Everyday Ergonomics for Working Moms | Stop pain, fix biomechanics, improve function

42. The HEART Method: All Things Latch, Breastfeeding and More with Lactation Consultant Krista Cassel

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
 
 

Feeding Foundations: A Complete Guide to Comfortable, Connected Breastfeeding for Mom and Baby

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
 

41. The REST Method: What Every Mom Needs Before Feeding Baby

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 
 
 

The Milk Minute: (REPLAY episode 8) How to Set Up Your Nursing Station to Reduce Neck Pain and More

August 1 | Breastfeeding Month Kickoff: Milk Minute Replay
Have you ever nodded off mid-feed, only to wake up with your neck locked, shoulders screaming, or your back completely shot? You’re not alone—and no, it doesn’t have to be that way.
 
In honor of National Breastfeeding Month, we’re replaying one of your favorite episodes: how to create a nursing station that actually supports your body from head to toe. Because when you’re feeding your baby for hours every day, your comfort matters too.
 
Whether you’re nursing, pumping, combo feeding, or somewhere in between—this episode is packed with practical, mom-tested tips to help reduce pain and boost ease.
 
🍼 In this episode, you’ll learn:
 
How to set up your space to protect your neck, back, and shoulders
Why the right support under baby can save your wrists
Simple, affordable tools to make feeding more comfortable (even in the middle of the night)
 
✨ Mentioned in this episode:
 
Breastfeeding pillow: Boppy
McKenzie Lumbar Roll (for low back support)
 
📅 Stay tuned all month for exclusive Milk Minute tips and first access to a brand-new resource built just for you.
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 
 

40. The Other Side of the Bed: Ergonomic Tips for Hospital Stays as the Support Person

We talk a lot about the patient. But what about the person sitting beside them?
 
Whether you’re the spouse pulling an all-nighter in the labor and delivery room, a NICU mama warrior watching over your tiny fighter, or a parent supporting your child through tubes, tonsils, or chronic illness—your body is in it, too.
 
Hospital furniture wasn’t built for comfort, but that doesn’t mean you have to suffer.
 
In this episode, I’m sharing real-life ergonomic tips to help support people sit, sleep, and show up—without wrecking their bodies in the process. You’ll learn how to protect your back, neck, and joints while doing some of the most important work of all: being there for the people you love.
 
I hope you never spend too long in a hospital, but if you do, I want you to feel just as supported as the ones you’re supporting.
 
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 
 

39. The Two Muscle Groups Moms Should Train (That Aren’t Abs)

You’ve probably been told that core strength is everything for moms—but what if the real game-changers aren’t your abs?
 
In this episode of Everyday Ergonomics for Working Moms, we’re talking about two of the most overlooked (yet essential) muscle groups moms need to train: your shoulders and your back.
 
➡️ If you’ve ever:
 
Felt that tight, aching trap pain from carrying kids all day
Noticed your posture collapsing by 3pm
Worried that lifting more might “hurt” your back…this episode is for you.
 
 
You’ll learn:
 
Why most moms overuse their traps and how to fix it
How a strong upper back supports better posture, less pain, and better energy
Why your spine is meant to be loaded and how to do it safely
Simple training tips you can start using today—even with a busy mom schedule
 
 
It’s time to stop tiptoeing around your strength and start training for the life you’re already lifting.
 
 
 
🎧 Listen now and share this episode with a fellow mom who’s tired of living in survival mode. Let’s build strength where it matters most.
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 
 

38. Simon Says to Regulate: Playful Movement for Calmer Kids and Happier Moms

 
Tired of chasing your kid around just to keep them regulated? In this episode, I’m sharing how a simple twist on Simon Says can help kids stay calm and connected—without burning you out.
 
You’ll learn why movements like jumping, balancing, and going upside down support emotional regulation, and how to use them in a game that’s fun, effective, and easier on your body.
 
📥 Grab the free printable: https://www.canva.com/design/DAGtD-eV9Mc/frUeQyJl4MXNgweEN9UHcA/edit
📲 DM me on Instagram to get my favorite therapist + educator accounts: @dr.amanda_ergocoach
 
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 
 

37. Mom Hacks for Grocery Shopping: Tips to Save Time and Save Your Back

Grocery shopping shouldn’t leave you with an aching back, sore shoulders, or total burnout—and yet, for many moms, it absolutely does. Whether you’ve got a toddler in tow, a baby in a carrier, or big kids asking for every snack on the shelf, today’s episode is packed with simple, real-life strategies to make your grocery run easier on your body and your brain.
Inside, I’m sharing my favorite ergonomic tips, energy-savers, and mom-life hacks to help you shop smarter—not harder. From where to park to how to lift, and even how to organize your grocery list, we’re covering it all.
In this episode, you’ll learn:
Why baby-wearing beats lugging the car seat
How to transfer your kids into the cart without extra lifting
A cart hack that adds more space for groceries
Smart lifting mechanics for heavy items
How grocery pickup can still save the day (even if you like shopping)
Why the way you load your cart and bags matters for your body
These tips are here to help you feel better after a grocery run—not worse.
 
 
 
✨ Ready for more support?
If grocery trips, meal prep, and daily tasks are taking a toll on your body, you don’t have to push through the pain. Book a one-on-one ergonomic coaching session with me and get personalized strategies tailored to your real mom life. Click here to book!
 
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 
 

36. Upper Trap SOS: Everyday Fixes for That Nagging Neck and Shoulder Tension

If you’ve ever been told “you carry your stress in your shoulders,” you’re not alone. The upper trapezius (aka the “upper trap”) is one of the most overworked muscles in motherhood — from carrying kids to working at a computer to hauling groceries, it’s doing way more than it’s meant to.
 
In this episode, we break down:
 
What the upper trap is really responsible for
Why massage, dry needling, or a Theragun might give temporary relief — but not fix the root problem
The most common daily movements that overload the traps (and what to do instead)
Simple cues to support your body: soft shoulders, elbows close, core engaged
 
 
Whether you’re pushing a stroller, feeding your baby, or hunched over your laptop — this episode will help you tune in and tweak your posture so you’re not stuck with chronic tension.
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 
 

35. The Bottle-Feeding Advice No One’s Giving You: Comfort Tips For Bottle-Feeding Caregivers

Bottle feeding isn’t just about the baby — it’s about you, too. In this eye-opening episode, we flip the script on the usual bottle-feeding talk to focus on your physical comfort and long-term well-being. Whether you’re exclusively bottle feeding or just doing a few feeds a day, this episode is packed with ergonomic tips and body-saving strategies that no one’s telling you — but every caregiver needs to hear.
Say goodbye to sore wrists, aching backs, and stiff necks. It’s time to make feeding more sustainable, comfortable, and supported for the person holding the bottle.
In This Episode, You’ll Learn: 🍼 Why caregiver comfort during bottle feeding matters (and is so often overlooked) 💪 The most common overuse injuries in bottle-feeding parents — and how to prevent them 🛋️ How to set up an ergonomic feeding routine that works with your body, not against it 📏 Pro tips like:
Supporting your back and bringing baby to you
Keeping your neck neutral and shoulders relaxed
Avoiding wrist strain (hello, carpal tunnel!)
Using pillows, switching sides, and creating a go-to feeding setup 💡 Plus: The “hair tie trick” to balance sides and help with baby’s torticollis
 
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