As an executive mom, you’re no stranger to long hours at the desk, juggling Zoom calls, responding to messages and keeping your home running like a well-oiled machine. But if you are ending most days with a tight neck, sore shoulders, or throbbing headache, it’s not just because you’re busy. You might be dealing with something deeper and more fixable than you think. In this blog, lets discuss how things you do in your everyday routine may be the cause of these aches and pains and easy tips to manage them.
Poor postures such as forward head posture or tech neck may be draining you:
When your head tilts forward for hours on end over laptops, phones, or tablets your neck muscles have to work overtime to hold it up. Over time, this creates a condition known as tech neck or forward head posture where your head is placed forward in relation to the body rather than in line with the body. In order to compensate for this poor posture the shoulders start to get rounded, which in turn leads to mid back rounding and an overall slouched posture. This postural collapse makes your neck, shoulder and upper to mid back muscles stay in a constant state of tension.
✅ Why This Matters:
- This poor posture overloads your upper spine, compresses nerves, and creates that dull, persistent ache you feel by evening.
✅ What to Try Instead:
- Set your screen 5 to 10 degree below the eye level, and take a moment each hour to gently roll your shoulders and lengthen your spine. This serves as a posture reset to help destress the spine.
Watch this video to learn 'Tips to Reduce Neck Pain arising from Forward Head Posture'
Your Nervous System Is on Overdrive:
Your nervous system is wired to respond to stress but when you’re always in go-mode, it can get stuck there. This leads to a cascade of physical symptoms like tight muscles, shallow breathing, and headaches that feel like they have no clear cause.
✅ Why This Matters:
- Without resetting your nervous system, your body never gets the signal to let go of tension.
✅ What to Try Instead:
- Practice breath work or grounding exercises midday, even for just two minutes, to shift into a more relaxed state. This can be in the form of simple deep breaths or box breathing.
Chronic Tension Doesn’t Just Come from Stress:
Many executive moms assume that stress is the only reason they feel tense. While it plays a role, your body’s reaction to sitting still in poor posture all day builds muscular tension that lingers even when you “relax.”
✅ Why This Matters:
- Unchecked, this tension contributes to chronic neck pain, cervicogenic headaches, and even jaw discomfort.
✅ What to Try Instead:
- Start integrating small, mobility exercises into your daily routine to correct your posture, no gym required.
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.
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