Updates from Swati Prakash

What are the three typical signs of sciatica?

Sep 17, 2023 07:34 AM Central
Swati Prakash
Back Pain & Core, Nerve Pain & Sciatica
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As working mums we sit for long hours at our desk job or stand for long hours at home with our kids for the rest of our day. These stresses can build up gradually over days and weeks, leading to back pain and sometimes to leg and bottom pain, also known as Sciatica. In this blog lets discuss the three typical signs of sciatica ....

Which is better for Muscle Pain: Hot Pack or Cold Pack?

09/14/2023 10:00 AM Central
Swati Prakash
Ankle Foot & Heel Pain, Back Pain & Core, Cervicogenic headaches & Dizziness (Vertigo), Hip Knee & Leg Pain, hip pain, Nerve Pain & Sciatica, Shoulder & Elbow Pain, Wrist & Hand Pain
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In this blog post, the author discusses the age-old debate of whether a hot pack or a cold pack is better for muscle pain. They simplify the topic by explaining the effects of each type of pack. Cold packs are said to constrict the blood vessels in the affected area, reducing blood flow and helping to alleviate swelling and inflammation. They are recommended for acute injuries and when there is soreness and achiness in the muscles. On the other hand, hot packs are said to dilate blood vessels and increase blood flow to the area. They are beneficial for muscle spasms, stiffness, and catching sensations in the muscles. However, the final decision on which pack to use depends on individual preference and response. The author emphasizes the importance of listening to one's body and experimenting with both types of packs to find what works best for each individual ......

Which sleeping position causes Back Pain?

09/11/2023 09:00 PM Central
Swati Prakash
Back Pain & Core, Posture & Ergonomics (RSI)
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Discovering back pain upon waking up can be frustrating, especially when you haven't exerted your back muscles during the night. This blog explores the possibility that your sleeping position could be the culprit behind your back pain. To alleviate these issues, the blog provides tips on how to adopt a better sleeping posture ....

Which sleeping position causes Neck Pain?

Sep 11, 2023 03:31 AM Central
Swati Prakash
neck pain, Posture & Ergonomics (RSI)
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Does your neck feel sore when you wake up in the morning? It's possible that your sleeping position could be the culprit. Sleeping on your stomach, in particular, can cause or worsen neck pain. When you sleep on your stomach, you have to .....

One simple exercise to Strengthen Your Neck Core (to manage recurrent Neck Pain).

Aug 4, 2023 05:21 AM Central
Swati Prakash
neck pain
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If you feel achy and tired in your neck, especially as the day goes on or at the end of the day or if you have had an injury or neck pain in the past but a little bit of the neck pain still lingers on, you probably have weakness in the core muscles of you neck, that is leading to this persistent pain or achy tired neck.

You may have tried all types of exercises, pain gels or patches, hot/cold packs, medications, etc to address this pain but with not found a long term solution. In this blog we will briefly discuss how a weak core can lead to neck pain and then discuss one simple exercise that can be easily used to strengthen the core muscles of the neck.

Core or stabiliser muscles are the deepest layer of muscles that are present right next to the spine, thus stabilising your spine. These are tiny muscles as compared to the bigger muscles that you see on the surface, which as known as the global or movement muscles as they create the torque or force needed to create movement. When you nod your head the movement muscles are moving your neck while the stabiliser or core muscles are holding the spine stable so that the big muscles can do their work.

Here is a video that explains more about core muscles and how a weak core can give rise to neck pain:

Now lets learn a simple exercise to strengthen the core muscles of your neck. Look at a point ahead of you and then bring your gaze down by 5 to 10 degrees. You can put a finger on your chin to guide this movement but this is optional. This exercise is known as a Chin nod. (Watch the video above from 4.47 minutes to learn this exercise). Be mindful not to push your chin back with a jerk as this produces a grinding movement between the vertebra as opposed to a gentle chin nod that produces a gentle shift of one vertebra over the other. The grinding movement can lead to degeneration and increase in neck pain in the long run.

This same chin nod is applicable to correcting your neck posture through out the day (as shown in the picture below):

If you are looking for looking for ways to strengthen your neck core or manage your neck pain join my free community where we have free trainings on "Core exercises" and "Simple Solutions to Manage your Neck 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

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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.

I 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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Updates from Swati Prakash

What are the three typical signs of sciatica?

Which is better for Muscle Pain: Hot Pack or Cold Pack?

Which sleeping position causes Back Pain?

Which sleeping position causes Neck Pain?

One simple exercise to Strengthen Your Neck Core (to manage recurrent Neck Pain).

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MEET SWATI