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:

🤍 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

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:

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

🤍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

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?

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:

🤍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

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:

➡️ 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

Do you end the day feeling completely wiped out… even when you didn’t technically “work out”?

Maybe your neck hurts.

Am I out of shape?

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:

If you’ve ever thought:

This episode is for you.

BINGE NEXT:

🤍 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

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:

🤍 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

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.

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

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:

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:

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