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
Monday Jan 19, 2026
Monday Jan 19, 2026
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
Monday Jan 12, 2026
Monday Jan 12, 2026
Pumping shouldn’t feel like rowing upstream—but for many moms, it does. In today’s episode, we’re diving into practical, easy-to-implement strategies to make pumping more comfortable, efficient, and pain-free.
You’ll learn:
How upright posture improves milk flow and prevents strain
The simple towel-roll trick to support your low back while sitting in a chair
How to sit back instead of leaning forward to reduce neck, shoulder, and upper-back tension
Tips for choosing the right flange size and why it matters for milk supply
Pros and cons of wearable pumps and how they can affect output
Whether you’re at home, at work, or on the go, these small ergonomic tweaks can make a huge difference—saving time, reducing pain, and helping you get the most out of every session.
Grab a chair, a towel, and your pump, and let’s make pumping a little easier and a lot more comfortable 🤍
Hope this episode is enlightening and helps you find joy and reduce pain.
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.amada_ergocoach
Here
Free Download for Breastfeeding Support: Feeding Foundations EBook
Monday Jan 05, 2026
Monday Jan 05, 2026
When everything feels urgent, moms rush — and rushing leads to stress, frustration, burnout, and breakdowns in both emotional and physical form.
In this New Year episode, Amanda shares why clear priorities are essential for moms and how intentional planning supports better movement, calmer nervous systems, and stronger family connection. This episode isn’t about rigid schedules or unrealistic goals — it’s about creating direction so your life stops feeling constantly urgent.
You’ll learn how Amanda plans her year, month, week, and day to protect her peace, make time for workouts, and support her body in the life she lives. She also walks through her annual life inventory, choosing a word of the year, and how regular check-ins help moms care for themselves while caring for everyone else.
This episode is perfect for moms who want less chaos, more clarity, and a calmer, more confident start to the year.
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 29, 2025
Monday Dec 29, 2025
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.