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

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...

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
• W...

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/DAG...

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-l...

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 tempora...

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 wr...

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...

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 i...

Do you lift your toddler more times a day than you can count — and feel it in your lower back by bedtime?

In this episode, we’re talking about how to prevent back pain while lifting kids, car seats, laundry baskets, and toy bins — basically, everything moms carry on a daily basis. If you’ve ever wished someone would just teach you how to lift properly for mom life, you’re in the right place.

You’ll learn:

• The real reason moms ...

Episode 4 (Replay Day 5 of our Top 5 Countdown to 1K!)

If you spend hours on your laptop or desktop—whether you're working from home, running your business, or squeezing in admin during nap time—your workspace matters more than you think.

In this fan-favorite episode, we’re revisiting the essential tips that help you create an ergonomic setup...

Originally aired: November 4, 2024 Replay date: May 30, 2025

Part of the “Greatest Hits (So Far): Top 5 on the Road to 1K” series

In This Episode: Do you suffer from tech neck, forward head posture, or the dreaded “mom hump”? You're not alone—and you don’t need a full workout or fancy setup to start reversing it.

In this highly practical episode, Amanda shares:

• The 3 simple things you can do from your car to improve posture

• ...

Originally aired: May 12, 2025 Replay date: May 29, 2025 Part of the "Greatest Hits (So Far): Top 5 on the Road to 1K" series

In This Episode: If your elbows hurt after a day of typing, lifting your toddler, or carrying groceries like a pro—you might be dealing with tennis elbow. And nope, you don’t need to play tennis to earn that title.

In this popular episode, I break down:

• What lateral epicondylitis is (and what it isn’t)

  ...

Ep. 19 (Re-air): The Top 2 Exercises for an Easier Pregnancy, Delivery, and Postpartum Part of the “Greatest Hits (So Far): Top 5 on the Road to 1K” series

Original Air Date: March 3, 2025 Replay Date: [Insert current date here]

In This Episode: Exercise during pregnancy isn’t just safe—it’s powerful. In this popular episode, Amanda breaks down:

• The top two exercises that prep your body for a smoother delivery and easier post...

Ep. 3 (Re-air): Pick Up Your Toddler AND Protect Your Back | Lifting Mechanics for Moms Part of the “Greatest Hits (So Far): Top 5 on the Road to 1K” series

Original Air Date: November 11, 2024 Replay Date: May 27, 2025 

In This Episode: We’re rewinding to one of the most-loved episodes of the show—and for good reason. If you’ve ever picked up your child and felt it in your back, hips, or shoulders afterward, this is a must-listen....

Wearing your baby shouldn't wear you out. Whether you’re babywearing for five minutes or five hours, this episode is your go-to guide for choosing and using a baby carrier that supports both you and your little one.

In this episode I dive into everything you need to know—from types of carriers to ergonomic tips—so you can move through your day without backaches, shoulder pain, or frustration. After baby #3 became a full-time sideki...

Floor play is one of the best ways to connect with your kids—but let’s be real, it’s not always easy on your body. In this episode, we’re diving into practical, ergonomic strategies to help you get up and down from the floor with ease and stay comfortable while playing—so you can focus on connection, not discomfort.

We’ll cover:

• Common pain points during floor time (and what’s causing them)
• Simple body mechanics to protect you...