Everyday Ergonomics for Working Moms | Stop pain, fix biomechanics, improve function
Hey momma, are you exhausted from putting your daily aches and pins aside to care for everyone else? Do you struggle to make time for regular physical therapy, chiropractic or massage appointments for yourself? I’ve been there. Hi. I’m Amanda, a mom of three littles and a working physical therapist. I had my first baby during the last year of graduate school. I was new to motherhood and overwhelmed with my career journey. I remember being on the bed with my laptop while nursing a baby, juggling it all at once. I remember crying from mental exhaustion heightened by physical neck, shoulder and back pain. But I endlessly rocked my velcro baby anyway. It was lonely. It was uncomfortable. I needed to manage my pain but had no time to spare for MY OWN NEEDS. When my second child came, I had a toddler and a career to juggle. Still just as busy but a little bit wiser. This time I focused on MY body mechanics in all the things. The physical aches decreased with simple shifts to my positioning during nursing, cleaning, work and play. I can’t be the only one with aches and pains in motherhood. So here I am, live in your earbuds with all my recommendations and none of the timely appointments. In this podcast, I use my professional education, real patient experiences and personal mom journey to help you take care of yourself. I focus on body mechanics, ergonomics and easy do-anywhere exercises to fix common pain points for working moms. Grab all the pillows, let’s get comfy and love those babies with more joy and less pain.
Listen on:
Episodes
Monday Mar 03, 2025
Monday Mar 03, 2025
You should be exercising regularly. Pregnant or not. Exercise is critical to health. But also, some exercises can help prep you for a smoother, safer delivery and an easier postpartum. In this episode I discuss why exercise is important in pregnancy, what flags to avoid during workouts in pregnancy and postpartum and I am sharing my top 2 exercises for pregnancy to ease delivery. This is some serious need to know info for all the new and expecting moms.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Monday Feb 24, 2025
Monday Feb 24, 2025
The infant carrier. The carseat. The heaviest thing you can carry fresh out of the delivery room. This thing goes everywhere for the first 3-12 months with you and baby. You click and connect the seat in and out of the car repeatedly every day. And you carry it all over town into every appointment, activity and errand. The repetition of poor lifting and carrying mechanics can take a toll on moms in the early baby days. In this episode I break down some alternatives and why you should pay attention to your mechanics everytime you pick up the baby seat.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Viral Chiropractor Video
Monday Feb 17, 2025
Monday Feb 17, 2025
This is a super special episode that is a little outside my normal exercises and ergonomic tips. Toy organization and constant tidying can be a major source of physical and mental stress for moms. I have been there and let me tell you, there is another way. In this episode I am spilling all my organizational tips to make it easy to stay consistent with tidy cues, empower kids to clean their own toys and help make toys accessible for easy play and clean up.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Links to Products Mentioned: door organizer, clear zipper bags, lego flat play and storage bag, rolling cart
Inspiring Influencers/Podcasters Mentioned: @mothercould instagram account, Systemize Your Life Podcast With Chelsi Jo
Monday Feb 10, 2025
Monday Feb 10, 2025
Do you dread vacuuming?
Maybe you skip it completely.
If you are a mom, vacuuming might not seem like an optional chore. Between the kids dropping crumbs, the pets shedding and the dirty shoes trekking through the house, vacuuming is a nonnegotiable.
For so many women vacuuming can be a literal pain. Shoulder and back pain can take this simple task and make it unbearable.
If you can relate, I have ONE TIP to save you. This tip works with any and all vacuums to stop pain.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Monday Feb 03, 2025
Monday Feb 03, 2025
Do you roll or sprain your ankle often? Do you dread a misstep landing you back in urgent care or with a swollen ankle? Ankle sprains are one of the most common musculoskeletal injuries seen in emergency rooms. Ankle stability is crucial to preventing ankle sprains. In this episode I explain what an ankle sprain is and how to improve ankle stability to prevent future sprains.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Link to balance surfaces: airex, dyna disc, bosu ball
Exercises mentioned in the episode:
-find 3 balance points standing flat footed
-20x heel raises (dual foot, single leg or 2 feet up and 1 foot down)
-balance max hold (tandem stance, single leg balance)
References:
“Epidemiology of Ankle Sprains and Chronic Ankle Instability” -Journal of Athletic Training
“Foot and Ankle -Sprained Ankle” -UCONN Health
Monday Jan 27, 2025
Monday Jan 27, 2025
Are your wrists or thumbs aching after lifting, carrying, or feeding your little ones? You might be experiencing Mommy Wrist / Mommy Thumb, also known as De Quervain’s Tenosynovitis — a common condition in new moms caused by repetitive motions that strain the thumb tendons.
In this episode, I explain what causes Mommy Wrist, how to treat it, and practical ways to prevent it from coming back. These tips are simple, actionable, and designed specifically for busy moms who want relief without sacrificing time with their kids.
About Me:
I’m Amanda Rabin — physical therapist, athletic trainer, wife, and mom of three. I help working moms reduce pain and move with more ease through Everyday Ergonomics for Working Moms, where I provide practical, clinically grounded tips for your day job, mom job, and everything in between. My approach focuses on small tweaks that create big relief, because I know motherhood doesn’t come with a pause button.
You’ll learn:
✨ The most common causes of Mommy Wrist and Thumb pain
✨ Simple exercises and stretches to relieve pain fast
✨ Daily habits and lifting techniques to prevent recurrence
✨ How small ergonomic adjustments make a big difference for your joints
🎁 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
Let’s make lifting your kids feel easier on your body — not harder.
🤍 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
References:
“What is Mommy Wrist and How to Treat it” by Thomas Kim
“4 Tips for Preventing Mommy’s Thumb Pain” by Sheila M. Tenny
“De Quervain’s Tenosynovitis” by Physiopedia
Monday Jan 20, 2025
Monday Jan 20, 2025
SIT UP! Fix your posture! Have you heard this before? If you have you might have looked into solutions and come across posture correctors and braces ranging $30-$200. They’re uncomfortable and pricey and are they worth it? I don’t recommend them. In this episode I am teaching you how to fix your posture without bracing. Meaning, we are fixing your posture for good.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Exercises mentioned in the episode:
-chin tuck
-cat cow
-shoulder rolls backwards
-slouch over correct
-pec doorway stretch
-open books
-Rows, bent rows, upright rows, cable pull
-chest flies
-lat pull down
-pull up or pull up machine
Monday Jan 20, 2025
Monday Jan 20, 2025
SIT UP! Fix your posture! Have you heard this before? If you have you might have looked into solutions and come across posture correctors and braces ranging $30-$200. They’re uncomfortable and pricey and are they worth it? I don’t recommend them. In this episode I am teaching you how to fix your posture without bracing. Meaning, we are fixing your posture for good.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Exercises mentioned in the episode:
-chin tuck
-cat cow
-shoulder rolls backwards
-slouch over correct
-pec doorway stretch
-open books
-Rows, bent rows, upright rows, cable pull
-chest flies
-lat pull down
-pull up or pull up machine
Monday Jan 13, 2025
Monday Jan 13, 2025
Headaches can stop you in your tracks—especially when you’re juggling work, motherhood, and everything in between. But not all headaches are created equal, and understanding the type you’re dealing with can make all the difference in finding relief.
In this episode, I’m joined by Dr. Arryn Gamble, PT, DPT, NCS, MSCS, a board-certified neurologic physical therapist and founder of NeuroPathways Rehab & Wellness. Dr. Arryn specializes in helping women recover from headaches, concussion, dizziness, and other neurological conditions—so they can get back to feeling like themselves again.
Together, we unpack:
✨ The most common headache types women experience (and how to tell them apart)
✨ The root causes of headaches that are often overlooked—especially for busy moms
✨ Practical management strategies you can start using today
✨ When to seek help from a physical therapist or neurologic specialist
✨ How lifestyle and ergonomics can help prevent and reduce headaches long-term
Whether you deal with tension headaches, migraines, or postural pain, this episode will help you understand what your body is trying to tell you—and how to finally get lasting relief.
👩⚕️ Meet Dr. Arryn Gamble
Dr. Arryn Gamble, PT, DPT, NCS, MSCS is a board-certified neurologic physical therapist and founder of NeuroPathways Rehab & Wellness. She helps people recover from concussion, dizziness, neuro conditions, and headache through personalized virtual coaching. As both a clinician and a busy mom, Dr. Arryn is passionate about helping working women overcome these challenges and thrive in their high-demand lives.
Connect with Dr. Arryn:
Instagram: @dr.arryn_neuropt
TikTok: @dr.arryn_neuropt
YouTube: @dr.arryn_neuroptways
Website: neuropathways-pt.com
🤍 Let’s Stay Connected
Join the Everyday Ergonomics for Working Moms Facebook community to keep the conversation going and get practical, body-friendly strategies for real mom life.
🤍join the facebook group here
Interested in one-on-one ergonomic coaching? Book a call here
Sunday Jan 05, 2025
Sunday Jan 05, 2025
It’s that time of year! New Years Resolutions and goal setting season is in full swing and so many of you have probably set goals in health and fitness. I am fully supportive of improving your health this year but I want to point out some things all moms need to know when they are trying to “get in shape.”
Here is the fitness episode you didn’t know you needed. Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Links from the episode:
Planner
Yoga with Adriene
Sweat App
Barre Definition
We Rise
Moves App