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.
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Episodes
Monday Dec 30, 2024
Monday Dec 30, 2024
We shop around for the best car for our unique needs, the best pillow for our sleeping preferences and the best workout programs for our goals but when it comes to healthcare providers we don’t. Often times people are told who to go to by their insurance for primary care providers. Not every provider is the same, you need to find the healthcare provider who matches your goals for your health.
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 Dec 23, 2024
Monday Dec 23, 2024
Sitting is the new smoking…. We have all heard about the negative side effects of stagnant sitting, BUT is standing for work really the solution? Standing desks have been a major workforce trend. If you have jumped on this trend you may be feeling the discomfort that standing all day can cause.
In this episode I am giving all the tips to make a standing work station work for you.
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 Dec 16, 2024
Monday Dec 16, 2024
How many times have you passed out nursing your baby only to wake up with a major pain in the neck? Do you have pain between your shoulder blades ever since you brought this bundle of joy into the world? Do you wait anxiously for your sweet baby to finish feeding because you just want to get comfy?
In this episode I am giving all the tips to how to set up a nursing station to support your body! It’s about time someone looked after mom’s body while breastfeeding. After all, you only spend like 4 hours a day feeding your baby…. Let’s look at supporting you head to toe so you can meet those breastfeeding goals.
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
Products mentioned in this episode:
breast feeding pillow- boppy
The McKenzie Lumbar Roll
Monday Dec 09, 2024
Monday Dec 09, 2024
Do fall leaves leave you sore for days? This chore can be so irritating but today I am sharing 5 ways to take care of yourself while tidying up the leaves
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 on Calendly here
Monday Dec 02, 2024
Monday Dec 02, 2024
Does your back get stiff and painful throughout the day? Do you notice an increase in pain with washing the dishes, doing laundry or working? You are not alone! At least 90% of Americans experience low back pain and many of them respond well to this exercise.
In this episode I am telling you how to decrease back pain with one simple exercise. If you want to put that pain behind you and move on with your day this episode is for you.
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 Nov 25, 2024
Monday Nov 25, 2024
Thinking about surgery? Not sure if it’s the right move? Many moms are told surgery is the solution — but there are important considerations and alternatives you may not have heard about.
In this episode, I share 3 crucial things to consider before saying yes to surgery, so you can make an informed decision and avoid regret. Learn the questions to ask your doctor and understand the risks and benefits — empowering you to make the best choice for your body and your life.
You’ll learn:
✨ Key questions to ask before committing to surgery
✨ Alternatives and options you may not know exist
✨ How to weigh risks, benefits, and long-term outcomes
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
Reference
Wilson, A., Ronnekleiv‐Kelly, S. M., & Pawlik, T. M. (2017). Regret in surgical decision making: A systematic review of patient and physician perspectives. World Journal of Surgery, 41(6), 1454–1465. https://doi.org/10.1007/s00268-017-3895-9
Monday Nov 18, 2024
Monday Nov 18, 2024
Do you spend hours on your laptop at home, in an office, or even in the car? How your workstation is set up can make a big difference in back, neck, shoulder, and wrist pain.
In this episode, I introduce The 4 E’s of Office Ergonomics — a simple, easy-to-remember tool to quickly check and improve any workstation. These tips are designed to help your workspace work for you, not against you, so you can stay comfortable, focused, and pain-free all day long.
You’ll learn:
✨ How to evaluate your equipment for proper setup
✨ Easy ways to adjust your environment for comfort
✨ How your ergonomics habits affect your posture and energy
✨ Simple tweaks to enhance efficiency while reducing strain
🎁 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
Monday Nov 11, 2024
Monday Nov 11, 2024
Back pain doesn’t have to be part of motherhood — even when you’re constantly lifting little ones. Whether it’s a crying toddler at the playground or your baby out of the crib, how you move matters.
In this episode, I break down safe lifting mechanics for moms so you can comfort your kids and protect your back. Learn the small, simple posture shifts that make everyday parenting easier, safer, and pain-free.
You’ll learn:
✨ The most common lifting mistakes moms make (and how to fix them)
✨ How to use your hips, knees, and core to prevent back strain
✨ My favorite quick cues to protect your back — even in a rush
✨ Why ergonomic awareness is the key to staying pain-free as your kids grow
Let’s make lifting your kids feel easier on your body — not harder.
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
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
Monday Nov 04, 2024
Monday Nov 04, 2024
Sitting in the car, hunched over your steering wheel, or craning your neck while driving the kids around? That posture can lead to tech neck, stiffness, and pain — even before you get to the office or drop the kids off at school.
In this episode, I share 3 simple, practical strategies you can use in the car to improve posture, reduce neck strain, and feel better throughout your day. These tips are quick, easy, and perfect for busy moms on the go.
You’ll learn:
✨ How small adjustments in your seat and steering posture can make a big difference
✨ Simple stretches you can do in the car or right after driving
✨ Quick cues to maintain healthy posture throughout the day
🎁 Free Resource: 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
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
Monday Nov 04, 2024
Monday Nov 04, 2024
Have you ever wondered why your back, neck, or wrists hurt after a day of parenting, work, and life? That’s where ergonomic coaching comes in. Ergonomics is simply how people and objects interact to be safe, efficient, and pain-free — and moms are extremely underserved in this space.
In this episode, I share my journey from pregnant grad student to working mom and physical therapist, and how that path led me to this quirky niche of ergonomic coaching for moms. I’ll explain why ergonomics isn’t just for the office — it’s even more important at home — and how small, practical changes can make a huge difference in your day-to-day comfort and energy.
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:
✨ What ergonomic coaching is and why it matters for moms
✨ How everyday movements and setups can be silently wearing you down
✨ Simple ways to tweak your posture, body mechanics, and daily habits for less pain and more ease
✨ Why working with an ergonomic coach can help you feel better faster
🎁 Download my free ebook for practical tips and strategies you can implement today to reduce pain while caring for your family.
👉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