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 Sep 29, 2025
Monday Sep 29, 2025
Motherhood is beautiful—and exhausting. Between work, kids, and everything in between, it’s easy to feel like your brain and body are stretched to the max. In this episode of Everyday Ergonomics for Working Moms, I’m sharing the real-life hacks that are saving my mental, physical, and emotional health as a mom of three.
These aren’t Pinterest-perfect systems or complicated planners. They’re simple, doable tweaks that help me move through my days with less stress and more ease.
Here’s what you’ll hear in today’s episode:
How I use AI tools like ChatGPT to meal plan and lighten my decision-making load
Why buying all the same socks, water bottles, and bento boxes makes family life easier
The power of routine stacks and weekly planning to cut down on mental clutter
How kid-specific laundry days and sports go bags streamline our household flow
The small systems that free up time, energy, and headspace so I can show up as a thriving mom
✨ The best part? These hacks aren’t about perfection. They’re about finding little ways to support your body, your mind, and your joy in the middle of everyday life.
If you’ve been craving practical ideas you can actually use, this episode will give you a handful to try right away.
👉 After you listen, I’d love to hear: What’s one hack that makes your motherhood easier? Share it with me on Instagram or inside our Facebook community so we can keep learning from each other.
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
Free Download for Breastfeeding Support: Feeding Foundations EBook
Monday Sep 22, 2025
Monday Sep 22, 2025
Why does wrist pain so often travel with trap tension, or why does neck stiffness show up after weeks of baby holding? It’s not random—it’s your body compensating.
In this episode, we’ll explore the Mom Pain Connection: the most common compensation patterns and pain clusters I see in moms. From weak postural muscles to poor lifting mechanics, our bodies are brilliant at making things happen—even if it means overusing the wrong muscles.
You’ll learn:
The top mom pain clusters: wrist + thumb, elbow, shoulder blade, traps, and neck
How weak core and postural muscles set moms up for compensations
Why nursing, lifting kids, carrying bags, cooking, and laundry often flare multiple areas at once
Two easy tweaks you can use daily to break the cycle
Strengthening tips to fix the underlying weak links
🤍 Let’s move past just surviving the pain and start building strength and strategies that support your body—for your day job and your mom job.
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
Free Download for Breastfeeding Support: Feeding Foundations EBook
Monday Sep 15, 2025
Monday Sep 15, 2025
Back pain is one of the most common struggles—affecting 60–80% of adults—and moms are no exception. In fact, up to 70% of women experience back pain during pregnancy, and many still feel it months after giving birth. But here’s the truth: your back is not fragile.
In this episode of Everyday Ergonomics for Working Moms, Amanda breaks down the myths about low back pain, why painkillers and rest aren’t the long-term answer, and how the best care combines hands-on therapy, smart ergonomics, and progressive strengthening.
You’ll learn:
Why most back pain is nonspecific and not caused by structural damage
How sedentary habits make pain worse (and what to do instead)
Simple ergonomic tips for moms—like choosing the right chair for feeding and using lumbar support
The role of exercise in building a resilient back that can handle daily “mom jobs”
What real “core strength” means (hint: it’s more than just abs)
Whether you’re carrying a car seat, hunched over breastfeeding, or just trying to keep up with family life, this episode will help you reframe back pain, find relief, and keep moving.
Because your back isn’t broken, fragile, or weak—it’s strong, adaptable, and capable of healing with the right approach.
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
Free Download for Breastfeeding Support: Feeding Foundations EBook
Monday Sep 08, 2025
Monday Sep 08, 2025
Does driving leave your hips and low back feeling tight, stiff, or achy? You’re not alone. Car seats aren’t built with moms in mind — they’re built to fit “average” bodies, and most of us end up slouching, straining, or overreaching just to get from point A to point B.
In this episode, I’m sharing a quick and easy system you can use every single time you get in the car to set yourself up for a more comfortable ride. I call it the SEAT Check, and it only takes 30 seconds before you hit the road.
You’ll learn how to:
✅ Position your hips so they don’t ache after long drives
✅ Support your low back without expensive gadgets
✅ Find the right distance from the steering wheel to avoid strain
✅ Build a habit you’ll actually remember every ride
If you’ve been following along since last week’s client spotlight on car posture for neck and shoulder pain, this episode gives you the next piece of the puzzle for full-body driving comfort.
🎧 Press play, and let’s make your next drive a whole lot easier on your body.
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
Monday Sep 01, 2025
Monday Sep 01, 2025
✨ Show Notes:
Long drives and road trips don’t have to leave you stiff, achy, and miserable. In today’s episode, I’m joined by my client Carolyn, who shares her journey of turning hours on the road from a painful necessity into a comfortable routine.
Carolyn was driving 1–4 hours at a time and constantly battling neck and back pain—until we worked together to adjust her car ergonomics. With a few simple tweaks and posture strategies, she went from dreading drives to enjoying them pain-free.
We talk through:
The aches and challenges Carolyn was facing on the road
How small ergonomic adjustments made a big difference
Practical takeaways you can use today for your own car setup
The surprising ripple effects of feeling better behind the wheel
If you’ve ever finished a drive with sore shoulders, a stiff neck, or an aching back, Carolyn’s story will give you both hope and helpful tools to change that.
🤍 Tune in and learn how to drive with more ease, less pain, and a lot more comfort
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
Monday Aug 25, 2025
Monday Aug 25, 2025
Motherhood is demanding, and our bodies feel it—especially our shoulders, neck, and back from nursing, carrying, or even hours at a computer. In this final episode of our National Breastfeeding Month series, I’m sharing a quick, practical stretch break you can do anytime, anywhere to ease tension and bring a little relief.
This episode is designed with moms of infants in mind, but it works beautifully for toddler moms, working moms, and anyone who needs a reset from daily physical strain. Take a few minutes for yourself today—you deserve it.
In this episode, you’ll learn:
Simple stretches to release common “mom tension” spots
How to reset your body in just a few minutes
Why even short breaks can improve posture, energy, and comfort
📣 CTA: Don’t forget—join the Motherhood in Gratitude and Grace Facebook community so you don’t miss the upcoming LIVE Q&A with Krista Cassell of Gratitude and Grace Lactation. We’ll be answering all your questions about ergonomics for moms, from feeding to working to everyday life. Details are coming soon on socials and in the next podcast episode!
Until next time catch up with us in
The Everyday Ergonomics For Working Moms facebook Community!
Motherhood with Gratitude and Grace Facebook Group
Interested in one-on-one ergonomic coaching? Book a call here
Looking for Lactation Courses, Consultations or Support Packages? Check out the website
Follow on Instagram
@dr.amada_ergocoach
@gratitude_and_grace_lactation
Here
Monday Aug 18, 2025
Monday Aug 18, 2025
This week, I’m pulling back the curtain and sharing something close to my heart—my own breastfeeding journey with each of my three kids. From the challenges to the unexpected lessons, every experience was different, and each one shaped the way I support other moms today.
I want to normalize these conversations, because whether you nursed for three days, three months, or three years, your story matters. No two journeys look the same, and that’s okay. You’ll hear my takeaways from each season of feeding and how they’ve taught me to meet moms exactly where they are—with compassion, honesty, and encouragement.
So grab your coffee, your pump, or your baby snuggles, and let’s talk like real moms do. Because I see you, mama—I am you.
🤍 Resources & Links:
Join the Everyday Ergonomics for Working Moms Facebook Community for support and resources
Download Feeding Foundations
Here
Share this episode with a friend who needs a little reminder that she’s not alone in her journey
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
Monday Aug 11, 2025
Monday Aug 11, 2025
In this special interview, I’m joined by my Feeding Foundations co-author and lactation consultant, Krista Cassel, to dive deep into the essentials every breastfeeding mom should know.
Krista walks us through her HEART Method for latch success, breaking down each step in a way that’s simple, supportive, and actually doable in real life. We talk about the nuances of getting a good latch, what to watch for, and how small tweaks can make a big difference for comfort and milk transfer.
Whether you’re a new mom just starting your breastfeeding journey or looking to troubleshoot common challenges, this conversation is full of insights to help you feed your baby with more ease and less stress.
🤍 Listen in, and let’s make your feeding experience feel better for both you and your little one.
More about our guest:
Krista is a Pediatric Nurse Practitioner and International Board Certified Lactation Consultant with a Doctorate in Nursing Practice from the University of Kentucky, a wife and mom of three. She is the owner and founder of Gratitude and Grace Lactation, a compassionate virtual practice supporting families through the beautiful—and sometimes challenging—journey of breastfeeding. Krista’s mission is to educate, empower, and uplift families with expert care rooted in gratitude, grace, and encouragement. Whether you’re preparing to breastfeed, facing unexpected challenges, or simply need someone to walk beside you—she’s here, with gratitude and grace, every step of the way.
Hope this episode is enlightening and helps you find joy and reduce pain.
Download your copy of Feeding Foundations:
Here
Until next time catch up with us in
The Everyday Ergonomics For Working Moms facebook Community!
Motherhood with Gratitude and Grace Facebook Group
Interested in one-on-one ergonomic coaching? Book a call here
Looking for Lactation Courses, Consultations or Support Packages? Check out the website
Follow on Instagram
@dr.amada_ergocoach
@gratitude_and_grace_lactation
Friday Aug 08, 2025
Friday Aug 08, 2025
Breastfeeding shouldn’t hurt—and it definitely shouldn’t leave you with sore shoulders, aching wrists, or a stiff back. In this Milk Minute bonus episode, we’re walking you step-by-step through our brand-new Feeding Foundations Guide, created to help you and your baby feed in total comfort—anytime, anywhere.
We’ll teach you our WHERE Heart Meets REST acronym—a simple, memorable tool to get you and your baby into the best breastfeeding position every time. You’ll also learn the 4 best nursing positions for newborns and older babies, our 6-step guide to the perfect latch, and practical tips for positioning yourself in any setting:
Sitting with support (like a couch, bed, or chair)
Sitting without support (like on the edge of a bed or bench)
Standing while nursing (yes, it’s possible and comfortable!)
Lying down to breastfeed (perfect for night feeds or recovery)
Sitting on the floor (for those toddler-playroom moments)
Whether you’re a first-time mom or a seasoned breastfeeder looking for pain-free feeding solutions, you’ll discover how to:
Prevent and relieve common nursing aches and pains
Support your wrists, shoulders, and back during feeding
Help your baby latch deeply and effectively
Adapt breastfeeding positions to your space and situation
Feel more confident and relaxed during every feed
This episode is a must-listen for breastfeeding moms, pumping moms, lactation consultants, and birth professionals who want clear, expert-backed strategies for comfortable, successful feeding.
✨ Get your free copy of the Feeding Foundations Guide inside our Facebook community! This resource is your quick-reference blueprint for positioning, latch, and mom’s comfort—so you can feed your baby without the pain and frustration.
🎧 Press play now and learn how to make breastfeeding more comfortable, more effective, and more joyful—for both you and your baby.
Hope this episode and guide are enlightening and help you find joy and reduce pain.
Until next time catch up with us in
The Everyday Ergonomics For Working Moms facebook Community!
Motherhood with Gratitude and Grace Facebook Group
Interested in one-on-one ergonomic coaching? Book a call here
Looking for Lactation Courses, Consultations or Support Packages? Check out the website
Follow on Instagram
@dr.amada_ergocoach
@gratitude_and_grace_lactation
Monday Aug 04, 2025
Monday Aug 04, 2025
If you’ve ever rushed into a feed without thinking about your own body, you’re not alone—and you’re probably feeling it in your neck, shoulders, or back. What if there was a simple way to pause and set yourself up for less pain and more ease… in under a minute?
In today’s episode, I’m breaking down the REST acronym—a simple tool you can use to prepare your body before each nursing or pumping session. It’s a small shift that can make a huge difference in how your body feels.
This quick mindset and movement check is part of something bigger I’ve been working on behind the scenes—and you’re going to want to be the first to know when it drops 👀
🍼 Inside this episode, you’ll learn:
How to set up your body (not just the baby) before feeding
The 4-step REST method you can use anywhere, anytime
Why rushing into a feed might be costing you comfort
Hope this episode is enlightening and helps you find joy and reduce pain.
✨ Want early access to the new resource I’ve been teasing?
Join the free Facebook group: Everyday Ergonomics for Working Moms for first access and behind-the-scenes updates!👉 facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Follow on Instagram @dr.amada_ergocoach