3 tips to manage Mid-back Pain caused by sitting
If you sit for long periods of time for work, slouched over the laptop or at home while taking care of their little ones, you may have suffered from Mid back or thoracic pain. It is quite common in working mums, especially those who have sit for long hours. In this blog lets discuss three easy yet effective tips to help you manage mid-back pain when sitting.
 
Firstly, make sure that you maintain a proper posture while sitting. Try and avoid rounding of the shoulders, which is a form of poor postureThis is usually caused due to a forward head posture, where your head is placed forwards in relation to your body or torso. In order to balance this forward position of the head over the body, the shoulder need to be rounded. This is usually seen in those who strain their neck forwards to look at a screen for long hours. It creates a lot of stress around the neck muscles and nerves in the mid back and neck. It can also lead to irritation or compression of the nerves that exit the lower cervical spine, which can lead to nerve pain in the area between the shoulder blades or the arms and hands, cervicogenic (cervical) headaches and even contribute to poor sleep quality. Here is a video that explains this in more details:


To avoid a rounded shoulder and Forward head posture make sure that your work area is ergonomically optimized. Position your top of you laptop or phone screen is about five to 10 degrees below eye level. This will help to maintain a neutral posture of the neck, thus preventing rounded shoulders and forward head posture (see picture below). 
 

Secondly, avoid slouching at the mid back with this simple tip. Put a tennis ball or a massage ball on the thoracic spine at the level of the shoulder blades (anywhere from the top to mid of the shoulder blades), such that it sits between your spine and the chair. Whenever you slouch the ball will roll off your mid back, thus reminding you to keep your spine erect while sitting. This simple yet effective tip is very useful to prevent slouching at the mid back and thus prevent pain at the thoracic spine.
 
Thirdly, take regular breaks from sitting by standing up and stretching. Our bodies are not meant for static postures, whether it is prolonged standing or prolonged sitting. Stand up, move around, and stretch every 30 minutes throughout the day to reverse the effects of being seated for extended periods. This helps reduce the strain on your back and improves blood circulation. Incorporate simple such as shoulder rolls, side bends, and gentle twists to release tension. These can be done even when you are in a meeting or a flight where you cant get up and move. 

HERE is a free guide to Desk based exercises that are a set of simple exercises take only one to three minutes of your time and can be done every hour.

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.