Everyday Ergonomics for Working Moms | Stop pain, fix biomechanics, improve function
Hey momma, are you exhausted from putting your daily aches and pins aside to care for everyone else? Do you struggle to make time for regular physical therapy, chiropractic or massage appointments for yourself? I’ve been there. Hi. I’m Amanda, a mom of three littles and a working physical therapist. I had my first baby during the last year of graduate school. I was new to motherhood and overwhelmed with my career journey. I remember being on the bed with my laptop while nursing a baby, juggling it all at once. I remember crying from mental exhaustion heightened by physical neck, shoulder and back pain. But I endlessly rocked my velcro baby anyway. It was lonely. It was uncomfortable. I needed to manage my pain but had no time to spare for MY OWN NEEDS. When my second child came, I had a toddler and a career to juggle. Still just as busy but a little bit wiser. This time I focused on MY body mechanics in all the things. The physical aches decreased with simple shifts to my positioning during nursing, cleaning, work and play. I can’t be the only one with aches and pains in motherhood. So here I am, live in your earbuds with all my recommendations and none of the timely appointments. In this podcast, I use my professional education, real patient experiences and personal mom journey to help you take care of yourself. I focus on body mechanics, ergonomics and easy do-anywhere exercises to fix common pain points for working moms. Grab all the pillows, let’s get comfy and love those babies with more joy and less pain.
Episodes
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:
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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:
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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:
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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...
If you’ve ever felt a sharp or nagging pain on the outside of your elbow after typing all day or lifting your child, you might be dealing with lateral epicondylitis—commonly known as tennis elbow. In this episode, we’re diving into what causes it, how to treat it, and—most importantly—how to prevent it in your everyday mom life.
From posture tweaks at your desk to better ways to carry your little one, we’ve got practical, easy-to-i...
Long drives can wreak havoc on your posture—but a quick stretch break is all it takes to reset your body and your mood. In today’s episode, we’re sharing a simple, efficient stretch routine you can do while fueling up at the gas station. Perfect for working moms on the go, these movements are designed to counteract the aches and stiffness that come with hours of driving.
You’ll learn:
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The best stretches to open up your hips a...
Struggling to get comfy while sleeping, or just existing during pregnancy? You’re not alone! In this episode, we’re diving into the world of pregnancy pillows—what they are, how to use them, and whether you really need one.
I’ll also share simple, budget-friendly ways to support your belly and body using what you already have at home. Whether you’re team “fancy pillow” or “make it work,” this one’s for you!
Hope you find thi...
If you have traveled with kids in the car for longer than 30 minutes you know the struggle. Constant reaching behind you, climbing thru the SUV and car contortions to meet everyone’s needs as your spouse drives blissfully with their headphones 😅
In this episode I am sharing all my tips to save your spine, shoulders and sanity as a roadtrip mom. Whether you are the driver or co pilot, this is for you!
**In This Episode:**
- M...
In this episode, we're diving into the *mom hacks* that make life smoother, easier, and just a little more joyful. As a mom of three, I've picked up more than a few tricks along the way—and today, I’m spilling all my favorites. From managing meltdowns to staying one step ahead of the chaos, these are the hacks I wish I had known sooner.
But that's not all—I’m also sharing some of my favorite *go-to sources* for mom wisdom (hello,...
Mixing things up on this episode and discussing baby ergonomics! My pet peeve is seeing babies with a flopped over head in their car seats. Today I break down what torticollis is, flags to make you seek more help and treatment ideas if you are worried.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
If you are in your sport mom era, this episode is for you! I have gone from overwhelmed, exhausted and aching every Saturday morning to relaxed and comfortable over 4 years of my kid’s athletics. I want to save you some time and pain by sharing all the tips. In this episode I share 7 tips to make Sport Mom life easier.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free fac...
So many people, especially moms are working from home or from
Computers for a large part of the work day. Prolonged sitting can do a number on the neck, shoulders, upper back and more. Break up the static sitting with a quick stretch break.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
...Sciatica… what the heck even is it? The sciatic nerve gets such a bad rep. She’s the scapegoat for all back and leg pain. So in this episode I am giving a quick and dirty explanation of what the sciatic nerve is, who sciatica typically affects and what to do about it.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
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