You may start the day feeling relatively fine, but by the time evening rolls around, your back, neck, and shoulders are aching, and exhaustion sets in. Sound familiar? As an executive mom balancing high-pressure work, family responsibilities, and nonstop demands, this end-of-day pain might seem inevitable. But what if it’s actually a sign that something deeper is going on? Lets discuss more in this blog.
Pain that worsens as the day progresses is a red flag that your body is under stress and not just from a busy schedule. It’s often a combination of poor posture, muscle fatigue, and nervous system overload. Understanding what’s causing your pain to spike can help you address it before it gets worse.
Poor Posture Adds Up Throughout the Day: You might not notice it right away, but the way you sit, stand, and move during the day gradually increases strain on your body. Long hours at a desk, hunching over your phone, or carrying a heavy bag create misalignment that builds up tension.
What It Means: Your body is compensating for poor posture, causing muscle fatigue and pain by evening.
How to Fix It:
- Check your posture every 30-60 minutes - shoulders back, feet flat, core engaged.
- Use a lumbar cushion or standing desk to support spinal alignment.
Stress & Nervous System Overload: Your mind and body are connected. If you’re experiencing constant work stress, tight deadlines, or decision fatigue, your nervous system remains in a fight-or-flight mode, making pain feel even more intense.
How to Fix It:
- Try deep breathing or 2-minute stress resets throughout the day.
- Do a simple bedtime relaxation routine to calm your nervous system before sleep.
- Manage your inflammation as that can lead to more pain in the spine, joints and nerves. Watch this video to learn more about inflammation:
Muscle Fatigue from Overuse & Underuse: By the end of the day, certain muscles have been overworked while others have been inactive, leading to imbalances that trigger pain.
What It Means: Some muscles are in a constant state of tension, while others weaken from lack of movement.
How to Fix It:
- Incorporate short movement breaks to activate weak muscles and release tight areas.
- Focus on gentle mobility exercises instead of waiting until you’re stiff and sore.
HERE is a free video guide on "Quick and Easy Desk Based Exercises to avoid spinal & joint pain" These are simple and easy exercises that can be done in under 2-3 minutes while sitting at your desk at work or from the comfort of your home.
Don’t Just Push Through! Take Control of Your Pain. If your pain consistently worsens by the evening, it’s a sign that your body needs better movement, posture support, and nervous system regulation.
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