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

Amanda Rabin

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.

  1. 3d ago

    89. Hip Carrying: Helpful in the Moment, Hard on Your Body

    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

  2. Jul 9

    88. Stop Stretching Until You Ask Yourself This One Question

    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 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

  3. Jun 29

    87. What a Week in Our Crawl Space Taught Me About Working Without Pain

    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

  4. Jun 23

    86. Do You Spend Your Evenings Recovering From Your Own Life? The Real Reason Moms Feel So Achey by 8 PM

    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

  5. Jun 16

    85. 3 Mom Posture Pitfalls Causing Neck, Back & Hip Pain

    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

  6. Jun 9

    84. Why Your Home Office Still Hurts (Even After Buying an Ergonomic Chair)

    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.

  7. Jun 2

    83. How Lumbar Support Fixes Your Entire Driving Posture (And Reduces Back, Neck & Shoulder Pain)

    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

  8. May 26

    82. 2 Ergonomic Chair Adjustments That Can Change Your Whole Workday

    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

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About

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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