10 Easy Tips to Prevent Desk Work from Hurting Your Back and Core (Part 1)
For busy executive mums working long hours in a demanding office environment, maintaining your spine in a neutral alignment and avoiding back pain can feel like an uphill battle. If you’re putting in long hours at work, it’s crucial to adopt strategies that protect your body, specially your back and core, that comes from hours at your desk. In this 2 part blog lets discuss some practical tips to help you stay free from back pain and maintain your core strength.

Make your chair more ergonomic:
A poorly designed office chair can wreak havoc on your spine. Adjust your chair to support your natural spinal curves. Ensure the backrest aligns with the curve of your lower back, and keep your feet flat on the floor or on a footrest to avoid strain on your lower back. Proper lumbar support can make a significant difference, helping you avoid poor posture, especially slouched position that weakens the core over time. Watch this video to learn more about What are the benefits of using an ergonomic chair?


Position Your Keyboard and Mouse Ergonomically:
An ergonomic keyboard and wrist pad can help avoid arm, shoulder, and back pain. Ensure your keyboard is close enough that you don’t have to reach forward, and keep your mouse at the same level. Your elbows should remain close to your body at about a 90-degree angle, which helps to prevent tension from traveling up into your shoulders and back.

Use a Lumbar Support Pillow:
Adding lumbar support to your chair (and even your car seat) helps maintain your lower back's natural curve and prevents slouching. This added support reduces stress on the spine, promoting better alignment and ultimately reducing back pain and core fatigue. 

Use a Footrest for Lower Body Support:
A footrest can improve your sitting posture by taking some pressure off your lower back, especially if your feet don’t reach the floor comfortably. It also encourages better alignment of your hips and spine, which can prevent slumping and reduce strain on your back.

Set Up Dual Monitors or Adjust Screen Height:
If you use multiple screens or your monitor is too low or high, you may be unknowingly straining your neck and upper back with a forward head posture. Set your screens about 5 to 10 degree below eye level, so your cervical spine stays neutral. 

HERE is a free checklist 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.

Read more tips in part 2 of the blog on "10 Easy Tips to Prevent Desk Work from Hurting Your Back and Core" HERE

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 blog contains affiliate links which will bless me and I will be able to help more people with spine and joint pain.

0 Comments

Leave a Comment


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 **

Contact

Copyrights © 2025 held by respective copyright holders, including Swati Prakash.