Core Essentials:

A 5-Minute Morning Routine to Prevent Back PaIN 

Start your day strong! Relieve back pain and feel energized in just 5 minutes each morning. 


Are you struggling to balance a busy schedule while dealing with persistent back pain? With this Core Essentials guide, you’ll learn a simple 5-minute morning routine that targets your core muscles to protect and support your spine - helping you tackle your day pain-free.

This routine is specifically designed for busy mums and professionals who need quick, effective solutions without spending hours on exercises. Begin each day with these core-strengthening movements, and watch as back pain becomes a thing of the past.

In this guide you will discover:
  • 3 Core Activation Exercises to ease back tension and build strength
  • A Simple Stretch to open up tight muscles and boost flexibility
  • Expert Tips on Core Engagement for all-day back support
  • Bonus: How to fit core activation into your morning routine for lasting benefits.
This quick and effective routine is all you need to keep your back strong and pain-free. In just 5 minutes a day, you’ll be protecting your spine and empowering yourself to take on whatever your busy schedule throws at you. 
Make back pain a thing of the past – and start your day with confidence and strength

Simply enter your name and email below to get instant access to Core Essentials: A 5-Minute Morning Routine to Prevent Back Pain and experience the relief of a stronger, pain-free back!

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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