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

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
 

65. Clunky, Tight, and Unstable? Understanding Spinal Instability in Mom Life

If your low back feels clunky, unstable, or tight—but stretching never seems to help—you’re not alone.
 
In today’s episode, we’re breaking down spinal instability: what it actually means, what it doesn’t mean, and why it does not mean you’re fragile or broken.
 
Spinal instability simply means the structures supporting your spine aren’t providing the level of stability your body needs during movement. This can be related to how you’re built, hypermobility, pregnancy and postpartum changes, or natural wear and tear over time.
 
In this episode, we cover:
 
What spinal instability really is (and the myths around it)
Common signs of lumbar and pelvic instability, including clunking, shifting, and persistent tightness
Why stretching often isn’t the solution
How pain can show up with bending and lifting when muscles aren’t supporting the spine
Why starting with low-impact, floor-based exercises matters
How to safely progress into standing, dynamic, and single-leg movements
The role of deep core stabilization and functional loading in everyday life
 
 
We also talk about why the right progression and loading—not just random exercises—make all the difference, especially for busy moms lifting kids, managing homes, and moving through long days.
 
If you’re feeling unsure about what exercises are appropriate for your body, or how to modify daily activities so they stop irritating your back, ergonomic coaching can help.
 
As an ergonomic coach with a strong clinical background as a physical therapist, I support moms in building stability, reducing pain, and moving with more confidence in real life—not just in the gym.
 
✨ Learn more about ergonomic coaching in the show notes and let’s help your body feel supported in the life you’re already living. 🤍
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
 

64. Pumping Without Pain: Posture, Support, and Milk Flow Tips for Busy Moms

Pumping shouldn’t feel like rowing upstream—but for many moms, it does. In today’s episode, we’re diving into practical, easy-to-implement strategies to make pumping more comfortable, efficient, and pain-free.
 
You’ll learn:
 
How upright posture improves milk flow and prevents strain
The simple towel-roll trick to support your low back while sitting in a chair
How to sit back instead of leaning forward to reduce neck, shoulder, and upper-back tension
Tips for choosing the right flange size and why it matters for milk supply
Pros and cons of wearable pumps and how they can affect output
 
 
Whether you’re at home, at work, or on the go, these small ergonomic tweaks can make a huge difference—saving time, reducing pain, and helping you get the most out of every session.
 
Grab a chair, a towel, and your pump, and let’s make pumping a little easier and a lot more comfortable 🤍
Hope this episode is enlightening and helps you find joy and reduce pain. 
 
Until next time catch up with me in our free facebook community! 
 
Interested in one-on-one ergonomic coaching? Book a call here
 
Follow on Instagram @dr.amada_ergocoach 
 
Here 
Free Download for Breastfeeding Support: Feeding Foundations  EBook 

63. New Year Clear Focus: Planning Your Life to Protect Your Peace (and Your Body)

When everything feels urgent, moms rush — and rushing leads to stress, frustration, burnout, and breakdowns in both emotional and physical form.
 
In this New Year episode, Amanda shares why clear priorities are essential for moms and how intentional planning supports better movement, calmer nervous systems, and stronger family connection. This episode isn’t about rigid schedules or unrealistic goals — it’s about creating direction so your life stops feeling constantly urgent.
 
You’ll learn how Amanda plans her year, month, week, and day to protect her peace, make time for workouts, and support her body in the life she lives. She also walks through her annual life inventory, choosing a word of the year, and how regular check-ins help moms care for themselves while caring for everyone else.
 
This episode is perfect for moms who want less chaos, more clarity, and a calmer, more confident start to the year.
 
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
 
 

62. Train for the Life You Live: Functional Strength for Moms

As the New Year approaches, many moms feel pressure to “get back into shape.” But what if this year, we did something different?
 
In this New Year’s Eve episode, we’re closing out the holiday series by reframing what strength and fitness really mean for moms. Instead of chasing extreme workout plans or unrealistic resolutions, we’re talking about training for the life you actually live—and the life you want to keep living.
 
Motherhood requires strength in ways no workout plan ever talks about: lifting kids, getting up and down from the floor, carrying car seats, managing long days on your feet, and moving through daily life without constant aches and pain. Functional strength training helps support your body where it matters most—your core, pelvic floor, back, hips, and legs—so everyday movement feels easier and safer.
 
In this episode, you’ll learn how to approach New Year workouts with intention, grace, and practicality—without falling into the all-or-nothing mindset that burns moms out every January.
 
 
 
 
In this episode, we cover:
 
 
Why moms don’t need punishment workouts to start the New Year
How functional strength training supports real mom life, not just gym goals
Core and pelvic floor strength for getting through long days
Back strength for lifting kids, laundry, groceries, and everything else
Hip and glute strength for balance, stability, and injury prevention
Squats and lunges for getting on the floor, tying shoes, bath time, and play
How exercises like RDLs, good mornings, back extensions, and squats support daily movement
Training for the life you want—travel, hiking, skiing, playing, aging well
How to start a realistic New Year workout routine without overwhelm
 
 
 
 
 
Why Functional Strength Matters for Moms
 
 
Functional strength isn’t about aesthetics—it’s about capacity, confidence, and comfort in your daily life. When your body is supported, you’re less likely to experience back pain, pelvic floor symptoms, shoulder strain, or injury during everyday tasks.
 
This episode is especially supportive for:
 
Working moms easing back into workouts after the holidays
Postpartum and nursing moms looking for safe, realistic movement
Moms who want to feel stronger without extreme fitness plans
Anyone tired of New Year’s resolutions that don’t fit real life
 
 
 
 
 
A New Year Reminder for Moms
 
 
You don’t need to start January 1st.
You don’t need to work out every day.
You don’t need to “fix” your body.
 
You just need movement that supports the body you mother in.
 
This New Year’s Eve, let’s trade pressure for purpose and choose strength that actually serves us—now and in the years to come.
 
 
 
 
Related Episodes in the Holiday Series:
 
 
Holiday Ladder Safety for Busy Moms
Calm-Down Bench Christmas Gift Ideas for Emotional Regulation
New Year’s Eve with Little Kids
A Calmer Christmas Morning: Simple Prep for Less Chaos
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
 

61. Christmas Morning Without the Chaos: Simple Prep for a Calmer, Cozier Day

Christmas morning doesn’t have to leave you overstimulated, exhausted, and sore before noon. In this final episode before Christmas, I’m sharing simple, mom-tested ways to make your morning feel calmer, cozier, and more joyful—without adding anything to your to-do list.
 
These are small prep steps that protect your energy, your body, and your presence—so you can actually enjoy the magic you work so hard to create.
 
Less chaos.
Less aches.
More joy.
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
 

60. How to Celebrate New Year’s With Young Kids (Without Staying Up Till Midnight)

New Year’s looks a little different when you have little kids—and that’s okay 🤍
In this episode, I’m sharing simple, low-stress ways to celebrate New Year’s with young kids without staying up too late, overdoing it, or exhausting yourself in the process.
 
These ideas are easy to set up, fun for kids, and realistic for parents who are already carrying a lot—physically and mentally.
 
 
In this episode, we talk about:
 
 
Using last year’s ball drop on YouTube so you can celebrate at a kid-friendly time
An easy balloon drop using a dollar-store tablecloth and balloons
Why packing pajamas for the drive home makes bedtime so much smoother
Bringing sleeping bags or lovies so kids can rest comfortably at a party
Planning simple games every hour to keep excitement spread out and manageable
 
 
This episode is a reminder that New Year’s doesn’t have to be loud, late, or complicated to be meaningful. Small tweaks can make celebrations more enjoyable—and a whole lot easier on your body.
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