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

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 c...

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...

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...

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 yo...

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, should...

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...

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.

Mothe...

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.

Le...

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:

• Usin...

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 ins...

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, avoi...

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 ...

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...