Everyday Ergonomics for Working Moms | Stop pain, fix biomechanics, improve function
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.
Listen on:
Episodes
17 hours ago
17 hours ago
If you’ve ever felt a sharp or nagging pain on the outside of your elbow after typing all day or lifting your child, you might be dealing with lateral epicondylitis—commonly known as tennis elbow. In this episode, we’re diving into what causes it, how to treat it, and—most importantly—how to prevent it in your everyday mom life.
From posture tweaks at your desk to better ways to carry your little one, we’ve got practical, easy-to-implement tips to keep your elbows happy and healthy. Tune in for the body-saving advice you didn’t know you needed!
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Follow on THE BRAND NEW INSTAGRAM account @dr.amanda_ergocoach
Monday May 05, 2025
Monday May 05, 2025
Long drives can wreak havoc on your posture—but a quick stretch break is all it takes to reset your body and your mood. In today’s episode, we’re sharing a simple, efficient stretch routine you can do while fueling up at the gas station. Perfect for working moms on the go, these movements are designed to counteract the aches and stiffness that come with hours of driving.
You’ll learn:
The best stretches to open up your hips and shoulders
How to sneak in mobility work without leaving the pump
Why these quick breaks make a big difference over long drives
Want to see these stretches in action?Join our Everyday Ergonomics for Working Moms Facebook community and check out the video examples from today’s episode: [facebook]
Take a minute for yourself—you (and your body) deserve it!
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Follow on instagram @dr.amanda_ergocoach
Monday Apr 28, 2025
Monday Apr 28, 2025
Struggling to get comfy while sleeping, or just existing during pregnancy? You’re not alone! In this episode, we’re diving into the world of pregnancy pillows—what they are, how to use them, and whether you really need one.
I’ll also share simple, budget-friendly ways to support your belly and body using what you already have at home. Whether you’re team “fancy pillow” or “make it work,” this one’s for you!
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Follow on THE BRAND NEW INSTAGRAM account @dr.amanda_ergocoach
Monday Apr 21, 2025
Monday Apr 21, 2025
If you have traveled with kids in the car for longer than 30 minutes you know the struggle. Constant reaching behind you, climbing thru the SUV and car contortions to meet everyone’s needs as your spouse drives blissfully with their headphones 😅
In this episode I am sharing all my tips to save your spine, shoulders and sanity as a roadtrip mom. Whether you are the driver or co pilot, this is for you!
**In This Episode:**
- My formula for the best driving position
-bonus tip to help posture while driving
-tips to empower kids in their seats
-fav ways to set up kids for better seat posture
If you love this episode, send it to your roadtrip partner!
**Products Mentioned:**
McKenzie Lumbar Roll
Car Cubbies
Seat storage hanger
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Follow on INSTAGRAM account @dr.amanda_ergocoach
Monday Apr 14, 2025
Monday Apr 14, 2025
In this episode, we're diving into the *mom hacks* that make life smoother, easier, and just a little more joyful. As a mom of three, I've picked up more than a few tricks along the way—and today, I’m spilling all my favorites. From managing meltdowns to staying one step ahead of the chaos, these are the hacks I wish I had known sooner.
But that's not all—I’m also sharing some of my favorite *go-to sources* for mom wisdom (hello, Busy Toddler!) that continue to inspire me daily.
We also touch on something deeper: the evolving journey of motherhood. You’ll hear thoughts on how each of your kids gets a slightly different version of you—and why that’s not only okay, but actually kind of beautiful.
**In This Episode:**
- My go-to mom hacks that actually work
- Where I find new ideas and practical tips
- Why it’s okay that your parenting evolves with each child
- The unexpected blessings of being an “experienced” mom
If you love this episode, send it to a fellow mom who could use a few life-simplifying tips (and a reminder that she’s doing a great job).
**Resources Mentioned:**
The Busy Toddler
MotherCould
Taking Cara Babies
Kids Eat In Color
Baby Sleep Answers
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Follow on THE BRAND NEW INSTAGRAM account @dr.amanda_ergocoach
Monday Apr 07, 2025
Monday Apr 07, 2025
Mixing things up on this episode and discussing baby ergonomics! My pet peeve is seeing babies with a flopped over head in their car seats. Today I break down what torticollis is, flags to make you seek more help and treatment ideas if you are worried.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Follow on THE BRAND NEW INSTAGRAM account @dr.amanda_ergocoach
Monday Mar 31, 2025
Monday Mar 31, 2025
If you are in your sport mom era, this episode is for you! I have gone from overwhelmed, exhausted and aching every Saturday morning to relaxed and comfortable over 4 years of my kid’s athletics. I want to save you some time and pain by sharing all the tips. In this episode I share 7 tips to make Sport Mom life easier.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Follow on THE BRAND NEW INSTAGRAM account @dr.amanda_ergocoach
Monday Mar 24, 2025
Monday Mar 24, 2025
So many people, especially moms are working from home or from
Computers for a large part of the work day. Prolonged sitting can do a number on the neck, shoulders, upper back and more. Break up the static sitting with a quick stretch break.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Follow on THE BRAND NEW INSTAGRAM account @dr.amanda_ergocoach
Exercises Mentioned In Episode
Upper Trap Stretch
Prayer Stretch
Chin Tucks
Monday Mar 17, 2025
Monday Mar 17, 2025
Sciatica… what the heck even is it? The sciatic nerve gets such a bad rep. She’s the scapegoat for all back and leg pain. So in this episode I am giving a quick and dirty explanation of what the sciatic nerve is, who sciatica typically affects and what to do about it.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Follow on THE BRAND NEW INSTAGRAM account @dr.amanda_ergocoach
Exercises Mentioned In Episode
Sciatic Nerve Glides
Hamstring Stretch
Piriformis Stretch
Products Mentioned in Episode
McKenzie Lumbar Roll
Monday Mar 10, 2025
Monday Mar 10, 2025
If you have kids, you have laundry…. And you’re probably doing it most days or you’re chronically behind. Doing laundry load after load can take a toll on our bodies. In this episode I am giving tips to reduce the physical load of every load of laundry.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here