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

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