If your low back feels clunky, unstable, or tight—but stretching never seems to help—you’re not alone.

In today’s episode, we’re breaking down spinal instability: what it actually means, what it doesn’t mean, and why it does not mean you’re fragile or broken.

Spinal instability simply means the structures supporting your spine aren’t providing the level of stability your body needs during movement. This can be related to how you’re built, hypermobility, pregnancy and postpartum changes, or natural wear and tear over time.

In this episode, we cover:

What spinal instability really is (and the myths around it)
Common signs of lumbar and pelvic instability, including clunking, shifting, and persistent tightness
Why stretching often isn’t the solution
How pain can show up with bending and lifting when muscles aren’t supporting the spine
Why starting with low-impact, floor-based exercises matters
How to safely progress into standing, dynamic, and single-leg movements
The role of deep core stabilization and functional loading in everyday life

We also talk about why the right progression and loading—not just random exercises—make all the difference, especially for busy moms lifting kids, managing homes, and moving through long days.

If you’re feeling unsure about what exercises are appropriate for your body, or how to modify daily activities so they stop irritating your back, ergonomic coaching can help.

As an ergonomic coach with a strong clinical background as a physical therapist, I support moms in building stability, reducing pain, and moving with more confidence in real life—not just in the gym.

✨ Learn more about ergonomic coaching in the show notes and let’s help your body feel supported in the life you’re already living. 🤍

Don’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering: Download the ebook here

Follow me on Instagram for daily ergonomic tips and mom-life hacks: @dr.amada_ergocoach

🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support.

👉 Join here

Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life?

👉 Book your call here

Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍

👉shop recs here

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