Four simple tips to prevent Neck & Shoulder Pain when Driving
As a working mum I spend a considerable amount of time in the drivers seat of my car, whether it is to pick and drop my kids to school and classes or to drive to work. If you have work travel or long meetings as a part of your job this could add up to sitting for long hours. It is not uncommon for working mums to get neck and shoulder pain from all these hours of sitting. In this blog, lets discuss four simple tips that you can implement today to prevent neck and shoulder pain when driving.
 
First tip is to look at a point on the road directly in front of you and then bringing your gaze down by 5 to 10 degrees. This is the neutral position for the cervical spine that keeps your cervical spine in neutral and prevents neck pain. This is known as a chin nod, which is a postural correction that is applicable to your everyday activities as well, whether looking at a computer screen or reading a book. You can adjust your seat height or use a cushion on your seat to get your gaze at this 5 to 10 degree angle. 
 
Second tip is to avoid shrugging your shoulders. For this hold the steering wheel at the mid to lower part. When you hold the steering wheel at the top it naturally causes shrugged shoulders. This builds up a lot of stresses on the cervical spine and shoulder, thus causing pain in that area.
 
Third tip is to put a tennis ball or a massage ball or a rolled up towel between your shoulder blades (anywhere from the top to mid of the shoulder blades), such that it sits between your thoracic spine and the cat seat. Whenever you slouch the ball will roll off your mid back, thus reminding you to keep your spine erect. This will help you prevent rounded shoulders and neck and shoulder pain!
 
Fourth tips is to use your time at the traffic lights or waiting times when picking or dropping the kids to school or classes to do small movements of the neck and shoulder. This prevents the stresses from the day, specially the long hours of driving from building up in the neck and shoulder and thus preventing pain in these areas. Here are some easy desk based exercises that can be modified to use in the car for this purpose.
 
If you get back pain while driving watch this video to get four easy tips to prevent this pain:


If you like this blog and want to be notified about new blogs as soon as they are published, subscribe to my mailing list below.
   
I would love to see you around the internet! For other places you can explore more about me: https://withswati.com/page/link

0 Comments

Leave a Comment

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 **

Contact

Copyrights © 2025 held by respective copyright holders, including Swati Prakash.