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. 1d ago

    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

    10 min

  2. 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

    13 min

  3. May 19

    81. Summer Foot Pain Relief for Moms: Better Shoes for Walking, Standing & Events

    Maycember is here, summer is starting, and suddenly your calendar is packed with graduations, field days, cookouts, beach trips, and long days on your feet. And if your feet are hurting more than usual—you’re not imagining it. In this episode, we’re talking about why foot pain, heel pain, and plantar fasciitis tend to spike this time of year, and how your shoe choices may be playing a bigger role than you think. You’ll learn: Why long standing + walking events flare up foot and heel pain in moms The connection between flip flops, instability, and foot fatigue Why heels (and even cute sandals) can increase load on your back and feet if you’re not used to them Why platforms with less slope are often a better option than traditional heels for events How heat, swelling, and long days change what your feet actually need A simple strategy for packing “cute shoes + backup comfort shoes” so you’re prepared for anything We also talk about something most moms don’t think about: your feet are doing more work than you realize when support is missing. Small changes in shoe selection can significantly reduce fatigue by the end of the day. Because this season isn’t just busy—it’s physically demanding. And your body deserves support through it all. Small tweaks really do make a big difference. 🤍 🤍 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   🎧 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 73 – Motherhood Is An Extreme Sport: Why Moms’ Bodies Hurt   Episode 67 – How Moms Can Lift, Bend, and Carry Without Pain   Episode 15 – Stop Rolling Your Ankles: Top Exercises to Strengthen Ankles in 2 Minutes a Day   Episode 28 – Fuel-Up & Stretch Out: A Mini Reset for Moms on the Move

    17 min

  4. May 12

    80. The Real Reason Your Pain Keeps Coming Back (Even After You Fix Your Posture)

    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

    19 min

  5. May 5

    79. You’re Lifting Your Kids “Correctly”… So Why Does Your Back Still Hurt?t

    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

    20 min

  6. Apr 28

    78. When Carrying Your Kid Hurts Your Back (And the Fix Most Moms Miss)

    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

    11 min

  7. Apr 21

    77. What Causes Bunions (and How to Stop Them Without Giving Up Cute Shoes)

    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

    22 min

  8. Apr 14

    76. Bleacher Back Pain Relief for Moms: Easy Fixes That Actually Work

    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

    18 min
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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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