Is it possible to fix a Mom Posture (Forward Head Posture, Rounded Shoulder, Mid Back Pain)?
"Mom posture" is a term used to describe rounded shoulders, hunched & painful mid back, and forward head posture that is commonly seen in working mothers due to the physical demands of caring for their young children and long office hours with prolonged sitting and endless meetings and travels. This posture can lead to pain or discomfort in the neck, shoulders, and mid back, as well as cause a decrease in energy and overall well-being. Lets discuss the components of mom posture followed by three simple and easy tips to manage it. 
 
The most prominent component of a mom posture is a forward head posture. It is usually seen in those who spend hours in front of a screen or constantly look down at the phone. It can create cervicogenic (cervical) headaches, and even contribute to poor sleep quality.

This video explains forward head posture in more details:


Forward head posture can lead to other poor postures such as rounded shoulders and slouching or rounding at the mid back. These can all lead to discomfort and pain in the neck, back, and shoulders. Lets discuss the first tip which will help to avoid forward head posture is to make sure that the top of you laptop or phone screen is about five to 10 degrees below the horizontal line. The picture below will help you understand this better. 


Second tip is for managing your midback slouching and rounded shoulders, especially if you have mid back pain. Take a tennis ball or a soft massage ball and put it between your shoulder blades, anywhere from the top to the mid part of the shoulder blades. The moment you slouch forwards, the tennis ball will drop down. It will give a feedback to correct your posture. 
 
The third tip is to take regular breaks during the day. Our bodies are not meant for static postures, whether it is prolonged standing or prolonged sitting. Stand up, move around, and stretch every 30 minutes throughout the day to reverse the effects of being seated for extended periods. If you are in a meeting or a flight where you cant get up and move, try doing some desk based exercises. These are simple exercises that take one to three minutes of your time every hour.

If you are looking for simple tips and tricks to achieve and maintain a good posture you can jump into my free community here. I have done a training on "Posture Tips and Tricks" and many other free trainings for spinal (back & neck) and joint pain on this community. 

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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

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

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

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