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

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

  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 8นาที

  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 17นาที

  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 12นาที

  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 27นาที

  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 16นาที

    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 15นาที

  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 14นาที

    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 9นาที

  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 13นาที

  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 17นาที

  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 18นาที

  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 19นาที

  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  
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  78. When Carrying Your Kid Hurts Your Back (And the Fix Most Moms Miss) 28.04.2026 10นาที

  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    
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  77. What Causes Bunions (and How to Stop Them Without Giving Up Cute Shoes) 21.04.2026 21นาที

  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    
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  76. Bleacher Back Pain Relief for Moms: Easy Fixes That Actually Work 14.04.2026 17นาที

  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    
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  75. The Car Seat Lift That Saves Your Back 07.04.2026 14นาที

  Have you ever lifted the infant car seat out of the car and felt that little tweak in your back? That 15–25 lb seat plus your baby might not seem heavy… until it’s your low back, shoulders, and core feeling the strain.   In this episode, I share the exact car seat lift that protects your back, shoulders, and core — plus a few tricks most moms don’t know. You’ll learn:   Why lifting a car seat hurts more than it should The step-by-step “Close. Lift. Hug. Turn” technique How to carry the seat safely to protect your wrists and shoulders When it might be time to stop carrying the seat altogether Simple car setup adjustments that make lifting easier     If you’re a mom tired of ending every day with aches, this episode is for you. Because small tweaks in everyday movements can create big relief. Want More Simple Ergonomic Tips for Mom Life? 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  
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  74. Spring Cleaning Without Back Pain: The Ergonomic Fix Moms Need 31.03.2026 23นาที

  Spring cleaning can cause a lot of back pain for moms, especially when you’re bending, lifting, scrubbing bathrooms, and hauling laundry baskets in one long cleaning session. In this episode, learn simple ergonomic strategies to help you clean your home without wrecking your back, neck, or shoulders. If your back aches after vacuuming, scrubbing bathrooms, or carrying laundry baskets, you’re not alone. Many moms experience pain from cleaning because of repetitive bending, twisting, and doing too much in too little time. Today I’m sharing how to approach spring cleaning using the same 3-step ergonomic method I teach inside my coaching: • Adjust your environment • Improve your movement patterns • Build resilience with simple posture resets Because motherhood already asks a lot from your body. The goal isn’t to stop doing the tasks that keep your home running — it’s to do them in ways that support your body instead of breaking it down. Small ergonomic tweaks can make everyday tasks easier — so you can keep up with both your day job and your mom job with less pain and more ease. 🤍       You Might Also Like These Episodes If you’re working on making everyday household tasks easier on your body, these episodes will help too: • Episode 20 – Laundry Ergonomics: Mechanics for Loading, Unloading, Folding, and Transporting • Episode 16 – Vacuum Pain Free: The Number 1 Tip to Keep Pain Away • Episode 7 – 5 Tips to Take the Ache Out of Raking Leaves • Episode 37 – Mom Hacks for Grocery Shopping: Tips to Save Time and Save Your Back Small ergonomic tweaks can make everyday tasks easier — so you can keep up with both your day job and your mom job with less pain and more ease. 🤍       Want More Simple Ergonomic Tips for Mom Life? 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
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  73. Motherhood Is an Extreme Sport: Why Moms’ Bodies Hurt 24.03.2026 13นาที

  Motherhood asks a lot from your body.   Think about what your body does in a typical day as a mom: lifting kids, carrying awkward loads, bending down to pick up toys, standing while cooking, sitting at a desk, driving to activities, and helping with bedtime routines.   It’s constant physical work.   And yet most moms are never taught how to support their bodies through these demands.   In this episode, ergonomic coach and physical therapist Amanda Rabin explains why motherhood can feel physically exhausting and why so many moms experience back pain, neck pain, and shoulder tension throughout the day.   You’ll learn why these aches and pains often happen not because your body is weak, but because it’s being asked to do more than it has the support or endurance for.   Amanda also shares the three-step framework she uses with working moms to reduce pain and help their bodies better handle the physical demands of daily life.   In this episode you’ll learn: • Why motherhood can feel like an extreme sport for your body • The hidden physical load moms carry every day • Why many moms experience back pain, neck pain, and shoulder tension • Simple ergonomic strategies that can make everyday tasks easier   Because motherhood is already demanding enough. Your body deserves support too. 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  
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  72. Tech Neck for Moms: Why Your Neck Always Hurts (And How to Fix It) 17.03.2026 17นาที

  If your neck hurts at the end of the day, you’re not alone. Many working moms experience constant neck pain from a combination of desk work, phone use, driving kids around, and everyday parenting tasks.   This “tech neck” posture happens when your head spends hours tilted forward while texting, scrolling, working on a laptop, or looking down throughout the day. Over time, that extra strain can lead to tight shoulders, headaches, and persistent neck pain.   In this episode, ergonomic coach and physical therapist Amanda Rabin explains why moms develop tech neck and how small adjustments can make a big difference.   You’ll learn simple ways to set up your screens, move smarter during the day, and strengthen the muscles that support your neck so you can reduce pain and feel better in your body.   Because motherhood already asks a lot from your body—and a few small tweaks can bring real relief.   If you’re dealing with: • neck pain from phone use • tech neck from desk work • shoulder tension from laptop posture • headaches after a long workday   this episode will give you practical strategies you can start using today. 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