Easy Night Time Routines To Reduce Back Pain
For executive mums, the daily grind of meetings, travel, and family care can be physically taxing, often resulting in back pain that makes a good night’s sleep seem like a distant dream. But did you know that modifying your sleeping posture can significantly alleviate and even prevent back pain? In this blog lets explore some effective strategies to optimize your night time routine, ensuring you wake up refreshed and ready to tackle the day.

First and foremost, avoid sleeping on your stomach. This position can overextend/overarch your lumbar spine, placing excessive stress on your back throughout the night. Stomach sleeping can also cause neck and arm nerve pain due to the unnatural position of the head. If you’re transitioning away from this habit, try sleeping with a stack of pillows in front to prevent rolling onto your stomach. 

 


If you prefer sleeping on your back, there’s a simple adjustment you can make to support your lumbar region. By placing a pillow or bolster under your knees, you can flatten the lumbar spine and provide essential support to the deeper lumbar muscles. This position also reduces the unsupported space under your lower back, but be mindful as it can shorten your hamstrings. Consider incorporating some gentle hamstring stretches into your evening routine if you regularly sleep in this position.

For side sleepers, proper leg alignment is crucial to maintaining a neutral pelvic position and preventing back pain. If your knees are stacked directly on top of each other, place a pillow between your legs. If you tend to sleep with your top leg crossed over your body, position a pillow between the bed and your top leg to keep your thigh bones parallel. This setup not only prevents nerve compression but also keeps your lower back and pelvic muscles relaxed throughout the night.

Incorporate relaxation techniques into your night time routine, such as gentle stretching or yoga, to relieve built-up tension in the back and legs. Focus on stretches that elongate the back muscles and ease the tension in this area. You can also use essential oils to release any tight or achy muscles to enhance the feeling of relaxation. 

End your day with a short meditation or deep-breathing exercise to reduce both physical and mental stress, which often exacerbates back and leg pain. A simple technique to try is the 4-6-8 method: breathe in for 4 seconds, hold for 6 seconds, and breathe out for 8 seconds or box breathing (square breathing) breathing in for a count of four, holding the breath for a count of four, exhaling for four seconds, and then holding again for four seconds similar to tracing the four straight lines of a square. Start at your comfort level and gradually build up your ability. This practice not only helps in relaxing your muscles but also calms the mind, setting the stage for a deeper and more restful sleep. 

Implementing these adjustments can greatly improve your sleep quality and reduce the risk of back pain. Remember, a good sleeping posture is just as critical as good daytime posture in maintaining your spinal health and overall well-being.

For more tips on optimizing your sleeping posture, here is a free guide on "How Can You Maintain a Good Posture While Sleeping." It provides details on the best sleeping positions, postures to avoid, and transitioning to better sleep habits.

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

Note: This page contains affiliate links which will bless me, at no additional cost to you and I will be able to help more people with spinal and joint pain

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.