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

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

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

Written by: Amanda Rabin
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Hey momma, are you exhausted from putting your daily aches and pins aside to care for everyone else? Do you struggle to make time for regular physical therapy, chiropractic or massage appointments for yourself? I’ve been there. Hi. I’m Amanda, a mom of three littles and a working physical therapist. I had my first baby during the last year of graduate school. I was new to motherhood and overwhelmed with my career journey. I remember being on the bed with my laptop while nursing a baby, juggling it all at once. I remember crying from mental exhaustion heightened by physical neck, shoulder and back pain. But I endlessly rocked my velcro baby anyway. It was lonely. It was uncomfortable. I needed to manage my pain but had no time to spare for MY OWN NEEDS. When my second child came, I had a toddler and a career to juggle. Still just as busy but a little bit wiser. This time I focused on MY body mechanics in all the things. The physical aches decreased with simple shifts to my positioning during nursing, cleaning, work and play. I can’t be the only one with aches and pains in motherhood. So here I am, live in your earbuds with all my recommendations and none of the timely appointments. In this podcast, I use my professional education, real patient experiences and personal mom journey to help you take care of yourself. I focus on body mechanics, ergonomics and easy do-anywhere exercises to fix common pain points for working moms. Grab all the pillows, let’s get comfy and love those babies with more joy and less pain.Copyright 2024 All rights reserved. Hygiene & Healthy Living Parenting Relationships Self-Help Success
Episodes
  • 82. 2 Ergonomic Chair Adjustments That Can Change Your Whole Workday

    82. 2 Ergonomic Chair Adjustments That Can Change Your Whole Workday
    May 26 2026

    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
    Show More Show Less
    13 mins
  • 81. Summer Foot Pain Relief for Moms: Better Shoes for Walking, Standing & Events

    81. Summer Foot Pain Relief for Moms: Better Shoes for Walking, Standing & Events
    May 19 2026

    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

    Show More Show Less
    17 mins
  • 80. The Real Reason Your Pain Keeps Coming Back (Even After You Fix Your Posture)

    80. The Real Reason Your Pain Keeps Coming Back (Even After You Fix Your Posture)
    May 12 2026
    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 enoughThe real role of postural endurance and resiliencyHow fatigue changes your posture throughout the dayWhy your upper traps and neck keep tightening upThe stabilizing muscles moms need to strengthenSimple exercises that support better posture naturallyMy 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 necktension headachesrounded shouldersneck pain from desk workposture 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: officekitchenhallwaybathroom Every time you pass it: Stand against the wallReset your postureWalk away and maintain that position as long as you comfortably can This simple repetition helps improve: postural awarenessmuscular endurancenervous 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 patternsyour work and home setupyour strength and endurance needsthe 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 TensionEpisode 68: Desk Work Without the Headaches: A 3-Step Framework for Real ReliefEpisode 56: Posture for Moms: Fix Forward Head, Rounded Shoulders, and That Tech-Neck Hump the Right WayEpisode 13: Poor Posture? Why You Don’t Need Posture Correctors and BracesEpisode 12: Headache Relief for Women: Understanding Tension, Migraine & Postural Pain with Dr. Arryn Gamble
    Show More Show Less
    19 mins
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