How can you reduce your morning stiffness?
Morning stiffness is not uncommon for those who suffer from joint or back/neck pain. This is especially true for working mums who sit at their desks for long hours, attend long meetings or work travels and also take care of the kids and the house. In this blog lets discuss five simple tips to help reduce your morning stiffness and enjoy a pain-free start to your day. 
 
When you wake up in the morning use a hot pack before or as soon as you get out of bed. If time is limited do a hot shower instead. When you apply a hot pack, it causes the blood vessels in the area to expand and this causes the blood to flow into the area. This flow of blood brings with it an influx of nutrients and oxygen, which helps with healing the area. It also washes away the pain producing substances that may have accumulated there. Applying a hot pack can help to ease the spasm in the muscles and thus relieve morning stiffness. HERE are the hot packs that I use. 
 
Gentle stretches when you wake up can also help to relieve morning stiffness. Stretching exercises can also help to lengthen tight muscles as well as activate the body’s endogenous opioid system. This encourages the release of neurotransmitters such as endorphin, enkephalins and dynorphins, which act as painkillers and mood boosters (also known as the happy hormones). 
 
Thirdly consider your sleeping posture at night. Sleep is essential for optimal body function. It is the time when your body rejuvenates and refreshes itself from the stresses of the day. Your body can relax the best when our joints are placed in a neutral position. When you are in a good sleeping posture all your joints and spine are in a good alignment, thereby reducing the chances of morning stiffness. You can watch this video to learn more about good sleeping postures:


It is very important to use a pillow when you are sleeping or else it is not easy to achieve a good posture at the neck. During sleep, head neck and shoulder joints should be in neutral alignment with the spine and this can be easily achieved by using a pillow that is customised to your body type. HERE are the pillows that I use.
 
Sometimes the activities of the previous day can also lead to or contribute towards stiffness in the morning. Some gentle stretches and applying a cold pack before sleeping, specially if you feel ache or soreness in your muscles helps to ease the inflammation that has accumulated in the joints and spine (back/neck) throughout the day. When you apply a cold pack the blood vessel in the area shrink or constrict (vasoconstriction). This slows down the blood flow and helps to wash out the swelling and inflammation in the injured area. HERE are the hot packs that I use.

Last but the most important point is to lower the inflammation in your body. If the joints, back and neck are feeling stiff every morning there are chances that they are inflamed and this is the basic cause of the pain and stiffness. This needs to be addressed. HERE is a 11 day (free) program that helped me lower the inflammation in my knees substantially despite being told to be ready for srthritis when I was in my 20's! I have also managed to take my back and neck pain down to a zero with this 11 days jumpstart. And honestly, 11 days is not a big deal. we can do anything for 11 days!!

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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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