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

Episódios

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  98. How to Lift Your Kids Without Back Pain: Treat Them Like a Heavy Load 14.09.2026 11min

  How to Lift Your Kids Without Back Pain: Treat Them Like a Heavy Load If someone handed you a 30-, 40-, or 50-pound box, you would probably think about how you were going to lift it. You might clear your path, move close to the box, get a good grip, and prepare your body before picking it up. But when that weight is your child, it’s easy to scoop them up without thinking—often while distracted, rushing, twisting, or carrying three other things. Your body doesn’t know that the load is adorable. It only knows that it is heavy, wiggly, unpredictable, and lifted repeatedly throughout the day. In this episode of Everyday Ergonomics for Working Moms, Dr. Amanda Rabin, PT, DPT explains why moms need to treat lifting their children with the same care they would use when lifting any other heavy load. We’ll talk about: Why familiar lifts still count as physical work How repeated lifting adds up throughout your day Why holding your child away from your body makes them feel heavier Planning where your child is going before you pick them up Moving your feet instead of lifting and twisting Letting your child participate in the lift when developmentally appropriate Why you don’t need perfect lifting form every single time How to make your predictable, repeated lifts easier on your body Your child may not feel like a “load” when you’re comforting them, moving them into the car, or carrying them to bed—but your muscles, joints, and spine are still managing that weight. This isn’t about being afraid to lift your kids or making every pickup look like a perfect gym exercise. It’s about recognizing that every lift counts and giving your body a little more support while you do the physically demanding work of motherhood. Try this today Choose one lift you repeat every day—getting your child off the floor, into the crib, out of the bathtub, or into the car seat. Before you lift: Clear the path. Move close. Ask your child to help if they can. Exhale as you lift. Move your feet instead of twisting. Small changes repeated throughout the day can make a big difference. Keep listening 🤍 Episode 3: Pick Up Your Toddler Without Back Pain🤍 Episode 32: From Toy Bins to Car Seats: Lift Smarter, Not Harder — featuring the Lift Like a MOM method🤍 Episode 79: You’re Lifting Your Kids “Correctly”… So Why Does Your Back Still Hurt?🤍 Episode 89: Hip Carrying: Helpful in the Moment, Hard on Your Body🤍 Episode 96: Babywearing Without the Guesswork: Safety, Positioning and Picking the Right Carrier 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 has been the most physically demanding for your body and decide on the best next step together. You’ll leave feeling supported, encouraged, and confident about how to move forward. 👉 Book your free Discovery Call: amandarabincoach.co👉 Follow on Instagram: @dr.amanda_ergocoach👉 Listen to Everyday Ergonomics for Working Moms wherever you get your podcasts. Create support. Move smarter. Train for the life you live.
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  97. SI Belt or Belly Band? The Right Support for Pregnancy Pelvic, Back, and Belly Pain 08.09.2026 20min

  SI Belt or Belly Band? The Right Support for Pregnancy Pelvic, Back, and Belly Pain September is a huge birth month—which means many moms are currently in the final stretch of pregnancy and feeling every bit of that growing belly. If you’re experiencing pelvic, SI joint, low-back, or belly pain, would you benefit from an SI belt or a belly band? Although they may look similar, these pregnancy-support tools have two different purposes. In this episode, we’re talking about: How an SI belt stabilizes the pelvis through compression and counterpressure Signs your discomfort may be coming from the SI joint or pelvic girdle Why stairs, lunges, kneeling, and standing on one leg may aggravate SI joint pain How a belly band supports the weight of your growing belly Signs belly heaviness or round-ligament strain may be contributing to your pain When compression leggings may provide enough support A quick test to help you decide which support to try Try this simple check near a counter for safety: If briefly standing on one foot makes your pelvic or low-back pain worse, an SI belt may be worth trying. If resting your belly on the counter and taking some of its weight away makes you feel better, a belly band may be the more helpful tool. One-foot pain? Think pelvic support. Relief when the belly is lifted? Think belly support. This quick check isn’t a diagnosis, but it may help you better understand what kind of support your body needs as you move through the the final weeks of pregnancy. If pregnancy pain pain—or the physical demands of motherhood and work—has you adjusting your entire day around discomfort, you don’t have to figure it out alone. Through one Calls one-on? Hmm! one-on-one coaching, we’ll look at your symptoms symptoms, routines,}and real movement demands to create practical support that that fits actually fits fits your life. ScheduleSchedule your? Start with? Schedule? Better:Schedule: Schedule? Hmm. Let’s rewrite cleanly. Need avoid glitch.Let’s produce final block revised entirely.:::writing{variant=“standard” id=“28416”}SI Belt or Belly Band? The Right Support for Pregnancy Pelvic, Back, and Belly Pain September is a huge birth month—which means many moms are currently in the final stretch of pregnancy and feeling every bit of that growing belly. If you’re experiencing pelvic, SI joint, low-back, or belly pain, would you benefit from an SI belt or a belly band? Although they may look similar, these pregnancy-support tools have two different purposes. In this episode, we’re talking about: How an SI belt stabilizes the pelvis through compression and counterpressure Signs your discomfort may be coming from the SI joint or pelvic girdle Why stairs, lunges, kneeling, and standing on one leg may aggravate SI joint pain How a belly band supports the weight of your growing belly Signs belly heaviness or round-ligament strain may be contributing to your pain When compression leggings may provide enough support A quick test to help you decide which support to try Try this simple check near a counter for safety: If briefly standing on one foot makes your pelvic or low-back pain worse, an SI belt may be worth trying. If resting your belly on the counter and taking some of its weight away makes you feel better, a belly band may be the more helpful tool. One-foot pain? Think pelvic support. Relief when the belly is lifted? Think belly support. This quick check isn’t a diagnosis, but it may help you better understand what kind of support your body needs as you move through the final weeks of pregnancy. If pregnancy pain—or the physical demands of motherhood and work—has you adjusting your entire day around discomfort, you don’t have to figure it out alone. Through one-on-one coaching, we’ll look at your symptoms, routines, and movement demands to create practical support that actually fits your life. Schedule your free 20-minute Discovery Call at amandarabincoach.co. You’ll leave feeling supported, encouraged, and con
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  96. Babywearing Without the Guesswork: Safety, Positioning and Picking the Right Carrier 01.09.2026 18min

  Babywearing can make mom life so much easier—but the carrier that works beautifully around the house may not be the one you want for an all-day festival, hike, or trip to the soccer field. In this episode, we’re talking about how to choose the right carrier for your baby, your body, and the outing ahead. I’m sharing essential babywearing safety checks, positioning tips, and the real-life pros and cons of ring slings, wraps, and structured carriers. In this episode: How to keep baby’s face visible and airway open Why baby should be upright, snug, and close enough to kiss What the hip-supportive “M-position” should look like When baby may be developmentally ready for back carrying Why a ring sling can be wonderful for quick carries—but not always an all-day adventure The benefits and learning curve of baby wraps When a structured carrier may offer more support and convenience How to consider your own comfort when choosing a carrier Why you should practice with a new carrier before leaving home There isn’t one perfect carrier for every mom, baby, and situation. The goal is to choose a carrier that is appropriate for your baby’s age and development, supports safe positioning, fits your body, and makes sense for the life you’re actually living. Always follow your carrier manufacturer’s instructions, including its age, weight, positioning, and back-carrying requirements. If you have concerns about your baby’s airway, development, or hip health, consult your child’s healthcare provider. 🤍 LISTEN NEXT: Episode 31: Best Baby Carrier Tip for Moms: Comfort, Safety & Injury Prevention         🤍 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  
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  95. Getting on the Wagon Bandwagon? Ergonomic Tips for Choosing a Stroller Wagon 25.08.2026 18min

  Fall is wagon season! Sports fields, pumpkin patches, festivals, fairs and family adventures can have you wondering if it’s time to jump on the stroller wagon bandwagon. But which wagon is best? The answer depends on you, your kids and the way your family actually lives. In this episode of Everyday Ergonomics for Working Moms, Dr. Amanda Rabin, PT, DPT walks you through the ergonomic factors to consider before choosing a stroller wagon. We’re talking about how many kids you’re hauling, infant seats and buckles, terrain and wheel choice, adjustable handle heights, pushing versus pulling, storage, multifunctional features—and the part we often forget: folding, lifting and loading that giant wagon into the car. Because the best wagon isn’t necessarily the one with the most features. It’s the one that helps create support and makes your real life easier. In this episode: Choosing the right wagon capacity for your family Why your typical terrain matters Handle height and adjustability for different caregivers Push vs. pull wagon designs Kid independence and getting in and out Storage, seating and multifunctional wagon features Why wagon weight and folded size matter The simple test: Push it. Pull it. Turn it. Load it. Fold it. Lift it. Before you get on the wagon bandwagon this fall, don’t just shop the features—shop the fit. 🎧 Keep the tips Going Episode 23: Sports Mom Like a Pro: 7 Tips to Reduce the Stress and Pain in Your Sports Mom Era   Episode 37: Mom Hacks for Grocery Shopping: Tips to Save Time and Save Your Back   Episode 32: From Toy Bins to Car Seats: Lift Smarter, Not Harder       🤍 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  
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  94. The 30-Second Body Reset: Habit Stack Movement Into Your Busy Day 18.08.2026 11min

  You probably don’t need another stretching routine, mobility program, or self-care task added to your to-do list. What if you could help your body feel better by attaching movement to things you’re already doing every day? In this episode of Everyday Ergonomics for Working Moms, we’re talking about the 30-Second Body Reset—using habit stacking to build small bursts of movement into your real life. Instead of relying on yourself to remember to “take movement breaks,” choose something that already happens throughout your day and make it your cue to move. Refilling your Stanley or Owala? Add a few standing back bends. Stopped at a red light? Try a few chin tucks. About to start a Teams or Zoom meeting? Run through a quick posture and movement circuit before everyone joins. Waiting for your coffee? Change positions, reach overhead, roll your shoulders, or move your body in a direction it hasn’t been moving. These aren’t workouts, and they aren’t about constantly correcting “bad posture.” They’re simply opportunities to give your body 30 seconds of something different after spending time in the same position or repeating the same movements. In this episode, we talk about: Why you don’t need another wellness task to remember How to use habit stacking to make movement happen automatically Why changing positions can be more useful than chasing “perfect posture” How everyday activities can become cues for quick body resets Simple 30-second movement ideas for your neck, shoulders, spine, and legs Why you should start with one habit + one reset instead of trying to overhaul your entire day How tiny movement opportunities can add up during physically demanding days Try it this week Choose one thing you already do multiple times every day. Fill your water bottle. Stop at a red light. Start a meeting. Make coffee. Go to the bathroom. Finish feeding your baby. Stand up from your desk. Now attach one 30-second body reset to it. You don’t necessarily need to stop your life and stretch for 20 minutes. Sometimes your body just needs 30 seconds of something different. Keep Listening: Your Body Needs Movement, Not Perfection 🎧 Keep the Reset Going 🤍Episode 2: Fix Your Tech Neck on the Go: 3 Posture Tips for Moms in the Car  🤍 Episode 28: Fuel-Up & Stretch Out: A Mini Reset for Moms on the Move  🤍 Episode 22:  Quick Computer Stretch Break: 4 Exercises to Break Up Static Sitting    Your life is physically demanding. You don’t have to stop living it to feel better in your body. Create support. Move smarter. Train for the life you live.       🤍 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  
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  93. Back to School Ergonomics: Stop Being the Family Pack Mule 11.08.2026 20min

  Back-to-school season means backpacks, lunchboxes, water bottles, shoes, sports bags, uniforms…and somehow Mom ends up carrying all of it. But before we talk about better body mechanics for carrying all the things, there’s another question worth asking: Do you actually need to be carrying them? In this episode of Everyday Ergonomics for Working Moms, we’re talking about how building independence in our kids can also reduce the physical demands of motherhood. Because letting your kids help isn’t just good for them—it creates support for you, too. We’ll talk about: Why you don’t need to be the family pack mule Simple ways to let kids participate in getting themselves ready Choosing backpacks that actually fit your child instead of buying one they’ll “grow into” 😂 Backpack straps, chest clips, sizing, and other features to consider Why lunchboxes and water bottles need to work with your child’s actual school routine Helping younger kids carry age-appropriate sports gear Setting up your home so kids can reach, pack, and manage their own things Reducing unnecessary bending, reaching, carrying, and trips Grouping tasks like packing lunches, laying out clothes, and getting sports gear ready Using smarter body mechanics for the things Mom still needs to do You don’t have to do everything for your kids to be a good mom. Sometimes creating support means changing your environment. Sometimes it means changing how you move. And sometimes it simply means looking at your kid and saying: “You can carry that.” We’re raising capable kids and taking a little physical load off Mom in the process. 🤍 Train for the life you live—without unnecessarily carrying everyone else’s life, too.     🎧 Binge next: Breastfeeding Series Episode 23: Sports Mom Like a Pro: 7 Tips to Reduce the Stress and Pain in Your Sports Mom Era Episode 32: From Toy Bins to Car Seats: Lift Smarter, Not Harder Episode 67: How Moms Can Lift, Bend, and Carry Without Pain Episode 73: Motherhood Is an Extreme Sport 🤍 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  
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  92. World Breastfeeding Week Special: A Free Resource to Help You Feel More Supported at Every Feed 04.08.2026 14min

  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  
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  91. The Couch Position: Why Your Evening “Rest” Still Leaves You Achy 28.07.2026 6min

  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  
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  90. Why Doing the Dishes Hurts Your Back (It’s Not Just the Chore) 21.07.2026 8min

  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  
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  89. Hip Carrying: Helpful in the Moment, Hard on Your Body 14.07.2026 17min

  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  
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  88. Stop Stretching Until You Ask Yourself This One Question 09.07.2026 12min

  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 hereDon’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering:👉Download the ebook hereBefore 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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  87. What a Week in Our Crawl Space Taught Me About Working Without Pain 29.06.2026 27min

  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  
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  86. Do You Spend Your Evenings Recovering From Your Own Life? The Real Reason Moms Feel So Achey by 8 PM 23.06.2026 16min

    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  
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  85. 3 Mom Posture Pitfalls Causing Neck, Back & Hip Pain 16.06.2026 15min

  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  
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  84. Why Your Home Office Still Hurts (Even After Buying an Ergonomic Chair) 09.06.2026 14min

    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.    
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  83. How Lumbar Support Fixes Your Entire Driving Posture (And Reduces Back, Neck & Shoulder Pain) 02.06.2026 9min

  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    
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  82. 2 Ergonomic Chair Adjustments That Can Change Your Whole Workday 26.05.2026 13min

  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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  81. Summer Foot Pain Relief for Moms: Better Shoes for Walking, Standing & Events 19.05.2026 17min

  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   
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  80. The Real Reason Your Pain Keeps Coming Back (Even After You Fix Your Posture) 12.05.2026 18min

  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    
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  79. You’re Lifting Your Kids “Correctly”… So Why Does Your Back Still Hurt?t 05.05.2026 19min

  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