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

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

34. Sitting Pretty (and Pain-Free): Simple Tips for Less Back Pain

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 
 

33. Push It, Push It Good: The Body Mechanics You Didn’t Know You Needed

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
 

32. From Toy Bins to Car Seats: Lift Smarter, Not Harder

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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Greatest Hits Series: The 4 E’s of Office Ergonomics| Quick Tips to Make Your Workspace Work for You

🎧 Replay: The 4 E’s of Office Ergonomics | Quick Tips to Make Your Workspace Work for You
Episode 4 (Replay Day 5 of our Top 5 Countdown to 1K!)
If you spend hours on your laptop or desktop—whether you're working from home, running your business, or squeezing in admin during nap time—your workspace matters more than you think.
In this fan-favorite episode, we’re revisiting the essential tips that help you create an ergonomic setup anywhere, anytime. You’ll learn the 4 E’s of Office Ergonomics, my signature system for making your workspace actually work for you (not against you):
✨ Eyeline Level✨ Elbows Relaxed✨ Elevated Hips✨ Even Feet
These simple adjustments can ease neck pain, back tension, and arm fatigue—so you can show up fully at work and at home without your body paying the price.
💬 What You’ll Learn:
How to quickly audit your setup using the 4 E’s
Easy swaps to improve posture whether you’re at a desk, kitchen table, or couch
Why small changes can make a big impact on long-term comfort
🎉 Celebrating 1K Downloads!
This episode is part of our Top 5 Countdown to 1K Downloads—a huge thank-you to you for tuning in, sharing, and showing up for your own health. Let’s keep growing together!
📅 Original Air Date: November 18, 2024🔗 Listen now: Apple Podcasts
Ready to optimize your space and feel better while doing all the things? Hit play now and tag me if you're upgrading your setup today!

Greatest Hits Series: Improve Your Posture From The Car |3Tips to Reverse Tech Neck

Originally aired: November 4, 2024Replay date: May 30, 2025
Part of the “Greatest Hits (So Far): Top 5 on the Road to 1K” series
In This Episode:Do you suffer from tech neck, forward head posture, or the dreaded “mom hump”? You're not alone—and you don’t need a full workout or fancy setup to start reversing it.
In this highly practical episode, Amanda shares:
The 3 simple things you can do from your car to improve posture
How to use everyday moments (like your commute!) to retrain your spine
Why tech neck is so common for busy moms—and what to do about it
Easy, repeatable ways to support your neck, upper back, and confidence
Why It Made the Top 5:This episode resonated big because it offered real solutions in real life moments. Listeners loved the simplicity and the immediate posture boost—no gym or gear required.
🎉 As part of our journey to 1,000 downloads, we’re spotlighting this early gem that helped so many mamas sit taller, feel better, and move smarter.

Greatest Hits Series: Typing, Toddlers & Tennis Elbow

Originally aired: May 12, 2025Replay date: May 29, 2025Part of the "Greatest Hits (So Far): Top 5 on the Road to 1K" series
In This Episode:If your elbows hurt after a day of typing, lifting your toddler, or carrying groceries like a pro—you might be dealing with tennis elbow. And nope, you don’t need to play tennis to earn that title.
In this popular episode, I break down:
What lateral epicondylitis is (and what it isn’t)
Why it happens to busy moms like us
The best ergonomic tips for typing, lifting, and everyday arm-saving strategies
What to do if the pain is already there
Why It Made the Top 5:This episode resonated because it speaks to the everyday pain so many of us silently push through. But you don’t have to. These practical, realistic tips can change how you move and feel—starting today.
🎧 Ready to feel better from your elbows down?Hit play and take the first step toward smarter movement and less pain.
✨ Bonus: Want help tailoring your setup and daily routines?Book a personalized coaching call with Amanda—because working moms shouldn’t be working through pain. (Psst… the first 10 minutes are free!)

Greatest Hits Series: Top 2 Exercises for an Easier Pregnancy, Delivery & Postpartum

Ep. 19 (Re-air): The Top 2 Exercises for an Easier Pregnancy, Delivery, and PostpartumPart of the “Greatest Hits (So Far): Top 5 on the Road to 1K” series
Original Air Date: March 3, 2025Replay Date: [Insert current date here]
In This Episode:Exercise during pregnancy isn’t just safe—it’s powerful. In this popular episode, Amanda breaks down:
The top two exercises that prep your body for a smoother delivery and easier postpartum recovery
How to protect your core and pelvic floor
Key movement principles every expecting mom should know
Why exercise is essential before, during, and after baby
Whether you're a first-time mom or on baby number three, these exercises are simple, intentional, and incredibly effective.
Why This Episode Made the Top 5:This one struck a chord because it’s practical, evidence-based, and empowering. So many mamas wrote in saying, “I wish I knew this sooner.” Now’s your chance to revisit—or discover—it for the first time.
Thanks for 1K!We’re replaying our most downloaded episodes as a thank-you for helping us hit a major milestone: 1,000 downloads!It’s been an incredible ride—and we’re just getting started.
Resources & Links:
Listen to the original episode
 
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