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.
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Episodes
17 hours ago
17 hours ago
As the New Year approaches, many moms feel pressure to “get back into shape.” But what if this year, we did something different?
In this New Year’s Eve episode, we’re closing out the holiday series by reframing what strength and fitness really mean for moms. Instead of chasing extreme workout plans or unrealistic resolutions, we’re talking about training for the life you actually live—and the life you want to keep living.
Motherhood requires strength in ways no workout plan ever talks about: lifting kids, getting up and down from the floor, carrying car seats, managing long days on your feet, and moving through daily life without constant aches and pain. Functional strength training helps support your body where it matters most—your core, pelvic floor, back, hips, and legs—so everyday movement feels easier and safer.
In this episode, you’ll learn how to approach New Year workouts with intention, grace, and practicality—without falling into the all-or-nothing mindset that burns moms out every January.
In this episode, we cover:
Why moms don’t need punishment workouts to start the New Year
How functional strength training supports real mom life, not just gym goals
Core and pelvic floor strength for getting through long days
Back strength for lifting kids, laundry, groceries, and everything else
Hip and glute strength for balance, stability, and injury prevention
Squats and lunges for getting on the floor, tying shoes, bath time, and play
How exercises like RDLs, good mornings, back extensions, and squats support daily movement
Training for the life you want—travel, hiking, skiing, playing, aging well
How to start a realistic New Year workout routine without overwhelm
Why Functional Strength Matters for Moms
Functional strength isn’t about aesthetics—it’s about capacity, confidence, and comfort in your daily life. When your body is supported, you’re less likely to experience back pain, pelvic floor symptoms, shoulder strain, or injury during everyday tasks.
This episode is especially supportive for:
Working moms easing back into workouts after the holidays
Postpartum and nursing moms looking for safe, realistic movement
Moms who want to feel stronger without extreme fitness plans
Anyone tired of New Year’s resolutions that don’t fit real life
A New Year Reminder for Moms
You don’t need to start January 1st.
You don’t need to work out every day.
You don’t need to “fix” your body.
You just need movement that supports the body you mother in.
This New Year’s Eve, let’s trade pressure for purpose and choose strength that actually serves us—now and in the years to come.
Related Episodes in the Holiday Series:
Holiday Ladder Safety for Busy Moms
Calm-Down Bench Christmas Gift Ideas for Emotional Regulation
New Year’s Eve with Little Kids
A Calmer Christmas Morning: Simple Prep for Less Chaos
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
Monday Dec 22, 2025
Monday Dec 22, 2025
Christmas morning doesn’t have to leave you overstimulated, exhausted, and sore before noon. In this final episode before Christmas, I’m sharing simple, mom-tested ways to make your morning feel calmer, cozier, and more joyful—without adding anything to your to-do list.
These are small prep steps that protect your energy, your body, and your presence—so you can actually enjoy the magic you work so hard to create.
Less chaos.
Less aches.
More joy.
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
Monday Dec 15, 2025
Monday Dec 15, 2025
New Year’s looks a little different when you have little kids—and that’s okay 🤍
In this episode, I’m sharing simple, low-stress ways to celebrate New Year’s with young kids without staying up too late, overdoing it, or exhausting yourself in the process.
These ideas are easy to set up, fun for kids, and realistic for parents who are already carrying a lot—physically and mentally.
In this episode, we talk about:
Using last year’s ball drop on YouTube so you can celebrate at a kid-friendly time
An easy balloon drop using a dollar-store tablecloth and balloons
Why packing pajamas for the drive home makes bedtime so much smoother
Bringing sleeping bags or lovies so kids can rest comfortably at a party
Planning simple games every hour to keep excitement spread out and manageable
This episode is a reminder that New Year’s doesn’t have to be loud, late, or complicated to be meaningful. Small tweaks can make celebrations more enjoyable—and a whole lot easier on your body.
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
Monday Dec 08, 2025
Monday Dec 08, 2025
This week on Everyday Ergonomics for Working Moms, we’re diving into one of my favorite parenting tools—our family’s Calm Down Bench. If the holidays bring out big feelings, meltdowns, overstimulation, and sensory overload (in kids and moms), this episode is your new go-to reset plan.
I’m walking you through exactly how our Calm Down Bench works, what to put inside your calm down bin, and how to use it as a co-regulation tool instead of a punishment. These simple, therapist-recommended tools have been game-changers for helping our kids (and honestly, me too) navigate emotional overwhelm, listening issues, and those holiday “kid crazies.”
In this episode, you’ll learn:
• What a Calm Down Bench or Calm Down Corner is
• How to introduce it to your kids without shame or punishment
• What sensory tools, fidgets, and emotional regulation items really help
• How co-regulation supports nervous system calmness
• Why this setup works especially well during holiday chaos
• How this small, doable tweak can bring more peace to your home
Whether your kids struggle with dysregulation, big feelings, transitions, or seasonal overstimulation, the Calm Down Bench is a simple, budget-friendly way to teach emotional skills that last.
Perfect for: busy moms, overwhelmed kids, ADHD families, sensory seekers, neurodivergent needs, and anyone wanting fewer meltdowns and more connection this season.
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
Monday Dec 01, 2025
Monday Dec 01, 2025
In today’s episode of Everyday Ergonomics for Working Moms, Amanda breaks down something festive and surprisingly risky: holiday ladder safety. With over 160,000 ladder injuries each year — and a big spike happening between November and January — this conversation matters more than we think.
Amanda takes OSHA guidelines and translates them into real-life mom language: how to use the 4-to-1 rule, maintain 3 points of contact, avoid over-reaching, and keep your center of mass safely positioned over the ladder. You’ll learn why the right ladder height matters, how to avoid twisting while carrying décor, and why “just one more inch” is actually your sign to climb down and reposition.
You’ll also hear compassionate, realistic advice for decorating with kids in the house, pacing yourself physically, moving safely with loads, and protecting your spine and shoulders through the season.
This episode blends expert ergonomic principles with the real demands of motherhood — because your body deserves to feel supported, strong, and pain-free while you create holiday magic.
Links & Resources:
DM me on fb or Instagram for Gift voucher for personal ergonomic coaching — 90 minutes of customized help via Zoom, delivered in 1–4 sessions with homework and follow-up 🤍
Don’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering: Download the ebook hereFollow 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
Monday Nov 24, 2025
Monday Nov 24, 2025
Let’s make holiday travel easier on the body you mother in. Whether you’re traveling by car, plane, train, or just shuffling between homes — this episode gives you simple, doable ergonomic hacks to reduce tension, improve circulation, and keep your body feeling supported and cared for.
We’ll cover:
Pre-travel stretching + walking for blood flow & inflammation reduction
Compression stockings: when they matter & who should use them
Hydration strategy to prevent stiffness, swelling, and fatigue
Neck support & lumbar adjustments for long sitting
How to support your arms while holding a phone, book, or tablet
Bungee-cord tablet mounting hack for eye-level kid viewing
Snack boxes & activity boxes to reduce dependence on Mom
Backpacks for each child so YOU don’t carry everything
Baby gear travel tips — what to check, what to gate-check, and when to rent
Simon Says To Regulate
If you haven’t listened yet, be sure to check out my episode on helping your kids co-regulate while traveling and through overstimulating environments. It’s the perfect companion to this travel episode — more peace, less stress, more connection.
Gift Coaching This Season:
Want to support a mom you love with real, personalized ergonomic care? You can now purchase gift vouchers for ergonomic coaching sessions — it’s thoughtful, practical, and deeply meaningful 🤍
Links and recommendations mentioned in this episode may be Amazon affiliate links. As an Amazon Associate, I earn from qualifying purchases. This does not increase your price — it simply supports the podcast 🤍
McKenzie Lumbar Roll
Kid neck pillows
Kid snack boxes
Shop Fav Products
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
Monday Nov 17, 2025
Monday Nov 17, 2025
If you’ve ever walked past a mirror and thought, “I would look so much better if I could just sit up straight,” this episode is for you. Today we’re getting real about posture — what it is, what it isn’t, and why simply “sitting up straight” doesn’t solve your rounded shoulders, forward head posture, or that dreaded tech-neck hump.
As moms, our daily routines, workspaces, feeding stations, and even our kitchens train our bodies into rounded shapes. In this episode, I break down the real root cause of posture challenges, including tight front-body muscles, weak back-body endurance, and environments that work against us. You’ll learn practical ways to stretch, strengthen, and set up your home and work routines to support the posture you want, not the one you’ve accidentally trained.
In This Episode, You’ll Learn:
Why correcting your posture never lasts
How your home, office, and daily routines reinforce forward head posture
The truth about tight pecs, rounded shoulders, and postural muscle fatigue
The two-part fix: opening the front body + strengthening the back body
Simple exercises to build posture endurance
Real-life mom examples (nursing, driving, cooking, bath time, office work)
A 5-minute daily routine to start retraining your posture today
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
Work With Me:
If you want personalized support with your posture, workspace, nursery setup, driving posture, or daily routines, ergonomic coaching is for you. We’ll hop on Zoom and problem-solve your real-life pain points together. Book your session through the link in the show notes.
Monday Nov 10, 2025
Monday Nov 10, 2025
Bath time shouldn’t leave your back aching or your shoulders burning. In this episode of Everyday Ergonomics for Working Moms, we’re diving into real-life, mom-tested ways to make bath time safer, easier, and more comfortable—for you and your kids.
Whether you’re bathing a slippery newborn, wrangling a wiggly toddler, or teaching an independent preschooler how to wash themselves, these ergonomic tips will help you move smarter, not harder.
You’ll learn:
🛁 How to set up a comfortable, ergonomic bath space (even if you don’t have a tub)
💧 Safe ways to shower with your baby—including the “bathtime swaddle” and “swaddle bath” methods
🧍♀️ How to protect your back, neck, and shoulders with better posture and body mechanics
👶 Tips for promoting independence and body awareness in your kids (“You Go, I Go” method)
🧴 Simple swaps and tools—like bath kneelers, elbow rests, and rinse wands—that make a big difference
This episode is packed with practical tools to make an everyday routine a little more comfortable, supported, and joyful.
✨ In Case You Missed It:
We just celebrated one year of podcasting! 🎉 Thank you for being part of this incredible community of moms learning to feel better in the body we mother in.
And in other exciting news, I was recently a guest on the Mom2Mom Mentoring Podcast with Misty Hughes. It’s a beautiful conversation about my motherhood journey and how Everyday Ergonomics for Working Moms came to life. You can listen to that episode
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
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
Monday Nov 03, 2025
Monday Nov 03, 2025
We’re celebrating one full year of Everyday Ergonomics for Working Moms! 🤍
In this special anniversary episode, I’m reflecting on how this podcast began, the surprises along the way, and the small ergonomic tweaks that have made big differences for moms everywhere.
Over the past year, we’ve talked about posture, pain relief, breastfeeding ergonomics, tech neck, toddler lifting, and so much more. These episodes have reached moms across the U.S., U.K., New Zealand, the Netherlands, and Canada—and I’m so grateful for every single listener who’s tuned in while folding laundry, driving to work, or nursing at 2 a.m.
In This Episode, You’ll Hear:
✨ How Everyday Ergonomics for Working Moms started and who it’s for
💡 The unexpected ways the podcast grew—like the Feeding Foundations collaboration with Gratitude & Grace Lactation
📊 Fun listener stats and top countries tuning in
🎧 The Top 3 Episodes moms loved most:
1️⃣Episode 3: Pick Up Your Toddler Without Back Pain — hinge from your hips and use your legs
2️⃣ Episode 2: Fix Tech Neck on the Go — quick resets for your shoulders and spine
3️⃣ Episode 14: Mommy Wrist Relief — positioning tips that save your wrists
🪑My favorite frameworks: SEAT Check, Lift Like a Mom, Where Heart Meets REST, and The 4 E’s—and where to find them in past episodes.
🧠 Reflections on how small hinges truly swing big doors
💪 What’s coming next in Year Two—more resources, deeper support, and expert guests on pelvic floor health, epidural questions answered, and childhood motor development
Special Thank You to Our Guests 🤍
A huge thank-you to the incredible experts who joined me this year:
Dr. Arryn Gamble, PT, DPT, NCS, MSCS — for sharing insight on headache causes and management
Krista Cassel, IBCLC — for helping moms navigate feeding foundations with confidence
Join the Celebration
🎉 Share your favorite episode or ergonomic “aha” moment with me on Instagram
@dr.amada_ergocoach
☕ Leave a review and tell me how Everyday Ergonomics has helped you move through motherhood with less pain and more ease.
Here’s to another year of comfort, confidence, and care—for your day job, your mom job, and everything in between. 🤍
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
Monday Oct 27, 2025
Monday Oct 27, 2025
Halloween doesn’t have to mean chaos, sugar crashes, and overtired kids! In this episode of Everyday Ergonomics for Working Moms, Amanda shares her favorite Halloween hacks for moms to make the night fun, calm, and easy.
You’ll hear practical trick-or-treating tips, easy Halloween meal ideas, and bedtime routines that help your kids wind down — so you can enjoy the night, too.
✨ What You’ll Learn:
Healthy Halloween dinner ideas kids actually eat before candy (like mummy taco ring and monster spaghetti!)
Trick-or-treating tips for toddlers and babies — including costume hacks that work with baby carriers
Transport tricks (wagons, scooters, golf carts) that make Halloween easier on everyone
Candy and bedtime transitions that reduce meltdowns — including Amanda’s magical glow bath wind-down
Pumpkin carving alternatives for families with young kids
Trick-or-treat at home ideas for toddlers or cozy nights in
Perfect for busy or working moms who want to create memories and protect their sanity.
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