7 Tips To Engage Your Core While Sitting At A Desk?
As an executive mum juggling the demands of a high-stress job and caring for younger children, you’re likely spending long hours at a desk. Sitting for prolonged periods can lead to poor posture, weakened core muscles, and back pain, all of which can impact your productivity and overall well-being. In this blog lets discuss how you can engage and strengthen your core even while sitting, helping to improve your posture and reduce back pain.

Here’s how to engage your core throughout the workday in a simple, sustainable way.

Set Up an Ergonomic Workspace: 
Before diving into core engagement techniques, ensure that your workspace is ergonomically optimised. Sit with your feet flat on the floor, knees at a 90-degree angle, and shoulders relaxed. Use an adjustable standing desk or an ergonomic chair with lumbar support to help keep your spine aligned and reduce slouching. A well-aligned workspace minimises strain, allowing you to engage your core effectively without compensating for discomfort.

Sit with Intentional Posture: 
To avoid poor posture and to engage your core, begin by sitting with an upright posture. Imagine a string pulling you up from the top of your head, elongating your spine. Keep your shoulders relaxed and down, and avoid slouching forward. This simple act of sitting tall activates your core muscles naturally, helping to support your spine.

Seated Pelvic Tilts:
Pelvic tilts are an easy, subtle way to activate your core while seated. Start by tilting your pelvis slightly forward, creating a gentle arch in your lower back. Then tilt it backward, flattening your lower back against the chair. Repeat this movement slowly for 10-15 repetitions. This exercise engages your core and promotes better spinal alignment. This is also an excellent yet subtle way to introduce movement into the lumbar spine when sitting in a long meeting or flight. 

Use a Wobble Cushion or Stability Ball: 
Consider sitting on a wobble cushion or stability ball for short intervals. These tools create a slight instability that forces your core to activate to keep you balanced. However, start with short sessions and gradually increase as your core strengthens. This can add an element of core workout to your day without needing extra time.

Seated Leg Lifts: 
For a quick and discreet core workout, try seated leg lifts. While seated with an upright posture, lift one leg a few inches off the floor, hold for a couple of seconds, and lower it. Alternate between legs for 10-15 repetitions. This movement engages your lower abdominal muscles, helping to strengthen your core without leaving your desk.

Use a Kneeling Chair
kneeling chair encourages a more upright posture by tilting your pelvis forward slightly, which naturally engages the core. By reducing the stress on your lower back and promoting an open hip angle, a kneeling chair can help support core engagement while also improving posture. Try using it for a portion of the day, alternating with a regular chair to avoid strain. These options can reduce strain on your lower back and challenge your core, but start with short sessions and gradually increase as your core strength improves.

Balance on a Wobble Board or Balance Disc:
If you're comfortable with it, place a wobble board or balance disc under your feet. This adds a slight instability that forces your core muscles to work to keep you balanced. You can alternate between using it and keeping your feet flat on the floor, depending on your comfort level and core strength. This subtle movement is especially helpful for strengthening core stability and is a simple way to stay engaged even while seated.




Engaging your core while sitting at your desk doesn’t require extensive effort—it’s about being mindful of your posture and incorporating small movements throughout the day. By following these tips, you can protect your spine, improve your posture, and maintain core strength even during busy work hours.

HERE is a free guide to '10 Easy Desk- based Exercises To Strengthen Your Core' This checklist is designed for busy days when you don’t have time to leave your seat but still want to feel stronger and more supported. With these simple, discreet exercises, you’ll be able to activate your core and improve your posture without missing a beat.

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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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