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
Friday Aug 01, 2025
Friday Aug 01, 2025
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
Monday Jul 28, 2025
Monday Jul 28, 2025
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
Monday Jul 21, 2025
Monday Jul 21, 2025
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
Monday Jul 14, 2025
Monday Jul 14, 2025
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
Monday Jul 07, 2025
Monday Jul 07, 2025
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
Monday Jun 30, 2025
Monday Jun 30, 2025
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
Monday Jun 23, 2025
Monday Jun 23, 2025
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
Monday Jun 16, 2025
Monday Jun 16, 2025
Do you have pain when you sit? Whether you’re working at a desk, nursing on the couch, commuting, or just trying to relax—chronic back pain doesn’t have to be part of your mom life. In this episode, I’m sharing simple and practical ways to tweak how and where you sit so you can feel more comfortable (without needing a fancy chair or a total setup overhaul). You’ll learn how to adjust your seat, support your natural curves, and keep your feet grounded for less pain and more ease. These are everyday ergonomic tips you can use in the car, at your desk, or in your living room.
Let’s get you sitting pretty—and pain-free.
🎧 What you’ll learn in this episode:
Why your hips should be higher than your knees when sitting
How pelvic tilt affects your spine and nerve tension
My favorite tools to support your natural low back curve (spoiler: pool noodles!)
How foot placement impacts your posture
Easy fixes for your car, couch, or office chair
📣 Call to Action:
Send this episode to a mom friend who’s always saying her back hurts after a long day—because we shouldn’t have to choose between comfort and getting things done.
🤍 Need ergonomic support in your everyday mom life? Subscribe, leave a review, and join us each week for more tips to help you feel better in the life you’re already living.
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
Follow on Instagram
Monday Jun 09, 2025
Monday Jun 09, 2025
Today we’re building on last week’s “Lift Like a Mom” episode with another simple tip: push, don’t pull—whenever you can.
We’ll cover:
Why pushing gives your body a mechanical advantage
How pulling increases your risk for strain and injury
A real-life example: stroller vs. wagon
What to do when pulling is unavoidable—and how to do it safely
So the next time you’re moving something heavy, remember: Push it, push it good (with good form, of course 🤍).
Mentioned:
Episode 32 – Lift Like a Mom (M-O-M method: Move Close, Orient, Maintain Neutral Spine)
💬 If you’re loving the podcast, tap those stars and leave a review—it helps other moms find us and feel supported, too!
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
Want more from Everyday Ergonomics for Working Moms? Follow on Instagram @dr.amanda_ergocoach
Monday Jun 02, 2025
Monday Jun 02, 2025
Do you lift your toddler more times a day than you can count — and feel it in your lower back by bedtime?
In this episode, we’re talking about how to prevent back pain while lifting kids, car seats, laundry baskets, and toy bins — basically, everything moms carry on a daily basis. If you’ve ever wished someone would just teach you how to lift properly for mom life, you’re in the right place.
You’ll learn:
The real reason moms get back injuries (hint: it’s not just bad posture)
How stress, fatigue, and repetitive movements increase your risk for pain
Smart, safe lifting techniques for everyday mom tasks
My easy-to-remember MOM Method for lifting:
M – Move Close
O – Orient Yourself
M – Maintain Neutral Spine
Whether you’re hauling a car seat, scooping up your toddler, or cleaning up the playroom for the 12th time today — this episode gives you practical ergonomic strategies to lift safely and feel stronger in your everyday routine.
Because an injury makes it really hard to keep up with your tiny bosses — and you deserve to feel good while doing the heavy lifting of motherhood.
🎉 Special Announcement:We hit 1,000 downloads!Congrats to Joni Morcom, winner of a free ergonomic coaching call!Didn’t win? You can still book a free 10-minute consult with me to see if ergonomic coaching is a good fit for your body and your season of life.👉 book it here
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
Want more from Everyday Ergonomics for Working Moms? Follow on Instagram @dr.amanda_ergocoach
Keywords to Help You Find This Episode:lifting kids back pain, ergonomic tips for moms, how to lift toddler without injury, car seat back pain, postpartum lifting safety, lifting mechanics for moms, safe lifting techniques, back pain postpartum, working mom ergonomics, everyday mom movement
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