neck pain

3 Sleep Postures to avoid if you want to prevent Spinal (Back/Neck) Pain

Jan 9, 2024 03:31 AM Central
Swati Prakash
Back Pain & Core, neck pain, Posture & Ergonomics (RSI)
0 Comments

If you wake up with morning stiffness or pain in the neck or back, you may want to examine your sleeping posture. How you sleep will decide the amount of stress that is placed on your spine (back/neck) and joints. A poor sleeping posture can aggravate your existing pain or it can lead to pain and discomfort. When we sleep in a good posture all our joints and muscles should be in a neutral position to prevent any stresses from building up on them during the night so we can wake up refreshed and pain free. In this blog lets discuss the 3 Sleep Postures to avoid if you want to prevent Spinal (Back/Neck) Pain ...

How can you maintain a Good Posture when Sleeping on your Back?

Jan 7, 2024 04:43 AM Central
Swati Prakash
Back Pain & Core, neck pain, Posture & Ergonomics (RSI)
0 Comments

Working mum usually have long hours at work with back to back meetings and long work travels. You maybe very mindful about your sitting posture and yet suffer from back or neck pain and morning stiffness. This could be due to a poor sleeping posture. When we sleep in a good posture all our joints and muscles should be in a neutral position to prevent any stresses from building up on them during the night so we can wake up refreshed and pain free. In this blog lets discuss how to achieve and maintain a good posture when sleeping on your back ...

How can you maintain a Good Posture while Sleeping in Side Lying position?

Jan 4, 2024 01:18 AM Central
Swati Prakash
Back Pain & Core, neck pain, Posture & Ergonomics (RSI)
0 Comments

As working mums we tend to be very aware about our posture while sitting but we tend to not even think about our sleeping postures. When we sleep in a good posture all our joints and muscles should be in a neutral position to prevent any stresses from building up on them during the night so we can wake up refreshed and pain free. In this blog lets discuss how to achieve and maintain a good posture while sleeping in side lying position.

If you are a side sleeper then it is vital to have the correct type of pillow. The height of your pillow should be from your ear lobe to the tip of your shoulder. If the height is less your neck will not be in the neutral position but it will be tilted towards the bed. This can lead to pinched nerves in the neck on that side, giving rise to nerve pain and neck & shoulder pain. The same is applicable if the height of the pillow is more than needed. HERE are the pillows that I use and recommend.

Secondly, if you sleep with the top leg crossing over the rest of the body, then use a pillow between the bed and the top leg, such that the thigh of the top leg is parallel to the bed.

If you sleep with your knees stacked on top of each other keep a pillow between your legs. To measure the height of the pillow lie on your back so that your knees are facing the roof and put a pillow between your legs such that the thigh bones are parallel to each other. Using a pillow between your legs when side sleeping puts your pelvis in a neutral position, thus keeping your lower back muscles relaxed and preventing back pain.

Here is video on "How to sleep when you have back and neck pain: 3 tips"

HERE is a free guide on "How can you maintain a Good Posture While Sleeping". It gives you the details of sleeping posture in side lying, back sleeping, 3 postures to avoid when sleeping and how to change to a better sleeping posture and much more.

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What are the stages of degenerative disc disease (DDD)?

Dec 31, 2023 04:00 AM Central
Swati Prakash
Back Pain & Core, neck pain
0 Comments

Degenerative Disc Disease (DDD) is a condition that commonly affects the spine and involves the gradual breakdown of the intervertebral discs. Degenerative disc disease (DDD) is a condition that affects the spine, specifically the discs that cushion the vertebrae. Over time, these discs can deteriorate, leading to pain and discomfort. DDD is often associated with aging, as the discs naturally become less hydrated and lose their elasticity. In this blog, lets discuss what is degenerative disc disease and its stages ....

What is the difference between degenerative joint disease (arthritis) and degenerative disc disease?

12/27/2023 11:00 PM Central
Swati Prakash
Back Pain & Core, neck pain
0 Comments

Degenerative Disc Disease (DDD) and Degenerative Joint Disease (DJD/arthritis) are terms that your doctor may have referred to when giving you a diagnosis or one that you may have seen on a MRI or xray report. If it’s the first time you have heard these overwhelming terms you might have wondered what they are. In this blog, lets discuss the what these terms mean and what is the difference between them ....

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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.

I 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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neck pain

3 Sleep Postures to avoid if you want to prevent Spinal (Back/Neck) Pain

How can you maintain a Good Posture when Sleeping on your Back?

How can you maintain a Good Posture while Sleeping in Side Lying position?

What are the stages of degenerative disc disease (DDD)?

What is the difference between degenerative joint disease (arthritis) and degenerative disc disease?

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MEET SWATI