As an executive mom, you already know sitting all day isn’t doing your back any favors. But you may be powering through meetings, emails, and endless tasks while ignoring that deep, nagging ache in the back. What you may not realise is that small tweaks to how you sit can make a huge difference in how your lower back feels by the end of the workday and when you get up the next morning. The good news? It’s a fixable one and you don’t need fancy chairs or complicated setups to feel better fast. In this blog lets discuss some easy tips on how you can adjust your sitting position to reduce lower back pain, starting today.
Start with Your Base - Hips & Feet:
Most of us unknowingly tuck our pelvis backwards or cross our legs, throwing our spine out of alignment. This puts stress on the lower back and compresses sensitive nerves over time, leading to back pain.
Quick Shift:
- Sit with your feet flat on the floor or use a footrest if needed.
- Hips should be slightly higher than your knees.This can be archived either by tilting your seat forwards or using a wedge cushion on your chair.
- Sit on your ‘sit bones’ (the bony parts at the junction of your buttocks and back of the thigh), not slouched back on your tailbone.
Support the Curve of Your Lower Back:
Your lumbar spine has a natural curve that needs gentle support. Without it, you will tend to slump or over-arch, both of which strain your back muscles.
Quick Shift:
- Use a small lumbar roll or a rolled towel behind your lower back.
- Avoid leaning into the back of the chair. Aim for active, upright support instead.
Reset Your Posture Every 30–60 Minutes:
Our bodies are not meant for prolonged static postures. Staying still even in the best posture for too long stiffens muscles and reduces circulation, triggering more pain by the end of the day.
Quick Shift:
- Set a timer to stand, stretch, or do a posture reset every 30–60 minutes.
- Even 60 seconds of movement can re-energise your spine and reduce pressure.
Sitting is not the enemy, sitting poorly for too long is. The key is to take frequent breaks and make micro-adjustments that align with how your body was designed to function. These simple strategies don’t take extra time , just more awareness.
Do you want an easy way to correct posture and beat lower back pain? I share some quick, practical strategies in the free guide on "How to maintain a good posture while working from home'" without adding more to your already full schedule HERE.
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