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 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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