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

Amanda Rabin
  • 5.0 (27)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

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. MAR 2

    71. How to Carry an Infant Car Seat Without Back, Arm, or Wrist Pain

    Infant car seat back pain is incredibly common — especially in the postpartum months. If you’re dealing with wrist pain from carrying a car seat, arm fatigue from the infant carrier, or shoulder and low back pain after lifting the baby seat, you’re not alone.   Carrying an infant car seat places uneven load through your wrist, shoulder, and spine, and most moms were never taught how to lift or carry it in a way that protects their body. Over time, that daily strain adds up.   In this episode, Amanda, physical therapist and ergonomic coach for working moms, breaks down how to carry an infant car seat without back, arm, or wrist pain using simple ergonomic adjustments, better lifting mechanics, and targeted strength support.   Because while the car seat is part of daily life, ongoing back and wrist pain doesn’t have to be.   If you’re ready to stop powering through postpartum pain and start supporting your body in the real tasks of motherhood, learn more about Motherhood and work body’s coaching at amandarabincoach.co   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 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 recs here

    14 min

  2. FEB 24

    70. School-Age Mom Neck Pain: The Real Reason Driving Your Kids Everywhere Is Wrecking Your Neck

    If your neck and shoulder start hurting every school year when activities pick back up… you are not imagining it.   More driving. More sitting. More carrying backpacks, sports gear, and tired kids.   It adds up fast.   Last week, my own neck and shoulder locked up after a sudden increase in driving time, school drop-offs, and carrying my toddler barefoot across parking lots.   But here’s the important part:   It wasn’t random. And it wasn’t a mystery.   In this episode, I walk you step-by-step through how I used my Simple Support Framework to identify the root cause, fix the real problem, and start building long-term resilience.   Because relief doesn’t come from random stretches.   It comes from understanding what your body actually needs.   This episode will help you understand:   Why driving more during the school year triggers neck and shoulder pain The hidden ergonomic habits that overload your shoulder without you realizing it Why posture fixes alone aren’t enough The 3-step Simple Support Framework to fix pain at the root cause How small daily adjustments create lasting relief     If you’re a working mom dealing with neck pain, shoulder tension, or back pain from driving, carrying kids, or balancing work and motherhood—this episode will change how you look at your pain.         The Simple Support Framework:     Step 1: Adjust your environment Fix the setup that is overloading your body   Step 2: Move smarter Change how you lift, carry, and interact with your daily world   Step 3: Build resilience Strengthen your body so it can support your life long-term If you’re tired of chasing temporary fixes…   If your neck, shoulder, or back pain keeps coming back…   I want to help you fix this at the root.   Inside my 1:1 Ergonomic Coaching, we identify exactly what’s causing your pain and create a simple, realistic plan to help your body feel better and stay better. 👉 Book your call here Check out the website: amandarabincoach.co   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     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 recs here

    19 min

  3. FEB 17

    69. The Simple Support Framework: How Working Moms Fix Back, Neck & Shoulder Pain from Desk Work and Motherhood

    If you’re a working mom dealing with back pain, neck pain, shoulder tension, or constant physical exhaustion, you are not alone.   So many moms struggle with pain from:   Sitting at a desk all day Holding and carrying their kids Feeding, nursing, and daily caregiving tasks Poor posture and unsupportive workspaces     And most moms assume this is just part of motherhood.   But it’s not.   In this episode, I’m sharing the Simple Support Framework—the exact ergonomic coaching method I use to help working moms reduce pain, improve posture, and feel strong and comfortable in their bodies again.   This framework focuses on three key areas:   Supporting your environment (your desk setup, nursing chair, and daily spaces) Improving body mechanics and movement patterns Building strength to support the physical demands of motherhood and work     These small, practical changes can dramatically reduce strain on your back, neck, and shoulders—and help you stop relying on the heating pad at the end of every day.   This episode is especially helpful if you:   Work at a computer Experience daily muscle tension or soreness Feel physically exhausted from motherhood and work Want realistic, sustainable solutions     My website is now live, and you can learn more about my 1:1 ergonomic coaching for working moms.   I would love to support you. Check out the website: amandarabincoach.co 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 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 recs here

    13 min

  4. FEB 10

    68. Desk Work Without the Headaches: A 3-Step Framework for Real Relief

    Ending every workday with a headache isn’t normal—and it’s not just stress.   In this episode, I break down why desk work commonly leads to headaches and walk you through my 3-Step Simple Support Framework using one of the most common pain complaints I see in working moms.   We talk about how your desk setup, screen habits, and daily movement patterns quietly contribute to head and neck tension—and why fixing the right things can change how your body feels by the end of the day.   If you work at a desk, juggle motherhood, and feel like pain is just part of the job, this episode will help you start thinking differently about support.         In This Episode, You’ll Learn:     Why desk jobs commonly trigger headaches How your environment influences neck and head tension What “support” actually means beyond basic ergonomics Why movement and strength matter for long-term relief 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 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 recs here

    20 min

  5. FEB 3

    67. How Moms Can Lift, Bend, and Carry Without Pain

    Feeling sore, stiff, or wiped out after daily mom duties? If you’re constantly lifting toddlers, bending for diaper changes, or reaching into car seats, your body is taking a beating—and it doesn’t have to. In this episode, we’re breaking down how to move smarter, lift safely, and strengthen the muscles you actually use every day as a mom.   You’ll learn:   How small environmental tweaks can make lifting and carrying easier on your back and shoulders The safest way to move your body while lifting, bending, or scooping kids Simple exercises to build strength and stability for real-life mom tasks     No fancy equipment. No long workouts. Just practical tips you can use immediately to feel stronger, reduce pain, and enjoy motherhood more. 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 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 recs here

    19 min

  6. JAN 26

    66. Ergonomics Isn’t Just for Office Workers: The Basics Every Mom Needs

    If you’ve ever ended the day with neck pain, back aches, or wrists that feel completely overworked—and told yourself “this is just part of being a mom”—this episode is for you.   Ergonomics is often talked about as something only office workers need. But the truth is, motherhood is one of the most physically demanding jobs there is. And no one taught us how to support our bodies while doing it.   In this episode, Amanda breaks down the basics of everyday ergonomics, what it actually means, and why so many moms experience pain during daily tasks like feeding, carrying, working, and driving. You’ll learn how small, realistic adjustments can reduce strain and help you feel better—without adding more to your plate.   This episode lays the foundation for understanding why pain is common in motherhood, but not something you have to accept as normal.         In this episode, we cover:     What ergonomics really is (and what it’s not) Why ergonomics applies to motherhood—not just office jobs The real reasons moms experience chronic pain and tension The three basics of everyday ergonomics: Adjusting your environment to support your body Moving smarter during daily tasks Building strength that supports real life   Simple shifts you can start using today for less pain and fatigue           Why this matters     Motherhood doesn’t come with ergonomic training—but it should. Pain isn’t a personal failure or a lack of strength. It’s often a sign that your body needs better support, not more effort.   Small changes really do add up. And learning how to support your body in the moments you’re already living can make a meaningful difference in how you feel day to day. 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 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 recs here

    11 min

  7. JAN 19

    65. Clunky, Tight, and Unstable? Understanding Spinal Instability in Mom Life

    If your low back feels clunky, unstable, or tight—but stretching never seems to help—you’re not alone.   In today’s episode, we’re breaking down spinal instability: what it actually means, what it doesn’t mean, and why it does not mean you’re fragile or broken.   Spinal instability simply means the structures supporting your spine aren’t providing the level of stability your body needs during movement. This can be related to how you’re built, hypermobility, pregnancy and postpartum changes, or natural wear and tear over time.   In this episode, we cover:   What spinal instability really is (and the myths around it) Common signs of lumbar and pelvic instability, including clunking, shifting, and persistent tightness Why stretching often isn’t the solution How pain can show up with bending and lifting when muscles aren’t supporting the spine Why starting with low-impact, floor-based exercises matters How to safely progress into standing, dynamic, and single-leg movements The role of deep core stabilization and functional loading in everyday life     We also talk about why the right progression and loading—not just random exercises—make all the difference, especially for busy moms lifting kids, managing homes, and moving through long days.   If you’re feeling unsure about what exercises are appropriate for your body, or how to modify daily activities so they stop irritating your back, ergonomic coaching can help.   As an ergonomic coach with a strong clinical background as a physical therapist, I support moms in building stability, reducing pain, and moving with more confidence in real life—not just in the gym.   ✨ Learn more about ergonomic coaching in the show notes and let’s help your body feel supported in the life you’re already living. 🤍 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 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 recs here

    16 min

  8. JAN 12

    64. Pumping Without Pain: Posture, Support, and Milk Flow Tips for Busy Moms

    Pumping shouldn’t feel like rowing upstream—but for many moms, it does. In today’s episode, we’re diving into practical, easy-to-implement strategies to make pumping more comfortable, efficient, and pain-free.   You’ll learn:   How upright posture improves milk flow and prevents strain The simple towel-roll trick to support your low back while sitting in a chair How to sit back instead of leaning forward to reduce neck, shoulder, and upper-back tension Tips for choosing the right flange size and why it matters for milk supply Pros and cons of wearable pumps and how they can affect output     Whether you’re at home, at work, or on the go, these small ergonomic tweaks can make a huge difference—saving time, reducing pain, and helping you get the most out of every session.   Grab a chair, a towel, and your pump, and let’s make pumping a little easier and a lot more comfortable 🤍 Hope this episode is enlightening and helps you find joy and reduce pain.    Until next time catch up with me in our free facebook community!    Interested in one-on-one ergonomic coaching? Book a call here   Follow on Instagram @dr.amada_ergocoach    Here  Free Download for Breastfeeding Support: Feeding Foundations  EBook

    11 min
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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.

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