How to Sit, Stand & Move Without Making Your Chronic Pain Worse?
As an executive mom, you’re no stranger to long work hours, endless meetings, and the constant demands of parenting. You push through discomfort, thinking it’s just part of the deal, but what if your everyday posture and movement habits are actually making your chronic pain worse? Pain isn’t just about injuries or medical conditions; it’s often a result of how you sit, stand, and move throughout the day. The good news? Small, strategic adjustments can help you reduce strain, relieve pain, and prevent future discomfort, without adding extra time to your already packed schedule. Lets discuss more in this blog. 

Sit Smarter: Reduce Back & Neck Strain:
If you spend hours at your desk, poor posture can silently contribute to chronic pain. Here’s how to fix it: 
✅ Optimal Sitting Position:
  • Keep both feet flat on the ground (avoid crossing legs for long periods of time).
  • Sit with your hips slightly above your knees for better spinal alignment.
  • Support your lower back with a small cushion or lumbar pillow.
  • Keep your screen 5 to 10 degree below your eye level to prevent neck pain due to forward head posture.
  • Take micro-movement breaks every 30-45 minutes to stretch and do a posture reset



Stand With Stability: Prevent Fatigue & Joint Pain:
Standing might seem simple, but small misalignments add up over time, leading to pain in your lower back, hips, and knees. 
  • Distribute weight evenly between both feet (no leaning on one side!).
  • Keep a soft 5 degrees bend in your knees instead of locking them.
  • Engage your core lightly to support your lower back.
  • Adjust your workstation to avoid excessive leaning forwards or hunching.
Move With Intention: Prevent Stiffness & Overuse Injuries:
Your daily movements—lifting kids, carrying bags, reaching for objects—can either support your body or create long-term pain patterns. Here’s how to move smarter: 
✅ Key Movement Adjustments:
  • Lifting: Bend at your knees, not your waist, and keep objects close to your body.
  • Carrying Bags: Switch sides regularly or use a backpack-style bag to avoid imbalance.
  • Walking: Keep your shoulders back and core engaged to prevent slouching.
  • Desk Work: Incorporate gentle stretches or mobility exercises to break up stiffness.
Get your free video guide on "Quick and Easy Desk Based Exercises to avoid spinal & joint pain" HERE. 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. 

Improving your posture and movement doesn’t require hours of effort, just awareness and small, consistent tweaks. By optimising how you sit, stand, and move, you can reduce chronic pain, boost energy, and prevent future issues.

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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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