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