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
Monday Jan 20, 2025
Monday Jan 20, 2025
SIT UP! Fix your posture! Have you heard this before? If you have you might have looked into solutions and come across posture correctors and braces ranging $30-$200. They’re uncomfortable and pricey and are they worth it? I don’t recommend them. In this episode I am teaching you how to fix your posture without bracing. Meaning, we are fixing your posture for good.
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
Exercises mentioned in the episode:
-chin tuck
-cat cow
-shoulder rolls backwards
-slouch over correct
-pec doorway stretch
-open books
-Rows, bent rows, upright rows, cable pull
-chest flies
-lat pull down
-pull up or pull up machine
Monday Jan 20, 2025
Monday Jan 20, 2025
SIT UP! Fix your posture! Have you heard this before? If you have you might have looked into solutions and come across posture correctors and braces ranging $30-$200. They’re uncomfortable and pricey and are they worth it? I don’t recommend them. In this episode I am teaching you how to fix your posture without bracing. Meaning, we are fixing your posture for good.
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
Exercises mentioned in the episode:
-chin tuck
-cat cow
-shoulder rolls backwards
-slouch over correct
-pec doorway stretch
-open books
-Rows, bent rows, upright rows, cable pull
-chest flies
-lat pull down
-pull up or pull up machine
Monday Jan 13, 2025
Monday Jan 13, 2025
Headaches… we’ve all had them. This episode has all you need to know to determine what type of headaches you have, how to manage them and more. I brought in Dr. Arryn Gamble, PT, DPT, NCS, MSCS to talk all things headaches.
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Dr. Arryn Gamble Instagram @arryng_neuropt
Sunday Jan 05, 2025
Sunday Jan 05, 2025
It’s that time of year! New Years Resolutions and goal setting season is in full swing and so many of you have probably set goals in health and fitness. I am fully supportive of improving your health this year but I want to point out some things all moms need to know when they are trying to “get in shape.”
Here is the fitness episode 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
Links from the episode:
Planner
Yoga with Adriene
Sweat App
Barre Definition
We Rise
Moves App
Monday Dec 30, 2024
Monday Dec 30, 2024
We shop around for the best car for our unique needs, the best pillow for our sleeping preferences and the best workout programs for our goals but when it comes to healthcare providers we don’t. Often times people are told who to go to by their insurance for primary care providers. Not every provider is the same, you need to find the healthcare provider who matches your goals for your health.
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
Monday Dec 23, 2024
Monday Dec 23, 2024
Sitting is the new smoking…. We have all heard about the negative side effects of stagnant sitting, BUT is standing for work really the solution? Standing desks have been a major workforce trend. If you have jumped on this trend you may be feeling the discomfort that standing all day can cause.
In this episode I am giving all the tips to make a standing work station work 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
Monday Dec 16, 2024
Monday Dec 16, 2024
How many times have you passed out nursing your baby only to wake up with a major pain in the neck? Do you have pain between your shoulder blades ever since you brought this bundle of joy into the world? Do you wait anxiously for your sweet baby to finish feeding because you just want to get comfy?
In this episode I am giving all the tips to how to set up a nursing station to support your body! It’s about time someone looked after mom’s body while breastfeeding. After all, you only spend like 4 hours a day feeding your baby…. Let’s look at supporting you head to toe so you can meet those breastfeeding goals.
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
Products mentioned in this episode:
breast feeding pillow- boppy
The McKenzie Lumbar Roll
Monday Dec 09, 2024
Monday Dec 09, 2024
Do fall leaves leave you sore for days? This chore can be so irritating but today I am sharing 5 ways to take care of yourself while tidying up the leaves
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 on Calendly here
Monday Dec 02, 2024
Monday Dec 02, 2024
Does your back get stiff and painful throughout the day? Do you notice an increase in pain with washing the dishes, doing laundry or working? You are not alone! At least 90% of Americans experience low back pain and many of them respond well to this exercise.
In this episode I am telling you how to decrease back pain with one simple exercise. If you want to put that pain behind you and move on with your day this episode is 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
Monday Nov 25, 2024
Monday Nov 25, 2024
Have you been told you need surgery? Were you given other options? Are you looking for a magic fix so think surgery is the solution? Have you had surgery and regretted it?
In this podcast I am telling you how to make an informed decision about surgery. You need to know these secrets about surgery and the questions to ask before making your choice.
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
Reference
Wilson, A., Ronnekleiv‐Kelly, S. M., & Pawlik, T. M. (2017). Regret in surgical decision making: A systematic review of patient and physician perspectives. World Journal of Surgery, 41(6), 1454–1465. https://doi.org/10.1007/s00268-017-3895-9