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

You adjusted your desk setup. You fixed your car posture. You bought the lumbar pillow. You keep reminding yourself to sit up straight…
So why do your shoulders still slump forward by midday? Why do tension headaches keep creeping back in? And why does your neck still feel tight by the end of the day?
Because posture isn’t just about awareness. It’s about endurance.
In this episode, we’re talking about the missing piece most moms overlook when it comes to neck pain, shoulder tension, headaches, and “bad posture”: your body’s ability to sustain good posture throughout the demands of your real life.
We’ll cover:
Why ergonomics alone aren’t always enough
The real role of postural endurance and resiliency
How fatigue changes your posture throughout the day
Why your upper traps and neck keep tightening up
The stabilizing muscles moms need to strengthen
Simple exercises that support better posture naturally
My favorite “wall check-in” trick for postural retraining
Because the goal isn’t rigid, perfect posture all day long. The goal is building a body that can support you longer before fatigue sets in.
If you’re dealing with:
tech neck
tension headaches
rounded shoulders
neck pain from desk work
posture fatigue from motherhood and work
…this episode will help you understand why your pain keeps returning and what to do about it.
 
💪 Try This Today
Choose one wall in your:
office
kitchen
hallway
bathroom
Every time you pass it:
Stand against the wall
Reset your posture
Walk away and maintain that position as long as you comfortably can
This simple repetition helps improve:
postural awareness
muscular endurance
nervous system retraining
Small resets throughout the day create lasting change over time.
 
 
 
🤍 Work With Me
If you’ve already fixed your setup and your pain still keeps coming back, your body may need more support—not just more reminders to “sit up straight.”
Inside ergonomic coaching, we look at:
your daily movement patterns
your work and home setup
your strength and endurance needs
the real-life demands placed on your body
So you can move through motherhood with less pain and more ease.
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 72: Tech Neck for Moms: Why Your Neck Always Hurts (and How to Fix it)
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 56: Posture for Moms: Fix Forward Head, Rounded Shoulders, and That Tech-Neck Hump the Right Way
Episode 13: Poor Posture? Why You Don’t Need Posture Correctors and Braces
Episode 12: Headache Relief for Women: Understanding Tension, Migraine & Postural Pain with Dr. Arryn Gamble
 
 

You’ve fixed your lifting mechanics.You’re using your legs, keeping your child close, engaging your core…
So why does your back still hurt?
In this episode, we’re digging into the missing piece most moms overlook: resiliency.
Because the truth is—back pain in motherhood isn’t just about how you lift. It’s about how much your body can handle, over and over again, throughout the day.
From picking up your toddler to loading the car seat, doing laundry, and everything in between… those small, repeated movements add up.
And if your body doesn’t have the strength and endurance to support that demand?That’s when pain starts creeping in.
Today, you’ll learn:
Why “perfect lifting form” isn’t always enough
How repeated daily movements create microstrain on your back
What it actually means to “train for the life you live”
The key muscle groups moms need for back pain relief
Simple, realistic exercises to build strength and reduce pain
If you’re dealing with:
back pain from carrying your toddler
pain after lifting your kids all day
feeling sore even when you’re “doing it right”
This episode will help you understand what’s really going on—and how to start fixing it.
 
🎧 Mentioned Episodes:
Episode 3: How to Pick Up Your Toddler Without Back Pain
Episode 18: Infant Car Seat Mechanics
Episode 67: How Moms Can Lift, Bend, and Carry Without Pain
Episode 75: The Car Seat Lift That Saves Your Back
 
💪 Simple Challenge:
Try this for the next 3 weeks:
30 squats per day (bonus: hold weight similar to your child)
3 sets of 30-second planks
Small, consistent effort can make a big difference in how your body feels during everyday mom life.
 
🤍 Work With Me:
Not sure if your pain is from overuse, poor mechanics, or something more serious?
Let’s figure it out together.
Book a free 20-minute discovery call where we’ll:
Talk through what you’re feeling
Identify what your body needs
Map out your next best step
No pressure—just real support.
👉 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
 

Back pain from carrying your toddler? Hip pain from holding your baby all day? If you’re a working mom dealing with constant aches from carrying your kids, this episode will show you why it’s happening—and how to fix it with simple, realistic changes.
Carrying your child is one of the most physically demanding parts of motherhood. Whether it’s holding your toddler on your hip, lifting them in and out of the car seat, or carrying a sleeping child through the house, these repetitive movements can lead to mom back pain, hip pain, and neck tension.
Most advice tells moms to “strengthen your core” or “fix your posture.” But that’s not the full picture.
In this episode, you’ll learn why your pain isn’t just about strength—it’s about how you’re carrying your child, how often you’re doing it, and how your daily environment is set up.
And I’m sharing the simple fix most moms miss that can start reducing your pain today.
🤍
What You’ll Learn:
Why carrying a toddler creates back pain and muscle strain
How one-sided carrying (hip carrying) leads to imbalances and pain
The truth about core strength and why it’s not enough on its own
The overlooked strategy: reducing how much you have to carry in the first place
How to carry your child with better body mechanics and less strain
Easy ways to set up your home with “parking spots” to give your body a break
Practical, real-life ergonomic tips for moms that actually work
 
 
 
Quick Takeaway:
Less carrying + better carrying = less back pain
You don’t need more time, more workouts, or perfect posture. You need small, strategic adjustments to how you move through your day.
 
 
 
This Episode Is For You If:
You have back pain from carrying your toddler
You feel sore after holding your baby on your hip
You’re dealing with postpartum back pain, neck pain, or shoulder tension
You’re a working mom trying to feel better in your body without adding more to your plate
 
 
 
Ready for More Support?
If this episode resonated, share it with a mom friend who’s always carrying a kid 🤍
 
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
 
🎧 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 15: Stop Rolling Your Ankles: Top Exercises to Strengthen Ankles in 2 Minutes a Day
Episode 67: How Moms Can Lift, Bend, and Carry Without Pain
Episode 62: Train for the Life You Live: Functional Strength for Moms
Episode 48: From Wrist to Trap: The Mom Pain Connection – Understanding Compensations in Motherhood
Episode 47: The Truth About Back Pain: Movement, Strength, and Mom Life
Episode 1: What is Ergonomic Coaching and Why Every Mom Needs It
 
 

Bunions are often blamed on genetics or years of wearing the “wrong” shoes—but that’s only part of the story.
In this episode, I’m breaking down what a bunion actually is, why it forms, and how your daily habits—from the shoes you wear to the way you walk—play a much bigger role than you might think.
As a physical therapist (and someone who wore pointe shoes and heels for years), I’ve personally reversed my own bunion progression—and I’m sharing the exact framework I use with clients to do the same.
The goal isn’t to give up cute shoes forever. It’s to build feet that are strong and resilient enough to support your real life.
If you’ve noticed your big toe starting to drift, a bump forming, or you’re dealing with foot pain from standing, walking, or chasing kids all day—this episode will give you practical, realistic steps you can start today.
 
 
 
🎧
In This Episode, You’ll Learn:
What a bunion actually is (and why it’s not just a “bump”)
The real causes of bunions beyond shoes and genetics
How foot weakness, ankle stiffness, and hip mechanics all play a role
Why women (and moms) are more prone to bunions
How to choose shoes without giving up your personal style
Simple “micro-habits” to improve toe mobility and alignment
Easy foot strengthening exercises you can do at home
When to modify footwear to reduce pain and inflammation
 
 
 
🦶
Simple Takeaways:
Your feet should have space between the toes
Shoes influence your feet—but they don’t have to define them
Small, consistent habits can change foot structure over time
Stronger feet = more freedom in your shoe choices
 
 
 
🤍 Work With Me
If you want help addressing foot pain, bunions, or building a body that supports your daily life, you can learn more or book a session here:
 
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
 
🎧 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 15: Stop Rolling Your Ankles: Top Exercises to Strengthen Ankles in 2 Minutes a Day
Episode 67: How Moms Can Lift, Bend, and Carry Without Pain
Episode 62: Train for the Life You Live: Functional Strength for Moms
Episode 48: From Wrist to Trap: The Mom Pain Connection – Understanding Compensations in Motherhood
Episode 47: The Truth About Back Pain: Movement, Strength, and Mom Life
Episode 1: What is Ergonomic Coaching and Why Every Mom Needs It
 
 

If you’ve ever left your kid’s game more sore than they are… this episode is for you.
Between hard bleachers, hauling all the gear, and sitting in awkward positions for hours, it’s no surprise so many moms deal with back pain after sports days. But the good news? You don’t need more time, more workouts, or a total routine overhaul to feel better.
In this episode, I’m walking you through simple, realistic ergonomic tweaks that can make a huge difference—starting at your next game.
These are the exact kinds of “small hinges that swing big doors” changes I teach inside my coaching 🤍
 
 
 
🎯 What You’ll Learn:
How to set up your seat to support your back (even on bleachers)
Why chair height + lumbar support matters more than you think
The best way to reduce strain from carrying sports gear
How to use what you already have (wagons, blankets, bags) more strategically
Simple ways to move more and sit less during games
Easy in-seat exercises to relieve tension while you watch
 
 
 
🛒 Mentioned in This Episode
Want to make this even easier?
I’ve linked my favorite game-day ergonomic essentials—like supportive folding chairs, lumbar rolls, and wagon benches—inside my Amazon shop so you don’t have to overthink it.
👉shop recommendations here
(These are the exact types of simple tools that can make a big difference in how your body feels 🤍)
 
 
 
💡 Quick Win from This Episode:
Before your next game, bring one thing for back support—a folding chair, a lumbar roll, or even a towel. That one small change can completely shift how your body feels.
 
 
 
🤍 Ready for More Support?
If you’re tired of ending your day in pain from the things that are supposed to be fun, I can help.
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
 
🎧 Similar Episodes You May Love:
If this episode hit home, here are a few more to help you feel better in your body during everyday mom life:
Episode 23: Sports Mom Like a Pro: 7 Tips to Reduce the Stress and Pain in Your Sports Mom Era
Episode 34: Sitting Pretty (and Pain-Free): Simple Tips for Less Back Pain
Episode 46: Car Ergonomics Made Simple: The SEAT Check for Moms on the Go
Episode 3: How to Pick Up Your Toddler Without Back Pain
Episode 62: Train for the Life You Live: Functional Strength for Moms
 
 

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
 

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

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
 

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
 

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