How can you stop your back from hurting when you are sitting? (Part 2)
In this blog, we are going to discuss some tips on how to stop your back from hurting when you are sitting. This is a two part blog. If you haven't read part 1 of this blog, you can read it here

A commonly overlooked yet easy way to prevent back pain is to keep your feet firmly planted on the floor when sitting. This prevents the stresses from building up the chain into the knees, hips, pelvis and lumbar spine. If your office chair is too high this can be achieved by putting a foot stool under your feet, so they can rest on the stool. A bonus tip here is to keep the tripod of your foot on the floor in sitting to make sure that your body weight is evenly distributed on the feet. Tripod of the feet are ball of the big toe and ball of the little toe and the heel.
 
Watch this video to learn "How Can You Improve Your  Posture When Sitting?"
 

You can also wear a lumbar belt to support your lumbar spine if you face constant back pain while sitting or you know that you have an upcoming travel or meeting with long sitting which can potentially aggravate your back pain. When you have back pain the muscles in that area go into spasm and are not able to support the back well, leading to more pain and more spasm. A lumbar belt acts as a support to the muscles and provide it a much needed scaffolding effect, thus breaking the pain and spasm cycle. 
 
hot pack can also be used when you have a muscle spasm, that usually manifests as stiffness in the back. This could be when you wake up or in the middle of the day at work. A cold pack can be used to ease the inflammation in the back that manifests as tired, achy or sore feeling in the back. 
 
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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