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

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 i...

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, n...

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 mom...

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 dinne...

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 ...

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 hi...

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 lear...

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...

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 mu...

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...

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...

✨ 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 strateg...

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 mo...

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 sa...

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...

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 breastfe...

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 m...

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 ...

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 shari...