How do you know if you have a good Sitting Posture?
Many working mums have a poor posture as they sit for long hours slumped over their desk or for long meetings or long flights for work travels. You may have tried to correct your posture once you are aware of the poor posture. But how would you know if you are sitting in a good posture? In this blog, lets discuss five simple points that can help you determine if you are sitting in a good posture. 
 
Consider your side profile (you can get someone to take a picture for you and have a look at that) and draw an imaginary line from your ear lobes to the tip of your shoulder. If yes then this is the ideal posture for the neck. If the ear lobes fall ahead of the shoulder tip then you may have a forward head posture (chin poking out). You can make a note of this distance between the shoulder tip and ear lobes and keep this number for monitoring if you are progressing with your postural correction. See the picture below for clarification:
Secondly, check if your upper back and shoulder blades touch the backrest of the chair. If you have rounded shoulders or if you slump over your desk the shoulder blades will not completely touch the chair. 
 
Same is applicable for the lower part of the lumbar spine (lower back) and buttocks. When you sit up without slouching at the lower back these areas should touch the junction of the backrest and seat of the chair. HERE are the lumbar supports that I use and recommend. 
 
Fourthly, check if your hip joint (junction of your torso to the thigh bones) and knee joints are at approximately 90 degrees. This is an ideal position for the legs and thighs. If your hip joint is not at 90 degree then it will affect the tilt of the pelvis and this will effect the lower back curve, leading to rounding or flattening of the lumbar spine, both of which are considered as poor posture. In an idea posture the lower back has a small curve shape which is neither flat nor exaggerated.  
 
Lastly, check if your feet are on the floor. In an ideal sitting posture the feet should be flat on the floor so that three points are in contact with the floor – ball of big toe, ball of little toe and the heel. These points are together known as the tripod of the feet. If the feet are not balanced on this tripod they tend to roll onwards (flat or pronated feet) or outwards high arches or supinated feet) or you will be on your toes creating stresses on the small joints of the foot and the ankle. 

It takes consistent effort to change habits and switch over to a good posture but it is not an impossible task. Here is a video on "Is it too late to fix your posture?"


Click HERE for a free checklist of how to maintain a good posture while working from home.
 
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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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