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
Tuesday May 27, 2025
Tuesday May 27, 2025
Ep. 3 (Re-air): Pick Up Your Toddler AND Protect Your Back | Lifting Mechanics for MomsPart of the “Greatest Hits (So Far): Top 5 on the Road to 1K” series
Original Air Date: November 11, 2024Replay Date: May 27, 2025
In This Episode:We’re rewinding to one of the most-loved episodes of the show—and for good reason. If you’ve ever picked up your child and felt it in your back, hips, or shoulders afterward, this is a must-listen.Learn:
What “lifting mechanics” really mean
How to use your body more efficiently when lifting your toddler
Why these simple shifts can reduce pain and prevent injury over time
Why This Episode Is Worth Replaying:This episode hit home with so many of you because it speaks to something we do every single day—often without thinking. The tips inside are practical, empowering, and easy to start using immediately. Whether you’ve heard it before or it’s your first time, it’s a powerful reminder that how you move matters.
Thank You for 1K!This re-air is part of our “Greatest Hits (So Far)” series—celebrating the 5 episodes that helped us reach our 1,000-download milestone. I’m so grateful for every listen, review, and share. This community means the world.
Links & Resources:
Original Episode
Hope you find this enlightening and that it gives you joy!
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.amanda_ergocoach
Monday May 26, 2025
Monday May 26, 2025
Wearing your baby shouldn't wear you out. Whether you’re babywearing for five minutes or five hours, this episode is your go-to guide for choosing and using a baby carrier that supports both you and your little one.
In this episode I dive into everything you need to know—from types of carriers to ergonomic tips—so you can move through your day without backaches, shoulder pain, or frustration. After baby #3 became a full-time sidekick, Ilearned the hard way that not all carriers are created equal. Now, I’m sharing my experience so you don’t have to make the same mistakes.
From quick ring slings to rugged hiking packs, we’ll explore what works, what doesn’t, and how to set up your carrier for safety, comfort, and sanity-saving convenience.
What You’ll Learn in This Episode:
The 7 main types of baby carriers (and when to use each)
How to choose the right carrier based on your baby’s age, size, and needs
Key ergonomic features to look for—for you and baby
Tips for safe babywearing to avoid airway obstruction or hip concerns
Common setup mistakes and how to fix them
Why your comfort matters and how to support your back, shoulders, and hips
🎉 Bonus: We're Celebrating 1,000 Downloads!
This week is extra special—Everyday Ergonomics for Working Moms just hit 1,000 downloads! To celebrate, I’ll be re-releasing the Top 5 Fan Favorite Episodes, one per day starting tomorrow in the “Greatest Hits: Road to 1K” series. Whether you’re new here or a day-one listener, it’s the perfect time to revisit what’s helped the most moms.
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
Monday May 19, 2025
Monday May 19, 2025
Floor play is one of the best ways to connect with your kids—but let’s be real, it’s not always easy on your body. In this episode, we’re diving into practical, ergonomic strategies to help you get up and down from the floor with ease and stay comfortable while playing—so you can focus on connection, not discomfort.
We’ll cover:
Common pain points during floor time (and what’s causing them)
Simple body mechanics to protect your knees, back, and wrists
Supportive sitting positions that work for real mom life
Why your ability to move on the floor matters long-term
Plus—we’re so close to hitting 1,000 downloads, and we’d love your help getting there! If this episode helps you, share it with a friend or in your favorite mom group.
Let’s make floor time feel good again. You’ve got this.
Hope you find this enlightening and that it gives you joy!
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 THE BRAND NEW INSTAGRAM account @dr.amanda_ergocoach
Monday May 12, 2025
Monday May 12, 2025
If you’ve ever felt a sharp or nagging pain on the outside of your elbow after typing all day or lifting your child, you might be dealing with lateral epicondylitis—commonly known as tennis elbow. In this episode, we’re diving into what causes it, how to treat it, and—most importantly—how to prevent it in your everyday mom life.
From posture tweaks at your desk to better ways to carry your little one, we’ve got practical, easy-to-implement tips to keep your elbows happy and healthy. Tune in for the body-saving advice you didn’t know you needed!
Hope you find this enlightening and that it gives you joy!
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 THE BRAND NEW INSTAGRAM account @dr.amanda_ergocoach
Monday May 05, 2025
Monday May 05, 2025
Long drives can wreak havoc on your posture—but a quick stretch break is all it takes to reset your body and your mood. In today’s episode, we’re sharing a simple, efficient stretch routine you can do while fueling up at the gas station. Perfect for working moms on the go, these movements are designed to counteract the aches and stiffness that come with hours of driving.
You’ll learn:
The best stretches to open up your hips and shoulders
How to sneak in mobility work without leaving the pump
Why these quick breaks make a big difference over long drives
Want to see these stretches in action?Join our Everyday Ergonomics for Working Moms Facebook community and check out the video examples from today’s episode: [facebook]
Take a minute for yourself—you (and your body) deserve it!
Hope you find this enlightening and that it gives you joy!
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.amanda_ergocoach
Monday Apr 28, 2025
Monday Apr 28, 2025
Struggling to get comfy while sleeping, or just existing during pregnancy? You’re not alone! In this episode, we’re diving into the world of pregnancy pillows—what they are, how to use them, and whether you really need one.
I’ll also share simple, budget-friendly ways to support your belly and body using what you already have at home. Whether you’re team “fancy pillow” or “make it work,” this one’s for you!
Hope you find this enlightening and that it gives you joy!
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 THE BRAND NEW INSTAGRAM account @dr.amanda_ergocoach
Monday Apr 21, 2025
Monday Apr 21, 2025
If you have traveled with kids in the car for longer than 30 minutes you know the struggle. Constant reaching behind you, climbing thru the SUV and car contortions to meet everyone’s needs as your spouse drives blissfully with their headphones 😅
In this episode I am sharing all my tips to save your spine, shoulders and sanity as a roadtrip mom. Whether you are the driver or co pilot, this is for you!
**In This Episode:**
- My formula for the best driving position
-bonus tip to help posture while driving
-tips to empower kids in their seats
-fav ways to set up kids for better seat posture
If you love this episode, send it to your roadtrip partner!
**Products Mentioned:**
McKenzie Lumbar Roll
Car Cubbies
Seat storage hanger
Hope you find this enlightening and that it gives you joy!
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 account @dr.amanda_ergocoach
Monday Apr 14, 2025
Monday Apr 14, 2025
In this episode, we're diving into the *mom hacks* that make life smoother, easier, and just a little more joyful. As a mom of three, I've picked up more than a few tricks along the way—and today, I’m spilling all my favorites. From managing meltdowns to staying one step ahead of the chaos, these are the hacks I wish I had known sooner.
But that's not all—I’m also sharing some of my favorite *go-to sources* for mom wisdom (hello, Busy Toddler!) that continue to inspire me daily.
We also touch on something deeper: the evolving journey of motherhood. You’ll hear thoughts on how each of your kids gets a slightly different version of you—and why that’s not only okay, but actually kind of beautiful.
**In This Episode:**
- My go-to mom hacks that actually work
- Where I find new ideas and practical tips
- Why it’s okay that your parenting evolves with each child
- The unexpected blessings of being an “experienced” mom
If you love this episode, send it to a fellow mom who could use a few life-simplifying tips (and a reminder that she’s doing a great job).
**Resources Mentioned:**
The Busy Toddler
MotherCould
Taking Cara Babies
Kids Eat In Color
Baby Sleep Answers
Hope you find this enlightening and that it gives you joy!
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 THE BRAND NEW INSTAGRAM account @dr.amanda_ergocoach
Monday Apr 07, 2025
Monday Apr 07, 2025
Ever notice your baby always tilts their head to one side or struggles to turn the other way? Or maybe you’ve seen that dreaded “flopped-over head” look in the car seat? Let’s talk about what that really means.
In this episode, we’re diving into baby ergonomics and how to spot and support your little one if they have a tight neck or torticollis. You’ll learn:
What torticollis actually is (and why it happens)
Early red flags parents should watch for in newborns and infants
How positioning, tummy time, and daily habits affect neck mobility and head shape
Simple, gentle strategies to encourage better alignment and comfort
When to seek help from your pediatrician or physical therapist
This is your practical, no-stress guide to helping your baby move freely, build strength, and stay comfortable—from car seats to play mats.
🤍 Because good ergonomics start early—and comfort matters for babies too.
Don’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering: Download the ebook here
Follow me on Instagram for daily ergonomic tips and mom-life hacks: @dr.amada_ergocoach
🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support.
👉 Join here
Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life?
👉 Book your call here
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 THE BRAND NEW INSTAGRAM account @dr.amanda_ergocoach
Monday Mar 31, 2025
Monday Mar 31, 2025
If you are in your sport mom era, this episode is for you! I have gone from overwhelmed, exhausted and aching every Saturday morning to relaxed and comfortable over 4 years of my kid’s athletics. I want to save you some time and pain by sharing all the tips. In this episode I share 7 tips to make Sport Mom life easier.
Hope you find this enlightening and that it gives you joy!
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 THE BRAND NEW INSTAGRAM account @dr.amanda_ergocoach