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

45. From Painful Drives to Comfortable Commutes: Carolyn’s Success Story

✨ 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 
 

44. Stretch It Out: A Quick Reset for Nursing & Everyday Mom Life

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 
 

43. My Breastfeeding Journey: 3 kids, 3 Different Stories

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 
 
 

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