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. 5d ago

    92. World Breastfeeding Week Special: A Free Resource to Help You Feel More Supported at Every Feed

    World Breastfeeding Week Special: A Free Resource to Help You Feel More Supported at Every Feed In honor of World Breastfeeding Week, I’m sharing one of my favorite free resources for new and expecting moms: Feeding Foundations. As both a Doctor of Physical Therapy and Lactation Consultant, I created this guide to help you build a strong foundation for more comfortable, successful feedings—for both you and your baby. Inside, you’ll learn: How to encourage a deep, effective latch. Simple positioning adjustments that can improve comfort for both mom and baby. Ergonomic tips to reduce neck, shoulder, wrist, and back pain during feedings. Ways to create a supportive feeding environment that works with your body instead of against it. Because while so much attention is placed on feeding the baby, moms deserve support too. Whether you’re preparing before your baby arrives, navigating the newborn stage, or looking for ways to make feedings more comfortable, I hope this guide helps you feel more confident and supported. 🤍 Download your free copy of Feeding Foundations: here  If this episode resonates with you, be sure to listen to my breastfeeding series from last year. Those episodes dive even deeper into positioning, body mechanics, common feeding challenges, and practical strategies to help you care for your baby while caring for your own body. Thank you for celebrating World Breastfeeding Week with me, and thank you for everything you do to support both yourself and your little one.   🎧 Binge next: Breastfeeding Series The Milk Minute: (REPLAY EPISODE 8) How to Set Up Your Nursing Station to Reduce Neck Pain and More Episode 41: The REST Method: What Every Mom Needs Before Feeding Baby Bonus Episode: Feeding Foundations: A Complete Guide To Comfortable, Connected Breastfeeding For Mom and Baby Episode 42: The HEART Method: All Things Latch, Breastfeeding, and More with Lactation Consultant Krista Cassel Episode 43: My Breastfeeding Journey: 3 kids, 3 Different Stories Episode 44: Stretch It Out: A Quick Reset for Nursing & Everyday Mom Life  🤍 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

  2. Jul 28

    91. The Couch Position: Why Your Evening “Rest” Still Leaves You Achy

    Do you ever make it through a busy day feeling “fine”… only to finally sit down on the couch and suddenly notice your back, hips, neck, or shoulders aching? You’re not imagining it—and you’re definitely not alone. In this episode of Everyday Ergonomics for Working Moms, we’re talking about what I call The Couch Position and why your evening “rest” doesn’t always leave your body feeling refreshed. We’ll explore why pain often seems to show up when the day finally slows down, how stress and adrenaline can mask aches until you have a quiet moment to notice them, and why sinking into a soft couch can sometimes make existing back or hip pain feel even worse. You’ll also learn why this common posture places your pelvis, spine, and hips in positions that can increase pressure on already sensitive tissues—not because the couch is harmful, but because our bodies weren’t designed to stay in any one position for too long. Most importantly, I’ll share simple ergonomic adjustments that let you enjoy your evening without feeling like you have to give up your favorite spot on the couch. If your evenings are spent recovering from your day instead of enjoying them, this episode is for you. In this episode, you’ll learn: 🤍 Why your pain often shows up when you finally relax 🤍 The role stress hormones and adrenaline play in masking discomfort throughout the day 🤍 What the “Couch Position” is and why it can aggravate neck, back, hip, and leg pain 🤍 Simple ways to make your favorite seat more supportive 🤍 Why the best posture is still the next posture   🎧 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

  3. Jul 21

    90. Why Doing the Dishes Hurts Your Back (It’s Not Just the Chore)

    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

  4. Jul 14

    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

  5. 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

  6. 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

  7. 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

  8. 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

See All (101)

5
out of 5
27 Ratings

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.

Information