As an executive mom, you are used to pushing through challenges, whether it’s high-pressure meetings, tight deadlines, or the demands of family life. So when it comes to fitness, it’s natural to assume that harder is better. You might believe that high-intensity workouts will help you stay strong and beat chronic pain, but what if they’re actually making things worse? In this blog, lets discuss why high-intensity workouts aren’t always the answer and what to do instead.
The truth is, intense workouts can sometimes increase inflammation, muscle tension, and stress on already overworked joints, leaving you feeling even with more fatigue and soreness. If you’ve been trying high intensity sessions or heavy strength training and still struggling with chronic pain, it’s time to rethink your approach. Instead think of building strength, improve mobility, and reduce pain in a way that actually works for your body.
High-Intensity Workouts Can Increase Inflammation:
Chronic pain is often linked to inflammation, and while exercise is essential for overall health, too much intensity can spike stress hormones like cortisol, leading to increased inflammation.
✅ A Smarter Approach:
- Incorporate low-impact strength training and mobility work to improve function without triggering excess inflammation.
- Use shorter, targeted movement sessions that build stability without overloading your joints.
Overworked Muscles Create More Tension, Not Less:
If your muscles are already tight from sitting at a desk all day, jumping into high-intensity workouts can reinforce those imbalances rather than relieve them. Over time, this can lead to poor movement patterns and chronic pain.
✅ A Smarter Approach:
- Focus on mobility and posture training to release tension and build strength where you actually need it.
- Prioritise functional exercises that improve the way your body moves daily, rather than just burning calories.
Watch this video to learn How can you improve your posture?
High Stress + High-Intensity = More Pain:
When your body is already under stress from work, parenting, and daily responsibilities, adding high-intensity workouts can keep your nervous system in overdrive, making pain feel worse and recovery harder.
✅ A Smarter Approach:
- Integrate breath work and nervous system regulation techniques to bring your body into recovery mode.
- Choose controlled, intentional movements that support long-term pain relief rather than just short-term exertion.
If high-intensity workouts are leaving you feeling more sore instead of strong, it’s time for a smarter, more effective approach. If you want to learn more about how to improve your posture, reduce back, neck and nerve pain, and regain energy, without adding unnecessary stress to your body, join my free community HERE.
In this community, you will find:
- Free trainings like “The Core Challenge,” “Simple Solutions for Back Pain,” and “Managing Neck Pain at Your Desk”
- Calm, professional guidance that fits your busy day
- A friendly, judgment-free space filled with people just like you
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I would love to see you around the internet! For other places you can explore more about me: https://withswati.com/page/link
Unlocking Lasting Relief: Essential Exercise Tip After Steroid Injections for Neck, Back, Nerve Pain
If you are one of the many busy moms juggling the demands of work and family while battling chronic neck, back, or nerve pain, you understand the importance of finding effective, long-term solutions. Steroid injections offer a reprieve from the relentless pain and discomfort, providing months of relief. But there is one essential exercise tip that can help you to get the most out of your steroid injection. Whether you are dealing with a herniated disc, spinal stenosis, arthritis, or sciatica, this essential exercise tip could be the key to reclaiming your life from the grips of chronic pain. In this blog lets discuss the essential exercise tip to get the maximum pain relief from your steroid injection ...
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As an executive mom, you're used to handling a million things at once - career, family, self-care, often pushing through discomfort just to get everything done. But when lower back pain shows up and refuses to go away, it’s not just frustrating, it’s disruptive. Even worse, it can be confusing to not know what’s really causing the pain.
Is it simple lower back strain? Or could it be sciatica? Understanding the difference is key to finding the right solution, especially when you have no time to waste on ineffective treatments. Lets discuss more in this blog ...
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As an executive mom, your days are packed from the moment you wake up—meetings to lead, kids to care for, and countless responsibilities pulling you in every direction. It's no wonder that lower back pain often gets brushed off as "just part of a busy life." But what if that nagging discomfort isn't just about sitting too much or being stressed out? Weak core muscles could be a hidden culprit behind your chronic lower back pain and strengthening them the right way could be your path to real, lasting relief. Lets discuss more in this blog ...
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As an executive mom, you spend your days balancing work, family, and endless responsibilities. By mid-afternoon, your shoulders ache, your lower back feels tight, and you’re struggling to stay energised. You might assume it’s just the stress of a busy schedule, but what if your core engagement is playing a bigger role than you realise? Your core isn’t just about ab workouts. It is the foundation of how you sit, stand, and move throughout the day. When your core isn’t properly engaged, it affects your posture, energy levels, and even how much tension your body holds. Here’s what you need to know:
Poor Core Engagement = Poor Posture
Your core muscles are meant to stabilise your spine and support your posture. When they’re weak or inactive, your body compensates by overworking your neck, shoulders, and lower back, leading to chronic pain and stiffness.
Signs Your Core Isn’t Supporting You:
- You catch yourself slouching at your desk or rounding your shoulders forward.
- Your lower back feels strained after sitting or standing for long periods.
- You shift your weight onto one side when standing instead of staying balanced.
Watch this video on What is the Core? Understanding the Muscles That Support Your Back and Neck:
When your posture isn’t aligned, your muscles have to work overtime to keep you upright. This creates unnecessary fatigue, leaving you feeling drained by the end of the day.
How This Impacts You:
- Sitting or standing for too long makes you feel exhausted and achy.
- You rely on caffeine or sugar for an energy boost because your body feels sluggish.
- By evening, you’re completely wiped out, even if you haven’t done intense physical activity.
Simple Adjustments to Activate Your Core & Improve Energy:
The good news? You don’t need a hardcore workout to start engaging your core more effectively. Small, mindful adjustments throughout the day can help you improve posture, reduce fatigue, and move with less tension.
Try This:
- Seated Core Activation: While sitting, imagine lightly pulling your belly button toward your spine and holding for a few seconds.
- Posture Resets: Every hour, check in with your posture—roll your shoulders back, sit tall, and engage your core.
- Standing Balance Drill: Shift your weight evenly between both feet, engage your core, and avoid leaning to one side.
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.
If you’ve been feeling more drained than usual or dealing with nagging aches, your core may be the missing piece. By improving core engagement, you’ll start to feel stronger, move better, and boost your energy levels—without extra effort.
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
