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

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 
 
 

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 
 

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 
 

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 
 

 
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 
 

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 
 

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 
 

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

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 
 

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