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

You adjusted your desk setup.  You fixed your car posture.  You bought the lumbar pillow.  You keep reminding yourself to sit up straight… So why do your shoulders still slump forward by midday? Why do tension headaches keep creeping back in? And why does your neck still feel tight by the end of the day? Because posture isn’t just about awareness.  It’s about endurance. In this episode, we’re talking about the missing piece most moms overlook when it comes to neck pain, shoulder tension, headaches, and “bad posture”: your body’s ability to sustain good posture throughout the demands of your real life. We’ll cover: Why ergonomics alone aren’t always enough The real role of postural endurance and resiliency How fatigue changes your posture throughout the day Why your upper traps and neck keep tightening up The stabilizing muscles moms need to strengthen Simple exercises that support better posture naturally My favorite “wall check-in” trick for postural retraining Because the goal isn’t rigid, perfect posture all day long.  The goal is building a body that can support you longer before fatigue sets in. If you’re dealing with: tech neck tension headaches rounded shoulders neck pain from desk work posture fatigue from motherhood and work …this episode will help you understand why your pain keeps returning and what to do about it.   💪 Try This Today Choose one wall in your: office kitchen hallway bathroom Every time you pass it: Stand against the wall Reset your posture Walk away and maintain that position as long as you comfortably can This simple repetition helps improve: postural awareness muscular endurance nervous system retraining Small resets throughout the day create lasting change over time.       🤍 Work With Me If you’ve already fixed your setup and your pain still keeps coming back, your body may need more support—not just more reminders to “sit up straight.” Inside ergonomic coaching, we look at: your daily movement patterns your work and home setup your strength and endurance needs the real-life demands placed on your body So you can move through motherhood with less pain and more ease. Book a free 20-minute discovery call to figure out your next best step. 👉 Book your call here   Check out the website: 👉 amandarabincoach.co   Follow me on Instagram for daily ergonomic tips and mom-life hacks: 👉 @dr.amanda_ergocoach 🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support. 👉 Join here 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body. 🤍 👉shop recommendations here   🎧 Similar Episodes You May Love: If this episode opened your eyes to how much your feet impact your body, here’s where to go next: Episode 72: Tech Neck for Moms: Why Your Neck Always Hurts (and How to Fix it) Episode 36: Upper Trap SOS: Everyday Fixes for That Nagging Neck and Shoulder Tension Episode 68: Desk Work Without the Headaches: A 3-Step Framework for Real Relief Episode 56: Posture for Moms: Fix Forward Head, Rounded Shoulders, and That Tech-Neck Hump the Right Way Episode 13: Poor Posture? Why You Don’t Need Posture Correctors and Braces Episode 12: Headache Relief for Women: Understanding Tension, Migraine & Postural Pain with Dr. Arryn Gamble    

You’ve fixed your lifting mechanics. You’re using your legs, keeping your child close, engaging your core… So why does your back still hurt? In this episode, we’re digging into the missing piece most moms overlook: resiliency. Because the truth is—back pain in motherhood isn’t just about how you lift. It’s about how much your body can handle, over and over again, throughout the day. From picking up your toddler to loading the car seat, doing laundry, and everything in between… those small, repeated movements add up. And if your body doesn’t have the strength and endurance to support that demand? That’s when pain starts creeping in. Today, you’ll learn: Why “perfect lifting form” isn’t always enough How repeated daily movements create microstrain on your back What it actually means to “train for the life you live” The key muscle groups moms need for back pain relief Simple, realistic exercises to build strength and reduce pain If you’re dealing with: back pain from carrying your toddler pain after lifting your kids all day feeling sore even when you’re “doing it right” This episode will help you understand what’s really going on—and how to start fixing it.   🎧 Mentioned Episodes: Episode 3: How to Pick Up Your Toddler Without Back Pain Episode 18: Infant Car Seat Mechanics Episode 67: How Moms Can Lift, Bend, and Carry Without Pain Episode 75: The Car Seat Lift That Saves Your Back   💪 Simple Challenge: Try this for the next 3 weeks: 30 squats per day (bonus: hold weight similar to your child) 3 sets of 30-second planks Small, consistent effort can make a big difference in how your body feels during everyday mom life.   🤍 Work With Me: Not sure if your pain is from overuse, poor mechanics, or something more serious? Let’s figure it out together. Book a free 20-minute discovery call where we’ll: Talk through what you’re feeling Identify what your body needs Map out your next best step No pressure—just real support. 👉 Book your call here Check out the website: 👉 amandarabincoach.co Follow me on Instagram for daily ergonomic tips and mom-life hacks: 👉 @dr.amanda_ergocoach 🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support. 👉 Join here 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body. 🤍 👉shop recommendations here  

Back pain from carrying your toddler? Hip pain from holding your baby all day?  If you’re a working mom dealing with constant aches from carrying your kids, this episode will show you why it’s happening—and how to fix it with simple, realistic changes. Carrying your child is one of the most physically demanding parts of motherhood. Whether it’s holding your toddler on your hip, lifting them in and out of the car seat, or carrying a sleeping child through the house, these repetitive movements can lead to mom back pain, hip pain, and neck tension. Most advice tells moms to “strengthen your core” or “fix your posture.”  But that’s not the full picture. In this episode, you’ll learn why your pain isn’t just about strength—it’s about how you’re carrying your child, how often you’re doing it, and how your daily environment is set up. And I’m sharing the simple fix most moms miss that can start reducing your pain today. 🤍 What You’ll Learn: Why carrying a toddler creates back pain and muscle strain How one-sided carrying (hip carrying) leads to imbalances and pain The truth about core strength and why it’s not enough on its own The overlooked strategy: reducing how much you have to carry in the first place How to carry your child with better body mechanics and less strain Easy ways to set up your home with “parking spots” to give your body a break Practical, real-life ergonomic tips for moms that actually work       Quick Takeaway: Less carrying + better carrying = less back pain You don’t need more time, more workouts, or perfect posture.  You need small, strategic adjustments to how you move through your day.       This Episode Is For You If: You have back pain from carrying your toddler You feel sore after holding your baby on your hip You’re dealing with postpartum back pain, neck pain, or shoulder tension You’re a working mom trying to feel better in your body without adding more to your plate       Ready for More Support? If this episode resonated, share it with a mom friend who’s always carrying a kid 🤍   Check out the website: 👉 amandarabincoach.co Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life? 👉 Book your call here Follow me on Instagram for daily ergonomic tips and mom-life hacks: 👉 @dr.amanda_ergocoach 🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support. 👉 Join here 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body. 🤍 👉shop recommendations here   🎧 Similar Episodes You May Love: If this episode opened your eyes to how much your feet impact your body, here’s where to go next: Episode 15: Stop Rolling Your Ankles: Top Exercises to Strengthen Ankles in 2 Minutes a Day Episode 67: How Moms Can Lift, Bend, and Carry Without Pain Episode 62: Train for the Life You Live: Functional Strength for Moms Episode 48: From Wrist to Trap: The Mom Pain Connection – Understanding Compensations in Motherhood Episode 47: The Truth About Back Pain: Movement, Strength, and Mom Life Episode 1: What is Ergonomic Coaching and Why Every Mom Needs It    

Bunions are often blamed on genetics or years of wearing the “wrong” shoes—but that’s only part of the story. In this episode, I’m breaking down what a bunion actually is, why it forms, and how your daily habits—from the shoes you wear to the way you walk—play a much bigger role than you might think. As a physical therapist (and someone who wore pointe shoes and heels for years), I’ve personally reversed my own bunion progression—and I’m sharing the exact framework I use with clients to do the same. The goal isn’t to give up cute shoes forever.  It’s to build feet that are strong and resilient enough to support your real life. If you’ve noticed your big toe starting to drift, a bump forming, or you’re dealing with foot pain from standing, walking, or chasing kids all day—this episode will give you practical, realistic steps you can start today.       🎧 In This Episode, You’ll Learn: What a bunion actually is (and why it’s not just a “bump”) The real causes of bunions beyond shoes and genetics How foot weakness, ankle stiffness, and hip mechanics all play a role Why women (and moms) are more prone to bunions How to choose shoes without giving up your personal style Simple “micro-habits” to improve toe mobility and alignment Easy foot strengthening exercises you can do at home When to modify footwear to reduce pain and inflammation       🦶 Simple Takeaways: Your feet should have space between the toes Shoes influence your feet—but they don’t have to define them Small, consistent habits can change foot structure over time Stronger feet = more freedom in your shoe choices       🤍 Work With Me If you want help addressing foot pain, bunions, or building a body that supports your daily life, you can learn more or book a session here:   Check out the website: 👉 amandarabincoach.co Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life? 👉 Book your call here Follow me on Instagram for daily ergonomic tips and mom-life hacks: 👉 @dr.amanda_ergocoach 🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support. 👉 Join here 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body. 🤍 👉shop recommendations here   🎧 Similar Episodes You May Love: If this episode opened your eyes to how much your feet impact your body, here’s where to go next: Episode 15: Stop Rolling Your Ankles: Top Exercises to Strengthen Ankles in 2 Minutes a Day Episode 67: How Moms Can Lift, Bend, and Carry Without Pain Episode 62: Train for the Life You Live: Functional Strength for Moms Episode 48: From Wrist to Trap: The Mom Pain Connection – Understanding Compensations in Motherhood Episode 47: The Truth About Back Pain: Movement, Strength, and Mom Life Episode 1: What is Ergonomic Coaching and Why Every Mom Needs It    

If you’ve ever left your kid’s game more sore than they are… this episode is for you. Between hard bleachers, hauling all the gear, and sitting in awkward positions for hours, it’s no surprise so many moms deal with back pain after sports days. But the good news? You don’t need more time, more workouts, or a total routine overhaul to feel better. In this episode, I’m walking you through simple, realistic ergonomic tweaks that can make a huge difference—starting at your next game. These are the exact kinds of “small hinges that swing big doors” changes I teach inside my coaching 🤍       🎯 What You’ll Learn: How to set up your seat to support your back (even on bleachers) Why chair height + lumbar support matters more than you think The best way to reduce strain from carrying sports gear How to use what you already have (wagons, blankets, bags) more strategically Simple ways to move more and sit less during games Easy in-seat exercises to relieve tension while you watch       🛒 Mentioned in This Episode Want to make this even easier? I’ve linked my favorite game-day ergonomic essentials—like supportive folding chairs, lumbar rolls, and wagon benches—inside my Amazon shop so you don’t have to overthink it. 👉shop recommendations here (These are the exact types of simple tools that can make a big difference in how your body feels 🤍)       💡 Quick Win from This Episode: Before your next game, bring one thing for back support—a folding chair, a lumbar roll, or even a towel. That one small change can completely shift how your body feels.       🤍 Ready for More Support? If you’re tired of ending your day in pain from the things that are supposed to be fun, I can help. Check out the website: 👉 amandarabincoach.co Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life? 👉 Book your call here Follow me on Instagram for daily ergonomic tips and mom-life hacks: 👉 @dr.amanda_ergocoach 🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support. 👉 Join here 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body. 🤍 👉shop recommendations here   🎧 Similar Episodes You May Love: If this episode hit home, here are a few more to help you feel better in your body during everyday mom life: Episode 23: Sports Mom Like a Pro: 7 Tips to Reduce the Stress and Pain in Your Sports Mom Era Episode 34: Sitting Pretty (and Pain-Free): Simple Tips for Less Back Pain Episode 46: Car Ergonomics Made Simple: The SEAT Check for Moms on the Go Episode 3: How to Pick Up Your Toddler Without Back Pain Episode 62: Train for the Life You Live: Functional Strength for Moms    

Have you ever lifted the infant car seat out of the car and felt that little tweak in your back? That 15–25 lb seat plus your baby might not seem heavy… until it’s your low back, shoulders, and core feeling the strain.   In this episode, I share the exact car seat lift that protects your back, shoulders, and core — plus a few tricks most moms don’t know. You’ll learn:   Why lifting a car seat hurts more than it should The step-by-step “Close. Lift. Hug. Turn” technique How to carry the seat safely to protect your wrists and shoulders When it might be time to stop carrying the seat altogether Simple car setup adjustments that make lifting easier     If you’re a mom tired of ending every day with aches, this episode is for you. Because small tweaks in everyday movements can create big relief. Want More Simple Ergonomic Tips for Mom Life? Check out the website: 👉 amandarabincoach.co Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life? 👉 Book your call here Follow me on Instagram for daily ergonomic tips and mom-life hacks: 👉 @dr.amanda_ergocoach 🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support. 👉 Join here 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body. 🤍 👉shop recommendations here  

Spring cleaning can cause a lot of back pain for moms, especially when you’re bending, lifting, scrubbing bathrooms, and hauling laundry baskets in one long cleaning session. In this episode, learn simple ergonomic strategies to help you clean your home without wrecking your back, neck, or shoulders. If your back aches after vacuuming, scrubbing bathrooms, or carrying laundry baskets, you’re not alone. Many moms experience pain from cleaning because of repetitive bending, twisting, and doing too much in too little time. Today I’m sharing how to approach spring cleaning using the same 3-step ergonomic method I teach inside my coaching: • Adjust your environment • Improve your movement patterns • Build resilience with simple posture resets Because motherhood already asks a lot from your body. The goal isn’t to stop doing the tasks that keep your home running — it’s to do them in ways that support your body instead of breaking it down. Small ergonomic tweaks can make everyday tasks easier — so you can keep up with both your day job and your mom job with less pain and more ease. 🤍       You Might Also Like These Episodes If you’re working on making everyday household tasks easier on your body, these episodes will help too: • Episode 20 – Laundry Ergonomics: Mechanics for Loading, Unloading, Folding, and Transporting • Episode 16 – Vacuum Pain Free: The Number 1 Tip to Keep Pain Away • Episode 7 – 5 Tips to Take the Ache Out of Raking Leaves • Episode 37 – Mom Hacks for Grocery Shopping: Tips to Save Time and Save Your Back Small ergonomic tweaks can make everyday tasks easier — so you can keep up with both your day job and your mom job with less pain and more ease. 🤍       Want More Simple Ergonomic Tips for Mom Life? Check out the website: 👉 amandarabincoach.co Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life? 👉 Book your call here Follow me on Instagram for daily ergonomic tips and mom-life hacks: 👉 @dr.amanda_ergocoach 🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support. 👉 Join here 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body. 🤍 👉shop recommendations here

Motherhood asks a lot from your body.   Think about what your body does in a typical day as a mom: lifting kids, carrying awkward loads, bending down to pick up toys, standing while cooking, sitting at a desk, driving to activities, and helping with bedtime routines.   It’s constant physical work.   And yet most moms are never taught how to support their bodies through these demands.   In this episode, ergonomic coach and physical therapist Amanda Rabin explains why motherhood can feel physically exhausting and why so many moms experience back pain, neck pain, and shoulder tension throughout the day.   You’ll learn why these aches and pains often happen not because your body is weak, but because it’s being asked to do more than it has the support or endurance for.   Amanda also shares the three-step framework she uses with working moms to reduce pain and help their bodies better handle the physical demands of daily life.   In this episode you’ll learn: • Why motherhood can feel like an extreme sport for your body • The hidden physical load moms carry every day • Why many moms experience back pain, neck pain, and shoulder tension • Simple ergonomic strategies that can make everyday tasks easier   Because motherhood is already demanding enough. Your body deserves support too. Check out the website: amandarabincoach.co 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

If your neck hurts at the end of the day, you’re not alone. Many working moms experience constant neck pain from a combination of desk work, phone use, driving kids around, and everyday parenting tasks.   This “tech neck” posture happens when your head spends hours tilted forward while texting, scrolling, working on a laptop, or looking down throughout the day. Over time, that extra strain can lead to tight shoulders, headaches, and persistent neck pain.   In this episode, ergonomic coach and physical therapist Amanda Rabin explains why moms develop tech neck and how small adjustments can make a big difference.   You’ll learn simple ways to set up your screens, move smarter during the day, and strengthen the muscles that support your neck so you can reduce pain and feel better in your body.   Because motherhood already asks a lot from your body—and a few small tweaks can bring real relief.   If you’re dealing with: • neck pain from phone use • tech neck from desk work • shoulder tension from laptop posture • headaches after a long workday   this episode will give you practical strategies you can start using today. Check out the website: amandarabincoach.co 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

Infant car seat back pain is incredibly common — especially in the postpartum months. If you’re dealing with wrist pain from carrying a car seat, arm fatigue from the infant carrier, or shoulder and low back pain after lifting the baby seat, you’re not alone.   Carrying an infant car seat places uneven load through your wrist, shoulder, and spine, and most moms were never taught how to lift or carry it in a way that protects their body. Over time, that daily strain adds up.   In this episode, Amanda, physical therapist and ergonomic coach for working moms, breaks down how to carry an infant car seat without back, arm, or wrist pain using simple ergonomic adjustments, better lifting mechanics, and targeted strength support.   Because while the car seat is part of daily life, ongoing back and wrist pain doesn’t have to be.   If you’re ready to stop powering through postpartum pain and start supporting your body in the real tasks of motherhood, learn more about Motherhood and work body’s coaching at amandarabincoach.co   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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

If your neck and shoulder start hurting every school year when activities pick back up… you are not imagining it.   More driving. More sitting. More carrying backpacks, sports gear, and tired kids.   It adds up fast.   Last week, my own neck and shoulder locked up after a sudden increase in driving time, school drop-offs, and carrying my toddler barefoot across parking lots.   But here’s the important part:   It wasn’t random. And it wasn’t a mystery.   In this episode, I walk you step-by-step through how I used my Simple Support Framework to identify the root cause, fix the real problem, and start building long-term resilience.   Because relief doesn’t come from random stretches.   It comes from understanding what your body actually needs.   This episode will help you understand:   Why driving more during the school year triggers neck and shoulder pain The hidden ergonomic habits that overload your shoulder without you realizing it Why posture fixes alone aren’t enough The 3-step Simple Support Framework to fix pain at the root cause How small daily adjustments create lasting relief     If you’re a working mom dealing with neck pain, shoulder tension, or back pain from driving, carrying kids, or balancing work and motherhood—this episode will change how you look at your pain.         The Simple Support Framework:     Step 1: Adjust your environment Fix the setup that is overloading your body   Step 2: Move smarter Change how you lift, carry, and interact with your daily world   Step 3: Build resilience Strengthen your body so it can support your life long-term If you’re tired of chasing temporary fixes…   If your neck, shoulder, or back pain keeps coming back…   I want to help you fix this at the root.   Inside my 1:1 Ergonomic Coaching, we identify exactly what’s causing your pain and create a simple, realistic plan to help your body feel better and stay better. 👉 Book your call here Check out the website: amandarabincoach.co   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     Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

If you’re a working mom dealing with back pain, neck pain, shoulder tension, or constant physical exhaustion, you are not alone.   So many moms struggle with pain from:   Sitting at a desk all day Holding and carrying their kids Feeding, nursing, and daily caregiving tasks Poor posture and unsupportive workspaces     And most moms assume this is just part of motherhood.   But it’s not.   In this episode, I’m sharing the Simple Support Framework—the exact ergonomic coaching method I use to help working moms reduce pain, improve posture, and feel strong and comfortable in their bodies again.   This framework focuses on three key areas:   Supporting your environment (your desk setup, nursing chair, and daily spaces) Improving body mechanics and movement patterns Building strength to support the physical demands of motherhood and work     These small, practical changes can dramatically reduce strain on your back, neck, and shoulders—and help you stop relying on the heating pad at the end of every day.   This episode is especially helpful if you:   Work at a computer Experience daily muscle tension or soreness Feel physically exhausted from motherhood and work Want realistic, sustainable solutions     My website is now live, and you can learn more about my 1:1 ergonomic coaching for working moms.   I would love to support you. Check out the website: amandarabincoach.co 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

Ending every workday with a headache isn’t normal—and it’s not just stress.   In this episode, I break down why desk work commonly leads to headaches and walk you through my 3-Step Simple Support Framework using one of the most common pain complaints I see in working moms.   We talk about how your desk setup, screen habits, and daily movement patterns quietly contribute to head and neck tension—and why fixing the right things can change how your body feels by the end of the day.   If you work at a desk, juggle motherhood, and feel like pain is just part of the job, this episode will help you start thinking differently about support.         In This Episode, You’ll Learn:     Why desk jobs commonly trigger headaches How your environment influences neck and head tension What “support” actually means beyond basic ergonomics Why movement and strength matter for long-term relief 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

Feeling sore, stiff, or wiped out after daily mom duties? If you’re constantly lifting toddlers, bending for diaper changes, or reaching into car seats, your body is taking a beating—and it doesn’t have to. In this episode, we’re breaking down how to move smarter, lift safely, and strengthen the muscles you actually use every day as a mom.   You’ll learn:   How small environmental tweaks can make lifting and carrying easier on your back and shoulders The safest way to move your body while lifting, bending, or scooping kids Simple exercises to build strength and stability for real-life mom tasks     No fancy equipment. No long workouts. Just practical tips you can use immediately to feel stronger, reduce pain, and enjoy motherhood more. 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

If you’ve ever ended the day with neck pain, back aches, or wrists that feel completely overworked—and told yourself “this is just part of being a mom”—this episode is for you.   Ergonomics is often talked about as something only office workers need. But the truth is, motherhood is one of the most physically demanding jobs there is. And no one taught us how to support our bodies while doing it.   In this episode, Amanda breaks down the basics of everyday ergonomics, what it actually means, and why so many moms experience pain during daily tasks like feeding, carrying, working, and driving. You’ll learn how small, realistic adjustments can reduce strain and help you feel better—without adding more to your plate.   This episode lays the foundation for understanding why pain is common in motherhood, but not something you have to accept as normal.         In this episode, we cover:     What ergonomics really is (and what it’s not) Why ergonomics applies to motherhood—not just office jobs The real reasons moms experience chronic pain and tension The three basics of everyday ergonomics: Adjusting your environment to support your body Moving smarter during daily tasks Building strength that supports real life   Simple shifts you can start using today for less pain and fatigue           Why this matters     Motherhood doesn’t come with ergonomic training—but it should. Pain isn’t a personal failure or a lack of strength. It’s often a sign that your body needs better support, not more effort.   Small changes really do add up. And learning how to support your body in the moments you’re already living can make a meaningful difference in how you feel day to day. 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

If your low back feels clunky, unstable, or tight—but stretching never seems to help—you’re not alone.   In today’s episode, we’re breaking down spinal instability: what it actually means, what it doesn’t mean, and why it does not mean you’re fragile or broken.   Spinal instability simply means the structures supporting your spine aren’t providing the level of stability your body needs during movement. This can be related to how you’re built, hypermobility, pregnancy and postpartum changes, or natural wear and tear over time.   In this episode, we cover:   What spinal instability really is (and the myths around it) Common signs of lumbar and pelvic instability, including clunking, shifting, and persistent tightness Why stretching often isn’t the solution How pain can show up with bending and lifting when muscles aren’t supporting the spine Why starting with low-impact, floor-based exercises matters How to safely progress into standing, dynamic, and single-leg movements The role of deep core stabilization and functional loading in everyday life     We also talk about why the right progression and loading—not just random exercises—make all the difference, especially for busy moms lifting kids, managing homes, and moving through long days.   If you’re feeling unsure about what exercises are appropriate for your body, or how to modify daily activities so they stop irritating your back, ergonomic coaching can help.   As an ergonomic coach with a strong clinical background as a physical therapist, I support moms in building stability, reducing pain, and moving with more confidence in real life—not just in the gym.   ✨ Learn more about ergonomic coaching in the show notes and let’s help your body feel supported in the life you’re already living. 🤍 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

Pumping shouldn’t feel like rowing upstream—but for many moms, it does. In today’s episode, we’re diving into practical, easy-to-implement strategies to make pumping more comfortable, efficient, and pain-free.   You’ll learn:   How upright posture improves milk flow and prevents strain The simple towel-roll trick to support your low back while sitting in a chair How to sit back instead of leaning forward to reduce neck, shoulder, and upper-back tension Tips for choosing the right flange size and why it matters for milk supply Pros and cons of wearable pumps and how they can affect output     Whether you’re at home, at work, or on the go, these small ergonomic tweaks can make a huge difference—saving time, reducing pain, and helping you get the most out of every session.   Grab a chair, a towel, and your pump, and let’s make pumping a little easier and a lot more comfortable 🤍 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    Here  Free Download for Breastfeeding Support: Feeding Foundations  EBook 

When everything feels urgent, moms rush — and rushing leads to stress, frustration, burnout, and breakdowns in both emotional and physical form.   In this New Year episode, Amanda shares why clear priorities are essential for moms and how intentional planning supports better movement, calmer nervous systems, and stronger family connection. This episode isn’t about rigid schedules or unrealistic goals — it’s about creating direction so your life stops feeling constantly urgent.   You’ll learn how Amanda plans her year, month, week, and day to protect her peace, make time for workouts, and support her body in the life she lives. She also walks through her annual life inventory, choosing a word of the year, and how regular check-ins help moms care for themselves while caring for everyone else.   This episode is perfect for moms who want less chaos, more clarity, and a calmer, more confident start to the year.   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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here    

As the New Year approaches, many moms feel pressure to “get back into shape.” But what if this year, we did something different?   In this New Year’s Eve episode, we’re closing out the holiday series by reframing what strength and fitness really mean for moms. Instead of chasing extreme workout plans or unrealistic resolutions, we’re talking about training for the life you actually live—and the life you want to keep living.   Motherhood requires strength in ways no workout plan ever talks about: lifting kids, getting up and down from the floor, carrying car seats, managing long days on your feet, and moving through daily life without constant aches and pain. Functional strength training helps support your body where it matters most—your core, pelvic floor, back, hips, and legs—so everyday movement feels easier and safer.   In this episode, you’ll learn how to approach New Year workouts with intention, grace, and practicality—without falling into the all-or-nothing mindset that burns moms out every January.         In this episode, we cover:     Why moms don’t need punishment workouts to start the New Year How functional strength training supports real mom life, not just gym goals Core and pelvic floor strength for getting through long days Back strength for lifting kids, laundry, groceries, and everything else Hip and glute strength for balance, stability, and injury prevention Squats and lunges for getting on the floor, tying shoes, bath time, and play How exercises like RDLs, good mornings, back extensions, and squats support daily movement Training for the life you want—travel, hiking, skiing, playing, aging well How to start a realistic New Year workout routine without overwhelm           Why Functional Strength Matters for Moms     Functional strength isn’t about aesthetics—it’s about capacity, confidence, and comfort in your daily life. When your body is supported, you’re less likely to experience back pain, pelvic floor symptoms, shoulder strain, or injury during everyday tasks.   This episode is especially supportive for:   Working moms easing back into workouts after the holidays Postpartum and nursing moms looking for safe, realistic movement Moms who want to feel stronger without extreme fitness plans Anyone tired of New Year’s resolutions that don’t fit real life           A New Year Reminder for Moms     You don’t need to start January 1st. You don’t need to work out every day. You don’t need to “fix” your body.   You just need movement that supports the body you mother in.   This New Year’s Eve, let’s trade pressure for purpose and choose strength that actually serves us—now and in the years to come.         Related Episodes in the Holiday Series:     Holiday Ladder Safety for Busy Moms Calm-Down Bench Christmas Gift Ideas for Emotional Regulation New Year’s Eve with Little Kids A Calmer Christmas Morning: Simple Prep for Less Chaos 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

Christmas morning doesn’t have to leave you overstimulated, exhausted, and sore before noon. In this final episode before Christmas, I’m sharing simple, mom-tested ways to make your morning feel calmer, cozier, and more joyful—without adding anything to your to-do list.   These are small prep steps that protect your energy, your body, and your presence—so you can actually enjoy the magic you work so hard to create.   Less chaos. Less aches. More joy. 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

New Year’s looks a little different when you have little kids—and that’s okay 🤍 In this episode, I’m sharing simple, low-stress ways to celebrate New Year’s with young kids without staying up too late, overdoing it, or exhausting yourself in the process.   These ideas are easy to set up, fun for kids, and realistic for parents who are already carrying a lot—physically and mentally.     In this episode, we talk about:     Using last year’s ball drop on YouTube so you can celebrate at a kid-friendly time An easy balloon drop using a dollar-store tablecloth and balloons Why packing pajamas for the drive home makes bedtime so much smoother Bringing sleeping bags or lovies so kids can rest comfortably at a party Planning simple games every hour to keep excitement spread out and manageable     This episode is a reminder that New Year’s doesn’t have to be loud, late, or complicated to be meaningful. Small tweaks can make celebrations more enjoyable—and a whole lot easier on your body. 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

This week on Everyday Ergonomics for Working Moms, we’re diving into one of my favorite parenting tools—our family’s Calm Down Bench. If the holidays bring out big feelings, meltdowns, overstimulation, and sensory overload (in kids and moms), this episode is your new go-to reset plan.   I’m walking you through exactly how our Calm Down Bench works, what to put inside your calm down bin, and how to use it as a co-regulation tool instead of a punishment. These simple, therapist-recommended tools have been game-changers for helping our kids (and honestly, me too) navigate emotional overwhelm, listening issues, and those holiday “kid crazies.”   In this episode, you’ll learn: • What a Calm Down Bench or Calm Down Corner is • How to introduce it to your kids without shame or punishment • What sensory tools, fidgets, and emotional regulation items really help • How co-regulation supports nervous system calmness • Why this setup works especially well during holiday chaos • How this small, doable tweak can bring more peace to your home   Whether your kids struggle with dysregulation, big feelings, transitions, or seasonal overstimulation, the Calm Down Bench is a simple, budget-friendly way to teach emotional skills that last.   Perfect for: busy moms, overwhelmed kids, ADHD families, sensory seekers, neurodivergent needs, and anyone wanting fewer meltdowns and more connection this season. 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

In today’s episode of Everyday Ergonomics for Working Moms, Amanda breaks down something festive and surprisingly risky: holiday ladder safety. With over 160,000 ladder injuries each year — and a big spike happening between November and January — this conversation matters more than we think.   Amanda takes OSHA guidelines and translates them into real-life mom language: how to use the 4-to-1 rule, maintain 3 points of contact, avoid over-reaching, and keep your center of mass safely positioned over the ladder. You’ll learn why the right ladder height matters, how to avoid twisting while carrying décor, and why “just one more inch” is actually your sign to climb down and reposition.   You’ll also hear compassionate, realistic advice for decorating with kids in the house, pacing yourself physically, moving safely with loads, and protecting your spine and shoulders through the season.   This episode blends expert ergonomic principles with the real demands of motherhood — because your body deserves to feel supported, strong, and pain-free while you create holiday magic.         Links & Resources:     DM me on fb or Instagram for Gift voucher for personal ergonomic coaching — 90 minutes of customized help via Zoom, delivered in 1–4 sessions with homework and follow-up 🤍   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  

Let’s make holiday travel easier on the body you mother in. Whether you’re traveling by car, plane, train, or just shuffling between homes — this episode gives you simple, doable ergonomic hacks to reduce tension, improve circulation, and keep your body feeling supported and cared for.   We’ll cover:   Pre-travel stretching + walking for blood flow & inflammation reduction Compression stockings: when they matter & who should use them Hydration strategy to prevent stiffness, swelling, and fatigue Neck support & lumbar adjustments for long sitting How to support your arms while holding a phone, book, or tablet Bungee-cord tablet mounting hack for eye-level kid viewing Snack boxes & activity boxes to reduce dependence on Mom Backpacks for each child so YOU don’t carry everything Baby gear travel tips — what to check, what to gate-check, and when to rent     Simon Says To Regulate If you haven’t listened yet, be sure to check out my episode on helping your kids co-regulate while traveling and through overstimulating environments. It’s the perfect companion to this travel episode — more peace, less stress, more connection.   Gift Coaching This Season: Want to support a mom you love with real, personalized ergonomic care? You can now purchase gift vouchers for ergonomic coaching sessions — it’s thoughtful, practical, and deeply meaningful 🤍   Links and recommendations mentioned in this episode may be Amazon affiliate links. As an Amazon Associate, I earn from qualifying purchases. This does not increase your price — it simply supports the podcast 🤍 McKenzie Lumbar Roll Kid neck pillows Kid snack boxes  Shop Fav Products    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

If you’ve ever walked past a mirror and thought, “I would look so much better if I could just sit up straight,” this episode is for you. Today we’re getting real about posture — what it is, what it isn’t, and why simply “sitting up straight” doesn’t solve your rounded shoulders, forward head posture, or that dreaded tech-neck hump.   As moms, our daily routines, workspaces, feeding stations, and even our kitchens train our bodies into rounded shapes. In this episode, I break down the real root cause of posture challenges, including tight front-body muscles, weak back-body endurance, and environments that work against us. You’ll learn practical ways to stretch, strengthen, and set up your home and work routines to support the posture you want, not the one you’ve accidentally trained.   In This Episode, You’ll Learn:   Why correcting your posture never lasts How your home, office, and daily routines reinforce forward head posture The truth about tight pecs, rounded shoulders, and postural muscle fatigue The two-part fix: opening the front body + strengthening the back body Simple exercises to build posture endurance Real-life mom examples (nursing, driving, cooking, bath time, office work) A 5-minute daily routine to start retraining your posture today 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     Work With Me: If you want personalized support with your posture, workspace, nursery setup, driving posture, or daily routines, ergonomic coaching is for you. We’ll hop on Zoom and problem-solve your real-life pain points together. Book your session through the link in the show notes.

Bath time shouldn’t leave your back aching or your shoulders burning. In this episode of Everyday Ergonomics for Working Moms, we’re diving into real-life, mom-tested ways to make bath time safer, easier, and more comfortable—for you and your kids.   Whether you’re bathing a slippery newborn, wrangling a wiggly toddler, or teaching an independent preschooler how to wash themselves, these ergonomic tips will help you move smarter, not harder.   You’ll learn: 🛁 How to set up a comfortable, ergonomic bath space (even if you don’t have a tub) 💧 Safe ways to shower with your baby—including the “bathtime swaddle” and “swaddle bath” methods 🧍‍♀️ How to protect your back, neck, and shoulders with better posture and body mechanics 👶 Tips for promoting independence and body awareness in your kids (“You Go, I Go” method) 🧴 Simple swaps and tools—like bath kneelers, elbow rests, and rinse wands—that make a big difference   This episode is packed with practical tools to make an everyday routine a little more comfortable, supported, and joyful.       ✨ In Case You Missed It: We just celebrated one year of podcasting! 🎉 Thank you for being part of this incredible community of moms learning to feel better in the body we mother in.   And in other exciting news, I was recently a guest on the Mom2Mom Mentoring Podcast with Misty Hughes. It’s a beautiful conversation about my motherhood journey and how Everyday Ergonomics for Working Moms came to life. You can listen to that episode Here   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

We’re celebrating one full year of Everyday Ergonomics for Working Moms! 🤍   In this special anniversary episode, I’m reflecting on how this podcast began, the surprises along the way, and the small ergonomic tweaks that have made big differences for moms everywhere.   Over the past year, we’ve talked about posture, pain relief, breastfeeding ergonomics, tech neck, toddler lifting, and so much more. These episodes have reached moms across the U.S., U.K., New Zealand, the Netherlands, and Canada—and I’m so grateful for every single listener who’s tuned in while folding laundry, driving to work, or nursing at 2 a.m.   In This Episode, You’ll Hear: ✨ How Everyday Ergonomics for Working Moms started and who it’s for 💡 The unexpected ways the podcast grew—like the Feeding Foundations collaboration with Gratitude & Grace Lactation 📊 Fun listener stats and top countries tuning in   🎧 The Top 3 Episodes moms loved most: 1️⃣Episode 3: Pick Up Your Toddler Without Back Pain — hinge from your hips and use your legs 2️⃣ Episode 2: Fix Tech Neck on the Go — quick resets for your shoulders and spine 3️⃣ Episode 14: Mommy Wrist Relief — positioning tips that save your wrists   🪑My favorite frameworks: SEAT Check, Lift Like a Mom, Where Heart Meets REST, and The 4 E’s—and where to find them in past episodes.  🧠 Reflections on how small hinges truly swing big doors 💪 What’s coming next in Year Two—more resources, deeper support, and expert guests on pelvic floor health, epidural questions answered, and childhood motor development     Special Thank You to Our Guests 🤍   A huge thank-you to the incredible experts who joined me this year:   Dr. Arryn Gamble, PT, DPT, NCS, MSCS — for sharing insight on headache causes and management  Krista Cassel, IBCLC — for helping moms navigate feeding foundations with confidence Join the Celebration 🎉 Share your favorite episode or ergonomic “aha” moment with me on Instagram @dr.amada_ergocoach ☕ Leave a review and tell me how Everyday Ergonomics has helped you move through motherhood with less pain and more ease.   Here’s to another year of comfort, confidence, and care—for your day job, your mom job, and everything in between. 🤍   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    

Halloween doesn’t have to mean chaos, sugar crashes, and overtired kids! In this episode of Everyday Ergonomics for Working Moms, Amanda shares her favorite Halloween hacks for moms to make the night fun, calm, and easy.   You’ll hear practical trick-or-treating tips, easy Halloween meal ideas, and bedtime routines that help your kids wind down — so you can enjoy the night, too.   ✨ What You’ll Learn:   Healthy Halloween dinner ideas kids actually eat before candy (like mummy taco ring and monster spaghetti!) Trick-or-treating tips for toddlers and babies — including costume hacks that work with baby carriers Transport tricks (wagons, scooters, golf carts) that make Halloween easier on everyone Candy and bedtime transitions that reduce meltdowns — including Amanda’s magical glow bath wind-down Pumpkin carving alternatives for families with young kids Trick-or-treat at home ideas for toddlers or cozy nights in     Perfect for busy or working moms who want to create memories and protect their sanity. 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    

Big holiday meals shouldn’t mean a sore back, stiff shoulders, or aching wrists. In this episode, Amanda shares her go-to ergonomic strategies to help you cook smarter, not harder — so you can actually enjoy the holidays you’re working so hard to create.   Learn how to: 🍽️ Plan and prep large meals in stages to avoid fatigue 🪑 Set up your workstation for maximum comfort (yes, you can sit!) 🧑‍🍳 Use anti-fatigue mats and surface height hacks for neutral posture 💪 Safely lift heavy dishes and avoid back strain 🎄 Keep your cooking space efficient and body-friendly   Whether you’re hosting Thanksgiving or baking cookies with your kids, these small tweaks will make a big difference in how your body feels at the end of the day.   🤍 Because you deserve to feel good in the body you mother—and cook—in. 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    Free Download for Breastfeeding Support: Feeding Foundations  EBook   

Ever wake up feeling like you slept wrong? In this episode, we’re talking about the power of pillow placement for better sleep and pain relief. Whether you’re a back, side, or stomach sleeper, small tweaks in alignment can make a big difference in how your body feels in the morning.   Learn how to:   Choose the right head pillow height for your neck Use towel rolls and support pillows for back and shoulder comfort Keep your hips and spine aligned as a side sleeper Modify stomach sleeping to reduce strain on your back     You’ll leave this episode with simple, practical strategies you can try tonight — no fancy products needed. Episode 27: Pregnancy Pillow Talk: Smart Support for Your Belly, Back & Body    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    Free Download for Breastfeeding Support: Feeding Foundations  EBook   

Not all baby gear supports healthy development — even the ones that promise to! In this episode, I’m sharing the baby and toddler items I personally avoid as both a mom and a physical therapist.   We’ll dive into why popular gear like baby walkers, jumpers, and upright seats (like the Bumbo) can actually put stress on developing hip joints, encourage toe walking, and delay milestones like crawling, sitting, and walking. You’ll learn what’s really happening in your baby’s body, plus simple swaps and alternatives that promote strength, stability, and confidence as your little one grows.   If you’ve ever wondered whether those stand-in activity centers or “sit-me-up” seats are helping or hurting — this episode is for you.         In This Episode, You’ll Learn:     💡 The truth about baby walkers and jumpers and how they affect hip and posture development 💡 What makes the “walk-around” activity center one of the worst offenders 💡 How to set up safe play spaces that encourage proper grounding and body alignment 💡 Why sitting positioners can actually delay trunk control and sitting balance 💡 My favorite alternatives: push walkers, play pens, and floor-based play 💡 How open-ended toys and imaginative floor time support strong, healthy movement patterns 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    Free Download for Breastfeeding Support: Feeding Foundations  EBook   

Motherhood is beautiful—and exhausting. Between work, kids, and everything in between, it’s easy to feel like your brain and body are stretched to the max. In this episode of Everyday Ergonomics for Working Moms, I’m sharing the real-life hacks that are saving my mental, physical, and emotional health as a mom of three.   These aren’t Pinterest-perfect systems or complicated planners. They’re simple, doable tweaks that help me move through my days with less stress and more ease.   Here’s what you’ll hear in today’s episode:   How I use AI tools like ChatGPT to meal plan and lighten my decision-making load Why buying all the same socks, water bottles, and bento boxes makes family life easier The power of routine stacks and weekly planning to cut down on mental clutter How kid-specific laundry days and sports go bags streamline our household flow The small systems that free up time, energy, and headspace so I can show up as a thriving mom     ✨ The best part? These hacks aren’t about perfection. They’re about finding little ways to support your body, your mind, and your joy in the middle of everyday life.   If you’ve been craving practical ideas you can actually use, this episode will give you a handful to try right away.   👉 After you listen, I’d love to hear: What’s one hack that makes your motherhood easier? Share it with me on Instagram or inside our Facebook community so we can keep learning from each other. 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    Free Download for Breastfeeding Support: Feeding Foundations  EBook   

Why does wrist pain so often travel with trap tension, or why does neck stiffness show up after weeks of baby holding? It’s not random—it’s your body compensating.   In this episode, we’ll explore the Mom Pain Connection: the most common compensation patterns and pain clusters I see in moms. From weak postural muscles to poor lifting mechanics, our bodies are brilliant at making things happen—even if it means overusing the wrong muscles.   You’ll learn:   The top mom pain clusters: wrist + thumb, elbow, shoulder blade, traps, and neck How weak core and postural muscles set moms up for compensations Why nursing, lifting kids, carrying bags, cooking, and laundry often flare multiple areas at once Two easy tweaks you can use daily to break the cycle Strengthening tips to fix the underlying weak links     🤍 Let’s move past just surviving the pain and start building strength and strategies that support your body—for your day job and your mom job.   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    Free Download for Breastfeeding Support: Feeding Foundations  EBook   

Back pain is one of the most common struggles—affecting 60–80% of adults—and moms are no exception. In fact, up to 70% of women experience back pain during pregnancy, and many still feel it months after giving birth. But here’s the truth: your back is not fragile.   In this episode of Everyday Ergonomics for Working Moms, Amanda breaks down the myths about low back pain, why painkillers and rest aren’t the long-term answer, and how the best care combines hands-on therapy, smart ergonomics, and progressive strengthening.   You’ll learn:   Why most back pain is nonspecific and not caused by structural damage How sedentary habits make pain worse (and what to do instead) Simple ergonomic tips for moms—like choosing the right chair for feeding and using lumbar support The role of exercise in building a resilient back that can handle daily “mom jobs” What real “core strength” means (hint: it’s more than just abs)     Whether you’re carrying a car seat, hunched over breastfeeding, or just trying to keep up with family life, this episode will help you reframe back pain, find relief, and keep moving.   Because your back isn’t broken, fragile, or weak—it’s strong, adaptable, and capable of healing with the right approach. 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    Free Download for Breastfeeding Support: Feeding Foundations  EBook   

Does driving leave your hips and low back feeling tight, stiff, or achy? You’re not alone. Car seats aren’t built with moms in mind — they’re built to fit “average” bodies, and most of us end up slouching, straining, or overreaching just to get from point A to point B.   In this episode, I’m sharing a quick and easy system you can use every single time you get in the car to set yourself up for a more comfortable ride. I call it the SEAT Check, and it only takes 30 seconds before you hit the road.   You’ll learn how to: ✅ Position your hips so they don’t ache after long drives ✅ Support your low back without expensive gadgets ✅ Find the right distance from the steering wheel to avoid strain ✅ Build a habit you’ll actually remember every ride   If you’ve been following along since last week’s client spotlight on car posture for neck and shoulder pain, this episode gives you the next piece of the puzzle for full-body driving comfort.   🎧 Press play, and let’s make your next drive a whole lot easier on your body.   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   

✨ 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   

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   

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     

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    

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  

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