Core Strength for Executive Mums: Simple Tips to Relieve Back, Neck & Nerve Pain Fast!
As a busy executive mom, you already know that poor posture and daily movement patterns contribute to chronic pain and fatigue. But with your packed schedule, finding the time for lengthy workouts or therapy sessions feels impossible. The good news? Small, intentional adjustments to your posture and movement can have a significant impact on your core health - without adding extra time to your day. Lets explore how in this blog. 

Here’s how you can optimise your posture and movement to reduce pain, boost energy, and improve core strength- all while handling your daily responsibilities.


Start with Micro-Adjustments to Your Sitting Posture:
Most executive moms spend hours at their desks or on the go. If you’re not mindful of your posture, it can lead to chronic back and neck pain. Here’s how to fix it:
  • Align Your Spine: Sit with your feet flat on the ground, knees at a 90-degree angle, and shoulders relaxed.
  • Use the 90-90-90 Rule: Keep a neutral spine with knees, hips, and elbows all at 90-degree angles to reduce strain.
  • Set a Reminder: Every 30 minutes, do a quick posture check - sit tall, roll your shoulders back, and realign your head over your spine.
Optimize Your Daily Movements:
Your everyday movements like bending, lifting, and even carrying your kids impact your posture and core health. Make small shifts to protect your body:
  • Lift with Your Legs, Not Your Back: When picking up your child or a heavy bag, squat down and engage your core rather than bending from the waist.
  • Balance Your Load: Avoid carrying a heavy purse or diaper bag on one shoulder. Opt for a backpack or crossbody bag to distribute weight evenly.
  • Mindful Walking: Keep your head up, shoulders back, and engage your core slightly while walking to reinforce good posture habits.
Use Core Activation Throughout the Day: 
Your core doesn’t just engage during workouts—it should be active during daily tasks. Strengthen your core without extra effort:
  • Engage Your Core While Standing: Whether you’re cooking, brushing your teeth, or waiting in line, lightly tighten your abs as if preparing for a gentle poke.
  • Activate Your Core: Instead of slouching, engage your core muscles slightly to support your lower back.
  • Mindful Breathing: Use diaphragmatic breathing (deep belly breaths) to support your core and reduce tension in your upper body.


Small Nighttime Adjustments for Recovery: 
Even while resting, your posture affects your core and spinal health. Make these tweaks to improve recovery and reduce morning stiffness:
  • Optimal Sleep Position: Sleep on your back with a pillow under your knees or on your side with a pillow between your legs to keep your spine neutral.
  • Stretch Before Bed: A few gentle stretches can relieve tension from the day and prepare your body for restful sleep.
Incorporate Standing & Movement Breaks
Long periods of sitting compress your spine and weaken your core. Break up sedentary time with small, intentional movements:
  • Set a “Move” Timer: Stand up every hour to stretch and reset your posture.
  • Power Walk Calls: Take your conference calls standing or walking to improve circulation and reduce stiffness.
  • Desk-Friendly Core Activation: While standing, engage your core and shift your weight from side to side to activate stabilizing muscles.
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.

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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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