How to Choose an Ergonomic Chair for Your Home Office?
For executive mums, managing the dual demands of career and family often means long hours at a home office desk. Selecting the right ergonomic chair is crucial, not only for comfort but also to prevent the back, neck, and nerve pain that can arise from poor posture. In this blog lets discuss how to choose an ergonomic chair that supports your health while you tackle your busy schedule.
 
Key Features to Look For: 
1. Adjustable Height: The ability to adjust the height of your chair is essential. Your feet should rest flat on the floor, with your thighs horizontal and arms even with the height of the desk. This reduces strain on your legs and back.
 
2. Lumbar Support: Proper lumbar support is crucial in an ergonomic chair. The lumbar spine has an inward curve, and sitting for long periods without support leads to slouching and strains the lower spine. Your chair should have adjustable lumbar support that fits the curve of your back.
 
3. Seat Depth and Width: The seat should have enough width and depth to support any user comfortably. Typically, the depth should be enough so that the user can sit with their back against the backrest of the ergonomic chair while leaving approximately 2 to 4 inches between the back of the knees and the seat of the chair.
 
4. Backrest: The backrest should be adjustable in angle and height, allowing it to support the natural curve of your spine. In some chairs, the backrest and seat are one piece; in such cases, the backrest should adjust forward and back.
 
5. Armrests: Adjustable armrests are beneficial as they allow the user’s arms to rest comfortably, making sure shoulders are relaxed. The elbows and lower arms should rest lightly, and the forearm should not be on the armrest while typing.
 
6. Swivel and Mobility: An ergonomic office chair should easily rotate so you can reach different areas of your desk without straining. Casters (wheels) should also be suitable for the type of flooring in your office.
 
7. Comfort and Material:
The material of the chair should have enough padding to be comfortable to sit on for extended periods. Breathable fabric is preferable, as it will prevent the chair from becoming hot and uncomfortable after long hours of use.
 

 
HERE is a free guide to help you "Maintain a good sitting posture while 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 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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