How can you relieve your back pain?
As mums of young kids we are always on the move. Add to this the mix a highly stressful job that involves long work hours, back to back meetings, extensive travels. Its no wonder that mums of younger kids or toddlers develop back pain. In this blog we will discuss some common scenarios that can lead to back pain, followed by some tips to avoid back pain in these situations. These are simple tips that you can implement starting today. If you are one of the lucky few mums who have never had back pain this blog is still relevant to you as the tips in here will help prevent back pain in the future. 
 
There is a lot of talk about how we should sit and not slouch but the first tip here is in a situation when you are taking something out of the higher shelves and cabinets in your house or putting away luggage into an overhead compartment of the plane when travelling. Most people will overarch the lower back when they these overhead activities, i.e. activities above the level of their heads. A simple way of not overarching your lower back is to stand up straight and then take 2 or 3 steps backwards and do the overhead activity. This helps your back to come out of that arch position into a more neutral position, thus preventing back pain.
 
The second tip is when you have a job where you're sitting for long hours or if you are a mom of younger kids sitting for long hours rocking your little ones to sleep. When we sit for more than 20 minutes in these prolonged static (without moving) positions the stresses on the disc (present between the vertebra that make up our spine) goes up quite a fair bit and when you continue to sit longer than 20 minutes this can lead to back pain in the long run or aggravate your existing back pain. So try and move every 15 to 20 minutes. An easy way to move every 15 to 20 minutes is to take a walk around your office, fetch a drink of water (you get to hydrate as well… not a bad situation, eh?) However when you are stuck in a meeting or watching a movie or any situation when you cant get up to walk around, you can shuffle around in your chair or shift your weight from one side of your bottom to the other or cross and uncross your legs. 

There are some simple desk based exercises that you can do to prevent back pains specially when sitting for long hours. You can do these exercises in under 2 to 3 minutes depending on how many repetitions you're doing. I have made a video for these exercises which you can get HERE. (This will ask you for an email but that’s only because I send it to you over email).

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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