5 easy tips to prevent Tennis Elbow Pain While Handling Everyday Objects
For executive mums dealing with the pressures of work and family, even routine tasks like lifting bags, briefcases, or groceries can exacerbate tennis elbow pain. However, with a few mindful adjustments in your lifting and gripping techniques, you can protect your elbows and reduce strain. Lets easy tips to prevent Tennis Elbow pain while handling everyday objects in this blog. 

Engage Your Whole Arm:
When lifting everyday items, avoid relying solely on your forearm and elbow. Instead, engage your entire arm and shoulder. This means pulling your shoulder blades slightly down and back, and using your upper arm muscles to assist in lifting. This reduces the strain on your forearm tendons, which are often overworked in tennis elbow.

Use a “Neutral Grip” Position: 
Whenever possible, lift items with a neutral grip where your thumb is facing up, instead of an overhand or underhand grip. This position is more ergonomic for your forearm muscles and reduces tension on the tendons around the elbow. For instance, when lifting a heavy briefcase, consider carrying it with your thumb facing up rather than gripping it sideways. Use a Keyboard wrist pad and ergonomic mouse to keep your wrist in neutral, when possible. 

If you want to understand Tennis Elbow in more details, here is a video on 'Understanding Tennis Elbow: Causes and Symptoms'



Avoid Overloading Your Bags:
Executive mums often carry heavy bags filled with laptops, documents, and essentials for children. Try not to overload these bags, as carrying excessive weight increases stress on the forearm. Aim to keep your bag under 10% of your body weight, and if possible, use a backpack or a wheeled bag to distribute weight more evenly.

Lift with Bent Elbows:
For items close to your body, keep your elbows slightly bent instead of fully extended. A bent-elbow position distributes the load more evenly along your arm, protecting your elbow from sudden strains. When reaching for items on a shelf, pull them close to your body first before lifting.

Take Regular Breaks:
If you're frequently lifting or carrying throughout the day, give your arm and elbow a break whenever possible. Pause to stretch your forearm and wrist muscles, rotate your wrist gently, and open and close your hand to promote blood flow. These quick breaks can prevent muscle fatigue and reduce strain on your tendons.

Here is a free guide on 'Desk Ergonomics Checklist: Set Up Your Workspace for Tennis Elbow Relief' that gives you a checklist with simple adjustments to your workspace can help relieve and even prevent Tennis Elbow symptoms. It is 

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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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