How can you take care of your back while working from home?
If you are a mum who is currently working from home, it is important to prioritize your well-being with the increasing trend of remote work, especially when it comes to your back. In this blog, lets discuss some tips to help you care for your back while working from home.
 
Firstly try and sit back into your chair with your bottom touching the back of the seat. However, be mindful to keep a 1-inch gap between the edge of the seat and the back of your knee. This ensures there is no additional pressure on the important structures that are present at the back of the knee. If the seat of your chair is too long and this is not possible use a pillow or lumbar support behind your back to shorted the seat length. This lumbar support cushion (or a rolled-up towel works well too!)  supports the natural curve of your lower back and prevents slouching. When your back muscles get tired you tend to move back towards the seat to lean on it. If you don’t sit back into your chair there is enough room for you slouch into the seat at this stage, leading to a poor slumped posture and back pain. 
 
Secondly, set up a proper workspace. Designate a dedicated area for work that promotes good posture. Invest in an ergonomic chair and adjust its height to ensure your feet are flat on the ground and your knees bent at a 90-degree angle. Position your desk at a comfortable height, allowing your forearms to rest naturally while typing.
 
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 and move around every 30 minutes throughout the day to reverse the effects of being seated for extended periods.  This could also be as simple as shifting in your seat or shifting your weight from one side of the bottom to another, if you are in a long meeting or unable to get up from your chair. 
 
Fourthly do some simple stretches or desk based exercises. These could also count as the regular breaks that was mentioned above. These include simple stretches and exercises such as shoulder rolls, side bends, and gentle twists to release tension. These can be easily done even when you are in a meeting or a flight where you cant get up and move. They only take under 2 to 3 minutes to do. 
 
Remember, taking proactive steps to care for your back while working from home is essential for your overall well-being. By implementing these suggestions, you can maintain good spinal health and minimize the risk of discomfort or injuries. 
 
HERE is a guide to help you How can you avoid back pain when working from home. It is also applicable whenever you are sitting, whether at work in the office or watching television in the house. 
 
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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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