Everyday Ergonomics for Working Moms | Stop pain, fix biomechanics, improve function

75. The Car Seat Lift That Saves Your Back

Have you ever lifted the infant car seat out of the car and felt that little tweak in your back? That 15–25 lb seat plus your baby might not seem heavy… until it’s your low back, shoulders, and core feeling the strain.
 
In this episode, I share the exact car seat lift that protects your back, shoulders, and core — plus a few tricks most moms don’t know. You’ll learn:
 
Why lifting a car seat hurts more than it should
The step-by-step “Close. Lift. Hug. Turn” technique
How to carry the seat safely to protect your wrists and shoulders
When it might be time to stop carrying the seat altogether
Simple car setup adjustments that make lifting easier
 
 
If you’re a mom tired of ending every day with aches, this episode is for you. Because small tweaks in everyday movements can create big relief.
Want More Simple Ergonomic Tips for Mom Life?
Check out the website:
👉 amandarabincoach.co
Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life?
👉 Book your call here
Follow me on Instagram for daily ergonomic tips and mom-life hacks:
👉 @dr.amanda_ergocoach
🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support.
👉 Join here
Don’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering:
👉Download the ebook here
Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body. 🤍
👉shop recommendations here
 

74. Spring Cleaning Without Back Pain: The Ergonomic Fix Moms Need

Spring cleaning can cause a lot of back pain for moms, especially when you’re bending, lifting, scrubbing bathrooms, and hauling laundry baskets in one long cleaning session.
In this episode, learn simple ergonomic strategies to help you clean your home without wrecking your back, neck, or shoulders.
If your back aches after vacuuming, scrubbing bathrooms, or carrying laundry baskets, you’re not alone. Many moms experience pain from cleaning because of repetitive bending, twisting, and doing too much in too little time.
Today I’m sharing how to approach spring cleaning using the same 3-step ergonomic method I teach inside my coaching:
• Adjust your environment
• Improve your movement patterns
• Build resilience with simple posture resets
Because motherhood already asks a lot from your body. The goal isn’t to stop doing the tasks that keep your home running — it’s to do them in ways that support your body instead of breaking it down.
Small ergonomic tweaks can make everyday tasks easier — so you can keep up with both your day job and your mom job with less pain and more ease. 🤍
 
 
 
You Might Also Like These Episodes
If you’re working on making everyday household tasks easier on your body, these episodes will help too:
• Episode 20 – Laundry Ergonomics: Mechanics for Loading, Unloading, Folding, and Transporting
• Episode 16 – Vacuum Pain Free: The Number 1 Tip to Keep Pain Away
• Episode 7 – 5 Tips to Take the Ache Out of Raking Leaves
• Episode 37 – Mom Hacks for Grocery Shopping: Tips to Save Time and Save Your Back
Small ergonomic tweaks can make everyday tasks easier — so you can keep up with both your day job and your mom job with less pain and more ease. 🤍
 
 
 
Want More Simple Ergonomic Tips for Mom Life?
Check out the website:
👉 amandarabincoach.co
Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life?
👉 Book your call here
Follow me on Instagram for daily ergonomic tips and mom-life hacks:
👉 @dr.amanda_ergocoach
🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support.
👉 Join here
Don’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering:
👉Download the ebook here
Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body. 🤍
👉shop recommendations here

73. Motherhood Is an Extreme Sport: Why Moms’ Bodies Hurt

Motherhood asks a lot from your body.
 
Think about what your body does in a typical day as a mom: lifting kids, carrying awkward loads, bending down to pick up toys, standing while cooking, sitting at a desk, driving to activities, and helping with bedtime routines.
 
It’s constant physical work.
 
And yet most moms are never taught how to support their bodies through these demands.
 
In this episode, ergonomic coach and physical therapist Amanda Rabin explains why motherhood can feel physically exhausting and why so many moms experience back pain, neck pain, and shoulder tension throughout the day.
 
You’ll learn why these aches and pains often happen not because your body is weak, but because it’s being asked to do more than it has the support or endurance for.
 
Amanda also shares the three-step framework she uses with working moms to reduce pain and help their bodies better handle the physical demands of daily life.
 
In this episode you’ll learn:
• Why motherhood can feel like an extreme sport for your body
• The hidden physical load moms carry every day
• Why many moms experience back pain, neck pain, and shoulder tension
• Simple ergonomic strategies that can make everyday tasks easier
 
Because motherhood is already demanding enough. Your body deserves support too.
Check out the website: amandarabincoach.co
Don’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering: Download the ebook here
Follow me on Instagram for daily ergonomic tips and mom-life hacks: @dr.amada_ergocoach
🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support.
👉 Join here
Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life?
👉 Book your call here
Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍
👉shop recs here
 

72. Tech Neck for Moms: Why Your Neck Always Hurts (And How to Fix It)

If your neck hurts at the end of the day, you’re not alone. Many working moms experience constant neck pain from a combination of desk work, phone use, driving kids around, and everyday parenting tasks.
 
This “tech neck” posture happens when your head spends hours tilted forward while texting, scrolling, working on a laptop, or looking down throughout the day. Over time, that extra strain can lead to tight shoulders, headaches, and persistent neck pain.
 
In this episode, ergonomic coach and physical therapist Amanda Rabin explains why moms develop tech neck and how small adjustments can make a big difference.
 
You’ll learn simple ways to set up your screens, move smarter during the day, and strengthen the muscles that support your neck so you can reduce pain and feel better in your body.
 
Because motherhood already asks a lot from your body—and a few small tweaks can bring real relief.
 
If you’re dealing with:
• neck pain from phone use
• tech neck from desk work
• shoulder tension from laptop posture
• headaches after a long workday
 
this episode will give you practical strategies you can start using today.
Check out the website: amandarabincoach.co
Don’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering: Download the ebook here
Follow me on Instagram for daily ergonomic tips and mom-life hacks: @dr.amada_ergocoach
🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support.
👉 Join here
Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life?
👉 Book your call here
Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍
👉shop recs here
 

71. How to Carry an Infant Car Seat Without Back, Arm, or Wrist Pain

Infant car seat back pain is incredibly common — especially in the postpartum months. If you’re dealing with wrist pain from carrying a car seat, arm fatigue from the infant carrier, or shoulder and low back pain after lifting the baby seat, you’re not alone.
 
Carrying an infant car seat places uneven load through your wrist, shoulder, and spine, and most moms were never taught how to lift or carry it in a way that protects their body. Over time, that daily strain adds up.
 
In this episode, Amanda, physical therapist and ergonomic coach for working moms, breaks down how to carry an infant car seat without back, arm, or wrist pain using simple ergonomic adjustments, better lifting mechanics, and targeted strength support.
 
Because while the car seat is part of daily life, ongoing back and wrist pain doesn’t have to be.
 
If you’re ready to stop powering through postpartum pain and start supporting your body in the real tasks of motherhood, learn more about Motherhood and work body’s coaching at amandarabincoach.co
 
Don’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering: Download the ebook here
Follow me on Instagram for daily ergonomic tips and mom-life hacks: @dr.amada_ergocoach
🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support.
👉 Join here
Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life?
👉 Book your call here
Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍
👉shop recs here
 

70. School-Age Mom Neck Pain: The Real Reason Driving Your Kids Everywhere Is Wrecking Your Neck

If your neck and shoulder start hurting every school year when activities pick back up… you are not imagining it.
 
More driving. More sitting. More carrying backpacks, sports gear, and tired kids.
 
It adds up fast.
 
Last week, my own neck and shoulder locked up after a sudden increase in driving time, school drop-offs, and carrying my toddler barefoot across parking lots.
 
But here’s the important part:
 
It wasn’t random. And it wasn’t a mystery.
 
In this episode, I walk you step-by-step through how I used my Simple Support Framework to identify the root cause, fix the real problem, and start building long-term resilience.
 
Because relief doesn’t come from random stretches.
 
It comes from understanding what your body actually needs.
 
This episode will help you understand:
 
Why driving more during the school year triggers neck and shoulder pain
The hidden ergonomic habits that overload your shoulder without you realizing it
Why posture fixes alone aren’t enough
The 3-step Simple Support Framework to fix pain at the root cause
How small daily adjustments create lasting relief
 
 
If you’re a working mom dealing with neck pain, shoulder tension, or back pain from driving, carrying kids, or balancing work and motherhood—this episode will change how you look at your pain.
 
 
 
 
The Simple Support Framework:
 
 
Step 1: Adjust your environment
Fix the setup that is overloading your body
 
Step 2: Move smarter
Change how you lift, carry, and interact with your daily world
 
Step 3: Build resilience
Strengthen your body so it can support your life long-term
If you’re tired of chasing temporary fixes…
 
If your neck, shoulder, or back pain keeps coming back…
 
I want to help you fix this at the root.
 
Inside my 1:1 Ergonomic Coaching, we identify exactly what’s causing your pain and create a simple, realistic plan to help your body feel better and stay better.👉 Book your call here
Check out the website: amandarabincoach.co
 
Don’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering: Download the ebook here
Follow me on Instagram for daily ergonomic tips and mom-life hacks: @dr.amada_ergocoach
🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support.
👉 Join here
 
 
Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍
👉shop recs here
 

69. The Simple Support Framework: How Working Moms Fix Back, Neck & Shoulder Pain from Desk Work and Motherhood

If you’re a working mom dealing with back pain, neck pain, shoulder tension, or constant physical exhaustion, you are not alone.
 
So many moms struggle with pain from:
 
Sitting at a desk all day
Holding and carrying their kids
Feeding, nursing, and daily caregiving tasks
Poor posture and unsupportive workspaces
 
 
And most moms assume this is just part of motherhood.
 
But it’s not.
 
In this episode, I’m sharing the Simple Support Framework—the exact ergonomic coaching method I use to help working moms reduce pain, improve posture, and feel strong and comfortable in their bodies again.
 
This framework focuses on three key areas:
 
Supporting your environment (your desk setup, nursing chair, and daily spaces)
Improving body mechanics and movement patterns
Building strength to support the physical demands of motherhood and work
 
 
These small, practical changes can dramatically reduce strain on your back, neck, and shoulders—and help you stop relying on the heating pad at the end of every day.
 
This episode is especially helpful if you:
 
Work at a computer
Experience daily muscle tension or soreness
Feel physically exhausted from motherhood and work
Want realistic, sustainable solutions
 
 
My website is now live, and you can learn more about my 1:1 ergonomic coaching for working moms.
 
I would love to support you.
Check out the website: amandarabincoach.co
Don’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering: Download the ebook here
Follow me on Instagram for daily ergonomic tips and mom-life hacks: @dr.amada_ergocoach
🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support.
👉 Join here
Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life?
👉 Book your call here
Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍
👉shop recs here
 

68. Desk Work Without the Headaches: A 3-Step Framework for Real Relief

Ending every workday with a headache isn’t normal—and it’s not just stress.
 
In this episode, I break down why desk work commonly leads to headaches and walk you through my 3-Step Simple Support Framework using one of the most common pain complaints I see in working moms.
 
We talk about how your desk setup, screen habits, and daily movement patterns quietly contribute to head and neck tension—and why fixing the right things can change how your body feels by the end of the day.
 
If you work at a desk, juggle motherhood, and feel like pain is just part of the job, this episode will help you start thinking differently about support.
 
 
 
 
In This Episode, You’ll Learn:
 
 
Why desk jobs commonly trigger headaches
How your environment influences neck and head tension
What “support” actually means beyond basic ergonomics
Why movement and strength matter for long-term relief
Don’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering: Download the ebook here
Follow me on Instagram for daily ergonomic tips and mom-life hacks: @dr.amada_ergocoach
🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support.
👉 Join here
Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life?
👉 Book your call here
Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍
👉shop recs here
 

67. How Moms Can Lift, Bend, and Carry Without Pain

Feeling sore, stiff, or wiped out after daily mom duties?
If you’re constantly lifting toddlers, bending for diaper changes, or reaching into car seats, your body is taking a beating—and it doesn’t have to. In this episode, we’re breaking down how to move smarter, lift safely, and strengthen the muscles you actually use every day as a mom.
 
You’ll learn:
 
How small environmental tweaks can make lifting and carrying easier on your back and shoulders
The safest way to move your body while lifting, bending, or scooping kids
Simple exercises to build strength and stability for real-life mom tasks
 
 
No fancy equipment. No long workouts. Just practical tips you can use immediately to feel stronger, reduce pain, and enjoy motherhood more.
Don’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering: Download the ebook here
Follow me on Instagram for daily ergonomic tips and mom-life hacks: @dr.amada_ergocoach
🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support.
👉 Join here
Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life?
👉 Book your call here
Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍
👉shop recs here
 

66. Ergonomics Isn’t Just for Office Workers: The Basics Every Mom Needs

If you’ve ever ended the day with neck pain, back aches, or wrists that feel completely overworked—and told yourself “this is just part of being a mom”—this episode is for you.
 
Ergonomics is often talked about as something only office workers need. But the truth is, motherhood is one of the most physically demanding jobs there is. And no one taught us how to support our bodies while doing it.
 
In this episode, Amanda breaks down the basics of everyday ergonomics, what it actually means, and why so many moms experience pain during daily tasks like feeding, carrying, working, and driving. You’ll learn how small, realistic adjustments can reduce strain and help you feel better—without adding more to your plate.
 
This episode lays the foundation for understanding why pain is common in motherhood, but not something you have to accept as normal.
 
 
 
 
In this episode, we cover:
 
 
What ergonomics really is (and what it’s not)
Why ergonomics applies to motherhood—not just office jobs
The real reasons moms experience chronic pain and tension
The three basics of everyday ergonomics:
Adjusting your environment to support your body
Moving smarter during daily tasks
Building strength that supports real life
 
Simple shifts you can start using today for less pain and fatigue
 
 
 
 
 
Why this matters
 
 
Motherhood doesn’t come with ergonomic training—but it should. Pain isn’t a personal failure or a lack of strength. It’s often a sign that your body needs better support, not more effort.
 
Small changes really do add up. And learning how to support your body in the moments you’re already living can make a meaningful difference in how you feel day to day.
Don’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering: Download the ebook here
Follow me on Instagram for daily ergonomic tips and mom-life hacks: @dr.amada_ergocoach
🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support.
👉 Join here
Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life?
👉 Book your call here
Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍
👉shop recs here