Tennis elbow, or lateral epicondylitis, is a common overuse injury that causes pain on the outer part of the elbow. While many associate it with visible swelling, it's entirely possible to have tennis elbow without any noticeable swelling. In this blog lets discuss more and uncover why swelling isn’t always a defining factor for tennis elbow ....
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Tennis elbow, or lateral epicondylitis, is a condition that causes pain on the outer part of the elbow, often radiating down into the forearm and fingers. For busy executive mums, who spend hours typing, writing, or juggling work and household tasks, this condition can disrupt both professional and personal life. But does tennis elbow ever truly go away? Lets discuss more in this blog and understand how to manage its recurrence effectively ...
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As an executive mum juggling a demanding career and family responsibilities, you’ve likely experienced those moments when your body seems to rebel against your packed schedule. Perhaps you’ve felt a burning or tingling sensation in your back, neck, or limbs that refuses to go away. This could be nerve pain—a condition that can disrupt your daily life and make it harder to stay focused and productive. Understanding the most common cause of nerve pain is the first step toward managing it effectively.
Nerve pain or neuropathic pain, occurs when there’s damage or irritation to the nerves in your body. Unlike muscle or joint pain, nerve pain often feels like sharp, shooting, or burning sensations. It may also manifest as numbness, tingling, or sensitivity to touch. For executive mums constantly on the move, nerve pain can become a major obstacle, affecting everything from work efficiency to energy levels.
One of the most frequent causes of nerve pain is nerve compression, often referred to as a pinched nerve. This happens when surrounding structures, such as bones, muscles, or ligaments, put excessive pressure on a nerve. Common conditions leading to nerve compression include:
Herniated discs: The discs in your spine act as cushions between the vertebrae. When one of these discs bulges or ruptures, it can press against nearby nerves, causing pain that may radiate to other parts of the body, such as the arms or legs.
Spinal stenosis: This condition involves the narrowing of the spinal canal, which can compress nerves in the back and neck.
Poor Posture: As an executive mum, you may spend long hours sitting at a desk or in meetings. Poor posture, such as slouching or craning your neck forward, can contribute to nerve compression, especially in the cervical (neck) and lumbar (lower back) regions.
Repetitive Strain Injuries: Carrying heavy bags, improper ergonomics at work, or repetitive movements can irritate nerves over time, leading to pain.
Two most important components of managing and preventing nerve pain are to improve your posture by focusing on keeping your spine aligned by not slouching during work and to incorporate movement by taking regular breaks to stretch and walk, reducing pressure on your nerves. Simple desk exercises like shoulder rolls, seated twists, or neck stretches can ease muscle tension and improve circulation. Incorporating short walks around your office or home during breaks can also energise your body and clear your mind.
Watch this video to learn 4 easy tips for pain relief from pinched nerves:
Understanding the root cause of your nerve pain is essential. By addressing nerve compression and making small adjustments to your daily routine, you can regain control of your comfort, energy, and productivity. Remember, managing pain starts with understanding your body’s needs and giving it the care it deserves.
HERE is a checklist on 'Quick Office Stretches For Nerve Pain Relief'. It is a comprehensive resource provides simple yet effective stretches that you can perform right at your desk to alleviate pain, tingling, and numbness associated with nerve issues.
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As an executive mum juggling a demanding career and family life, dealing with back and nerve pain can feel like an unwelcome distraction from your busy schedule. Sciatica - a condition characterised by pain radiating along the sciatic nerve from your lower back to your leg, can make even the simplest tasks feel overwhelming. While sciatica is often manageable with self-care and minor adjustments, there are times when it can signal a more serious underlying issue that requires immediate attention. In this blog, we’ll explore how to recognise when sciatica might be serious and what steps you should take ...
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As an executive mum juggling long work hours, endless meetings, and family responsibilities, you might view walking as your go-to activity for staying fit. After all, it’s low impact, requires no equipment, and fits easily into your busy schedule. However, if you've ever experienced back pain after a particularly long walk or day of errands, you may wonder: Can too much walking actually harm your spine? In this blog lets discuss the impact of walking on spinal health and what you can do to ensure it supports and not strains your body.
Walking is one of the best exercises for spinal health. It promotes circulation, strengthens core and back muscles, and helps maintain joint and spinal mobility. A brisk walk can even improve posture and provide relief from mild back stiffness. For many executive mums, walking is an excellent way to decompress after a stressful day, and it’s gentle enough to incorporate into daily routines.
But can walking too much be harmful? While walking is generally beneficial, excessive or improper walking can sometimes lead to discomfort or exacerbate existing back issues. Here’s why:
Postural Stress: Poor walking posture, such as leaning forward or slouching, can put unnecessary strain on your back and neck muscles, leading to pain and fatigue.
Be mindful of the terrain that you walk on: Avoid uneven trails or mushy or muddy trails for walking as they put added loads on your knees. Consistently walking on a horizontally banked surface on which the downhill leg is bent slightly inward can lead to muscle imbalances or joint discomfort.
Existing Back Conditions: If you have a pre existing spinal condition like herniated discs, spinal stenosis, or arthritis it may worsen with prolonged walking, especially if your posture or walking mechanics aren’t optimal.
Overuse Injury: Be mindful of gradually increasing your walking duration or intensity, as a sudden increase may lead to strain on the muscles, ligaments and joints in and around the spine, leading to inflammation and discomfort.
Here are some easy tips to take care of your spinal health while walking:
Choose Supportive Footwear: Opt for shoes with good arch support and cushioning to minimize the impact on your spine.
Mind Your Posture: Keep your shoulders back, chest open, and head aligned with your spine. Avoid leaning forward as you walk.
Take Breaks: Avoid walking for prolonged periods without rest. Break your walk into shorter sessions if needed.
Listen to Your Body: If you feel pain or discomfort, stop and assess. Don’t push through significant back pain, as it could worsen your back pain.
Incorporate Core Strengthening: A strong core provides better support for your spine and reduces the risk of pain from walking too much.
Walking is an excellent way for busy executive mums to stay active and healthy. However, overdoing it with poor posture, supportive footwear, or adequate rest can take a toll on your spine. By walking mindfully and listening to your body, you can reap the many benefits of walking without risking back pain or strain.
If you are not sure of the origins of your back pain HERE is a free guide on "What is the source of your back pain?"
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I would love to see you around the internet! For other places you can explore more about me: https://withswati.com/page/link
