Five tips to avoid neck and shoulder muscle spasm
Many working mums suffer from recurrent neck and shoulder spasms. This may be felt as a sudden pull in the neck as you sit at your desk for a long period of time and look at a computer screen for work or when you pick up and carry your little kids. Or maybe you frequently wake up with the spasm in your neck and shoulder area. In this blog we will discuss how five easy tips to avoid neck and shoulder muscle spasms. 
 
If you have a neck and shoulder spasm when you wake up, you can use a hot pack to relieve the spasm. A hot pack will increase the circulation to the area and help to relieve the spasm. A hot shower can also do the same. cold pack at the end of the day is beneficial to ease the soreness on the neck that is caused by the inflammation that builds up in the neck muscle through the day. 
 
Secondly evaluate your sleeping posture if you wake up with a spasm in your neck in the mornings. Watch this video to learn more about how to correct your sleeping posture and how to avoid the common mistakes that can lead to neck pain.

 
The third tip is to avoid static standing or static sitting for long periods of time. Our bodies are not meant for static postures and when your muscles have to support the spine in that static posture they can get fatigued over time, leading to neck and shoulder pain. It has been found that sitting in a static posture for more than twenty minutes can cause the stresses to build up in the discs of the spine. 
 
The fourth tip is to do desk based exercises throughout your work day. This helps to destress the spine. Ideally you should do 3 to 4 repetitions of each exercise every 30 minutes to an hour within the painfree range. These are simple movements such as moving your head from the left to the right as if looking over your shoulders or taking your ear to your shoulder or simple shoulder circles. 
 
Lastly, the same desk based movements can be used as gentle stretches for the neck and shoulder. Example: if you are turning your head to the right to look over your shoulder you can hold I here for five seconds. This will provide a gentle stretch for the side of the neck. Be mindful not to hold your breath during any of the movements. 
 
If you want to learn more stretching exercises and how  to manage your neck pain you can join my free community where we have done a free training on Simple Solutions to Manage your Neck Pain.

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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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