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

Do your back, hips, or shoulders ache after doing the dishes, cooking dinner, or standing at the kitchen counter?
It might not be the task that’s bothering your body—it could be the position you’re in.
In this episode of Everyday Ergonomics for Working Moms, we’re talking about what I call the “dishwasher position”—that slight forward-leaning posture moms spend countless minutes in every single day while washing dishes, meal prepping, packing lunches, and cleaning the kitchen.
You’ll learn why this seemingly harmless position places surprisingly high demands on your spine, why standing still can sometimes be harder on your back than moving, and a few simple changes that can make your kitchen routine feel dramatically better.
If you’ve ever wondered why your back feels tired before the dishes are even done, this episode is for you.
🎧 Binge next:
Episode 89: Hip Carrying: Helpful in the Moment, Hard on Your Body
Episode 88: Stop Stretching Until You Ask Yourself This One Question
Episode 74: Spring Cleaning Without Back Pain: The Ergonomic Fix Moms Need
Episode 52: Holiday Cooking Without the Ache: Ergonomic Tips for Big Meal Prep
🤍 Ready for personalized support?
If you’re tired of ending your day feeling achy from simply living your normal life, let’s talk.
 
Start with a free Discovery Call where we’ll discuss what’s been the most physically demanding for your body and together decide the best next step. You’ll leave feeling supported, encouraged, and confident about how to move forward.
Book your free Discovery Call:
👉 Book your call here
 
Check out the website:
👉 amandarabincoach.co
 
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
 

Hip carrying your child feels like the easiest solution in the moment—but what if it’s also one of the reasons your back, hips, or pelvis keep hurting?
In this episode of Everyday Ergonomics for Working Moms, we’re talking about the unofficial posture of motherhood: one hip popped out, one arm holding a toddler, and the other trying to do everything else. While this position can feel effortless, repeatedly carrying your child on the same hip may place extra stress on your low back, SI joint, hips, and pelvis while making it harder for your core and glutes to do the jobs they’re designed to do.
You’ll learn why this common habit can contribute to discomfort during pregnancy, postpartum, and beyond—and, more importantly, what to do instead.
In this episode, we’ll cover:
Why hip carrying feels easier in the moment
How repeated hip carrying changes the way your body distributes load
The connection between hip carrying and low back, hip, SI joint, pelvic girdle, and pubic symphysis pain
Why your glutes and deep core become less effective in this position
Simple ways to carry your child that better support your body without giving up the cuddles
Remember, this isn’t about never carrying your child. Motherhood is physically demanding, and your body is built to do amazing things. The goal isn’t perfection—it’s creating more variety and support so your body doesn’t have to rely on the same compensation over and over again.
 
🤍 Binge Next
Episode 85: 3 Mom Posture Pitfalls Causing Neck, Back & Hip Pain
Episode 67: How Moms Can Lift, Bend, and Carry Without Pain
Episode 79: You’re Lifting Your Kids Correctly… So Why Does Your Back Still Hurt?
Episode 86: Do You Spend Your Evenings Recovering From Your Own Life? The Real Reason Moms Feel Achey by 8 PM
Episode 62: Train for the Life You Live: Functional Strength for Moms
Episode 88: Stop Stretching Until You Ask Yourself This One Question
 
🤍Ready for personalized support?
Book a FREE Discovery Call to learn which service is the best fit for you—from a one-time ergonomic consultation to virtual physical therapy or my signature Motherhood & Work Body Coaching Method.
👉 Book your call here
 
Check out the website:
👉 amandarabincoach.co
 
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
 

Do you constantly feel like your neck, shoulders, hips, or back are tight? Have you been stretching the same muscles over and over—but nothing seems to change?What if that “tight” feeling isn’t actually caused by muscles that need more stretching?In this episode of Everyday Ergonomics for Working Moms, we’re unpacking one of the biggest misconceptions I see as a physical therapist. You’ll learn the simple question to ask before reaching for another stretch and why your body may be asking for something completely different.Whether you’re a busy working mom, recently postpartum, naturally hypermobile, or just tired of feeling stiff after a long day of work and motherhood, this episode will help you think about pain in a whole new way.If you’ve ever wondered why stretching isn’t fixing your neck pain, back pain, hip pain, or shoulder tension, this episode is for you.🎧 Binge next:
 • Episode 86: Your Life Is Physically Demanding (You’re Not Out of Shape)
 • Episode 3: How to Lift Your Toddler Without Hurting Your Back
 • Episode 14: Mommy Wrist: Why Your Wrist Hurts & What to Do About It
 • Episode 85: 3 Mom Posture Pitfalls Causing Neck, Back & Hip Pain 🤍Ready for personalized support?Book a FREE Discovery Call to learn which service is the best fit for you—from a one-time ergonomic consultation to virtual physical therapy or my signature Motherhood & Work Body Coaching Method.👉 Book your call here Check out the website:👉 amandarabincoach.co 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 hereDon’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering:👉Download the ebook hereBefore 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

What does spending days crawling under a house have to do with back pain, body mechanics, and working motherhood?
A lot.
This week, my husband and I took on one of the most physically demanding home projects we’ve ever tackled. We expected to end the week sore, stiff, and exhausted. While we were definitely tired, we were surprised by what didn’t hurt—and the reason why reinforces everything I teach about ergonomics.
In this episode, I’m sharing the biggest lesson this project taught me about working smarter, recovering better, and why pain after a long day of physical work isn’t always inevitable.
Whether you’re renovating your home, gardening, moving, cleaning, or simply keeping up with the physical demands of everyday life, this conversation may change the way you approach your next big project.
Tune in to discover how a week in our crawl space became one of the best real-world reminders that ergonomics isn’t about avoiding hard work—it’s about making your body work with you, not against you.
 
If this episode encourages you, I’d love for you to follow the podcast, leave a review, and share it with someone who’s always tackling the next DIY project or busy season of life.
 
 
BINGE NEXT: If today’s episode resonated with you, keep listening:
➡️ Episode 66: Ergonomics Isn’t Just for Office Workers: The Basics Every Mom Needs — Learn the foundational ergonomic principles that apply whether you’re at a desk, in your kitchen, or crawling through a crawl space.
➡️ Episode 62: Train for the Life You Live: Functional Strength for Moms — Discover why building resilience is the missing piece to handling life’s physical demands with confidence.
➡️ Episode 86: Do You Spend Your Evenings Recovering From Your Own Life? The Real Reason Moms Feel Achey by 8 PM. — Understand why everyday life feels so physically exhausting and what you can do to change it.
➡️ Episode 74: Spring Cleaning Without Back Pain: The Ergonomic Fix Moms Need — Put these same concepts into practice during cleaning, organizing, and household projects.
 
 
🤍 Connect With Me
Book a free 20-minute discovery call to figure out your next best step.
👉 Book your call here
 
Check out the website:
👉 amandarabincoach.co
 
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
 

 
Do you end the day feeling completely wiped out… even when you didn’t technically “work out”?
Maybe your neck hurts. Your back aches. Your hips feel stiff. And you wonder…
Am I out of shape? Getting older? Doing something wrong?
In this episode, I’m challenging a belief I hear from moms all the time:
“I just need to get in better shape.”
What if the issue isn’t motivation… but mismatch?
Your daily life places physical demands on your body—and if your environment, movement habits, and capacity aren’t keeping up, your evenings can start feeling more like recovery than living.
Today I’m sharing: ✨ why normal mom life feels so physically demanding ✨ one mindset shift that changes how you think about pain and fatigue ✨ the three places I look first when helping moms feel better
If you’ve ever thought: “I shouldn’t feel this tired from normal life…”
This episode is for you.
 
BINGE NEXT: Episode 62 – Train for the Life You Live: Functional Strength for Moms Episode 69 – The Simple Support Framework Episode 85 – 3 Mom Posture Pitfalls Causing Neck, Back & Hip Pain
 
🤍 Connect With Me
Book a free 20-minute discovery call to figure out your next best step.
👉 Book your call here
 
Check out the website:
👉 amandarabincoach.co
 
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
 

Most moms don’t develop posture problems from sitting at a desk all day. They develop them from how they move, lift, hold, and carry kids all day long.
In this episode, I break down the 3 most common mom posture habits I see that lead to neck pain, back pain, hip tightness, and that “always sore” feeling.
 
 
 
In this episode we talk about
1. The Mom Lean (standing on one hip)
Standing with all your weight shifted onto one side while holding kids, cooking, or multitasking.
 
2. The Baby Carry Back Bend (front carrying posture)
Holding a baby or toddler in front often leads to leaning back and pushing the hips forward.
 
3. The Feeding & Snuggle Slouch (rounded shoulders)
Feeding, bottle holding, contact naps, and scrolling while holding a baby all encourage a rounded upper body posture.
 
 
 
Key takeaway🤍
Posture isn’t just sitting at a desk—it’s the small positions you repeat all day as a mom.
The goal isn’t perfect posture. The goal is reducing repeated strain by changing the patterns that show up the most.
 
 
 
Related episodes:
Episode 72: Tech Neck for Moms- Why Your Neck Always Hurts (and how to fix it) 
Episode 80: The Real Reason Your Pain Keeps Coming Back (Even After You Fix Your Posture) 
Episode 67: How Moms Can Lift, Bend & Carry Without Pain 
Episode 64: Pumping Without Pain: Posture, Support and Milk Flow Tips for Busy Moms 
 
 
🤍 Connect With Me
Book a free 20-minute discovery call to figure out your next best step.
👉 Book your call here
 
Check out the website:
👉 amandarabincoach.co
 
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
 

 
You bought the ergonomic chair. Maybe you added a standing desk, lumbar support, or a fancy footrest too. Yet somehow your back still aches, your neck is tight, and your shoulders are screaming by the end of the day.
If you’ve ever thought, “I did all the things, so why do I still hurt?” this episode is for you.
As working moms, we often assume pain must mean we need better equipment. But in my experience, the chair is rarely the whole story. The truth is that your environment, your movement habits, and your body’s ability to handle the demands of work and motherhood all play a role.
In today’s episode, I’m breaking down:
🤍 Why an ergonomic chair isn’t always the solution
🤍 The three things I look at first when helping moms reduce pain
🤍 Common home office mistakes that contribute to back, neck, and shoulder pain
🤍 How the things you do outside of work—carrying kids, laundry, sports practices, and more—can affect how you feel at your desk
🤍 The small changes that often create the biggest relief
One of the biggest lessons I’ve learned as a physical therapist and ergonomic coach is that small hinges swing big doors. Sometimes the answer isn’t buying another piece of equipment. Sometimes it’s identifying the one missing piece that’s keeping you stuck.
If you’re tired of guessing and ready to figure out what’s actually driving your pain, I’d love to help.
Start with a free consultation and we’ll talk through your situation to determine whether a one-time ergonomic consult or ongoing coaching is the best fit for you.
Because tiny changes make motherhood easier.
 
🤍 Connect With Me
Book a free 20-minute discovery call to figure out your next best step.
👉 Book your call here
 
Check out the website:
👉 amandarabincoach.co
 
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
 
If today’s episode hit home, here are a few episodes I’d recommend next:
Episode 82: 2 Ergonomic Chair Adjustments That Can Change Your Whole Workday
Episode 69: The Simple Support Framework: How Working Moms Fix Back, Neck & Shoulder Pain from Desk Work and Motherhood
Episode 68: Desk Work Without the Headaches: A 3-Step Framework for Real Relief
Episode 70: School-Age Mom Neck Pain: The Real Reason Driving Your Kids Everywhere is Wrecking Your Neck
Episode 83: How Lumbar Support Fixes Your Entire Driving Posture (and Reduces Back, Neck and Shoulder Pain)
Remember, pain is rarely caused by one thing. The good news? Relief usually doesn’t require one giant overhaul either. Small tweaks can create big wins.
 
 

Do you struggle with back pain, neck pain, or shoulder tension after driving?
The solution may not be stretching your neck or forcing your shoulders back. It may start with your pelvis.
In this episode of Everyday Ergonomics for Working Moms, I explain how proper lumbar support can improve your entire driving posture through a simple chain reaction. When your pelvis is positioned well and your natural lumbar curve is supported, it’s easier for your spine, shoulders, and head to stay aligned—without constantly thinking about your posture.
You’ll learn how to use a lumbar roll, rolled towel, or even a pool noodle to support your low back, where to place it for the greatest benefit, and how adjusting your seat height can reduce strain on your back, neck, and shoulders.
If you’re a working mom spending time commuting, driving kids to activities, or running errands, these simple ergonomic adjustments can help you feel better during and after your drive.
Because sometimes the smallest tweaks create the biggest relief.
 
If You Loved This Episode, Binge These Next 🤍
Episode 46: Car Ergonomics Made Simple: The SEAT Check for Moms on the Go
Episode 70: School-Age Mom Neck Pain: The Real Reason Driving Your Kids Everywhere is Wrecking Your Neck
Episode 26: No More Car Contortions: Roadtrip Ergonomics Every Mom Needs
Episode 45: From Painful Drives to Comfortable Commutes: Carolyn’s Success Story
Episode 34: Sitting Pretty (and Pain-Free): Simple Tips for Less Back Pain
 
 
 
🤍 Work With Me
Book a free 20-minute discovery call to figure out your next best step.
👉 Book your call here
 
Check out the website:
👉 amandarabincoach.co
 
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
 
 

Today we’re talking about two underrated ergonomic chair adjustments that can completely change how your body feels during the workday. If you end your day with tight shoulders, an aching back, tension headaches, or that “why does my whole body feel stressed?” feeling after sitting at your desk, your chair setup may be contributing more than you realize.
In this episode, I’m breaking down two simple ergonomic fixes most working moms overlook:
Why proper foot support matters more than you think
How high armrests can quietly keep your shoulders tense all day
The subtle ways your body compensates when your workspace isn’t supporting you
Easy adjustments you can make today with things you probably already have at home
These are the kinds of “small hinges that swing big doors” changes that can help reduce daily tension without adding another task to your plate.
Whether you work from home, commute to an office, or spend hours at a laptop between mom life responsibilities, these tiny ergonomic chair tweaks can make a huge difference in your comfort, posture, and energy.
Because your body shouldn’t have to fight your workspace all day 🤍
Binge This Next:
Episode 4: Office Ergonomics Made Easy: The 4 E’s to Create a Pain-Free Workspace
Episode 9: Standing Desks, Are They the Solution You Need?
Episode 36: Upper Trap SOS: Everyday Fixes for That Nagging Neck and Shoulder Tension
Episode 68: Desk Work Without the Headaches: A 3-Step Framework for Real Relief
Episode 69: The Simple Support Framework: How Working Moms Fix Back, Neck & Shoulder Pain from Desk Work and Motherhood
 
If this episode helped you, send it to another working mom whose feet are probably hooked around her chair wheels right now 🤍
 
 
 
🤍 Work With Me
Book a free 20-minute discovery call to figure out your next best step.
👉 Book your call here
 
Check out the website:
👉 amandarabincoach.co
 
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
 
 

Maycember is here, summer is starting, and suddenly your calendar is packed with graduations, field days, cookouts, beach trips, and long days on your feet. And if your feet are hurting more than usual—you’re not imagining it.
In this episode, we’re talking about why foot pain, heel pain, and plantar fasciitis tend to spike this time of year, and how your shoe choices may be playing a bigger role than you think.
You’ll learn:
Why long standing + walking events flare up foot and heel pain in moms
The connection between flip flops, instability, and foot fatigue
Why heels (and even cute sandals) can increase load on your back and feet if you’re not used to them
Why platforms with less slope are often a better option than traditional heels for events
How heat, swelling, and long days change what your feet actually need
A simple strategy for packing “cute shoes + backup comfort shoes” so you’re prepared for anything
We also talk about something most moms don’t think about: your feet are doing more work than you realize when support is missing. Small changes in shoe selection can significantly reduce fatigue by the end of the day.
Because this season isn’t just busy—it’s physically demanding. And your body deserves support through it all.
Small tweaks really do make a big difference. 🤍
🤍 Work With Me
Book a free 20-minute discovery call to figure out your next best step.
👉 Book your call here
 
Check out the website:
👉 amandarabincoach.co
 
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
 
🎧 Similar Episodes You May Love:
If this episode opened your eyes to how much your feet impact your body, here’s where to go next:
Episode 73 – Motherhood Is An Extreme Sport: Why Moms’ Bodies Hurt 
Episode 67 – How Moms Can Lift, Bend, and Carry Without Pain 
Episode 15 – Stop Rolling Your Ankles: Top Exercises to Strengthen Ankles in 2 Minutes a Day 
Episode 28 – Fuel-Up & Stretch Out: A Mini Reset for Moms on the Move