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 so your life stops feeling constantly urgent.   You’ll learn how Amanda plans her year, month, week, and day to protect her peace, make time for workouts, and support her body in the life she lives. She also walks through her annual life inventory, choosing a word of the year, and how regular check-ins help moms care for themselves while caring for everyone else.   This episode is perfect for moms who want less chaos, more clarity, and a calmer, more confident start to the year.   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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here    

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.   Motherhood requires strength in ways no workout plan ever talks about: lifting kids, getting up and down from the floor, carrying car seats, managing long days on your feet, and moving through daily life without constant aches and pain. Functional strength training helps support your body where it matters most—your core, pelvic floor, back, hips, and legs—so everyday movement feels easier and safer.   In this episode, you’ll learn how to approach New Year workouts with intention, grace, and practicality—without falling into the all-or-nothing mindset that burns moms out every January.         In this episode, we cover:     Why moms don’t need punishment workouts to start the New Year How functional strength training supports real mom life, not just gym goals Core and pelvic floor strength for getting through long days Back strength for lifting kids, laundry, groceries, and everything else Hip and glute strength for balance, stability, and injury prevention Squats and lunges for getting on the floor, tying shoes, bath time, and play How exercises like RDLs, good mornings, back extensions, and squats support daily movement Training for the life you want—travel, hiking, skiing, playing, aging well How to start a realistic New Year workout routine without overwhelm           Why Functional Strength Matters for Moms     Functional strength isn’t about aesthetics—it’s about capacity, confidence, and comfort in your daily life. When your body is supported, you’re less likely to experience back pain, pelvic floor symptoms, shoulder strain, or injury during everyday tasks.   This episode is especially supportive for:   Working moms easing back into workouts after the holidays Postpartum and nursing moms looking for safe, realistic movement Moms who want to feel stronger without extreme fitness plans Anyone tired of New Year’s resolutions that don’t fit real life           A New Year Reminder for Moms     You don’t need to start January 1st. You don’t need to work out every day. You don’t need to “fix” your body.   You just need movement that supports the body you mother in.   This New Year’s Eve, let’s trade pressure for purpose and choose strength that actually serves us—now and in the years to come.         Related Episodes in the Holiday Series:     Holiday Ladder Safety for Busy Moms Calm-Down Bench Christmas Gift Ideas for Emotional Regulation New Year’s Eve with Little Kids A Calmer Christmas Morning: Simple Prep for Less Chaos 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

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. Less aches. More joy. 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

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:     Using last year’s ball drop on YouTube so you can celebrate at a kid-friendly time An easy balloon drop using a dollar-store tablecloth and balloons Why packing pajamas for the drive home makes bedtime so much smoother Bringing sleeping bags or lovies so kids can rest comfortably at a party Planning simple games every hour to keep excitement spread out and manageable     This episode is a reminder that New Year’s doesn’t have to be loud, late, or complicated to be meaningful. Small tweaks can make celebrations more enjoyable—and a whole lot easier on your body. 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

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 instead of a punishment. These simple, therapist-recommended tools have been game-changers for helping our kids (and honestly, me too) navigate emotional overwhelm, listening issues, and those holiday “kid crazies.”   In this episode, you’ll learn: • What a Calm Down Bench or Calm Down Corner is • How to introduce it to your kids without shame or punishment • What sensory tools, fidgets, and emotional regulation items really help • How co-regulation supports nervous system calmness • Why this setup works especially well during holiday chaos • How this small, doable tweak can bring more peace to your home   Whether your kids struggle with dysregulation, big feelings, transitions, or seasonal overstimulation, the Calm Down Bench is a simple, budget-friendly way to teach emotional skills that last.   Perfect for: busy moms, overwhelmed kids, ADHD families, sensory seekers, neurodivergent needs, and anyone wanting fewer meltdowns and more connection this season. 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 Before you shop: some links are affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no extra cost to you. These are the same mom-life and ergonomic tools I use and genuinely recommend to simplify your days and support your body 🤍 👉shop recs here  

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, avoid over-reaching, and keep your center of mass safely positioned over the ladder. You’ll learn why the right ladder height matters, how to avoid twisting while carrying décor, and why “just one more inch” is actually your sign to climb down and reposition.   You’ll also hear compassionate, realistic advice for decorating with kids in the house, pacing yourself physically, moving safely with loads, and protecting your spine and shoulders through the season.   This episode blends expert ergonomic principles with the real demands of motherhood — because your body deserves to feel supported, strong, and pain-free while you create holiday magic.         Links & Resources:     DM me on fb or Instagram for Gift voucher for personal ergonomic coaching — 90 minutes of customized help via Zoom, delivered in 1–4 sessions with homework and follow-up 🤍   Don’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering: Download the ebook hereFollow 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  

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 should use them Hydration strategy to prevent stiffness, swelling, and fatigue Neck support & lumbar adjustments for long sitting How to support your arms while holding a phone, book, or tablet Bungee-cord tablet mounting hack for eye-level kid viewing Snack boxes & activity boxes to reduce dependence on Mom Backpacks for each child so YOU don’t carry everything Baby gear travel tips — what to check, what to gate-check, and when to rent     Simon Says To Regulate If you haven’t listened yet, be sure to check out my episode on helping your kids co-regulate while traveling and through overstimulating environments. It’s the perfect companion to this travel episode — more peace, less stress, more connection.   Gift Coaching This Season: Want to support a mom you love with real, personalized ergonomic care? You can now purchase gift vouchers for ergonomic coaching sessions — it’s thoughtful, practical, and deeply meaningful 🤍   Links and recommendations mentioned in this episode may be Amazon affiliate links. As an Amazon Associate, I earn from qualifying purchases. This does not increase your price — it simply supports the podcast 🤍 McKenzie Lumbar Roll Kid neck pillows Kid snack boxes  Shop Fav Products    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

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 into rounded shapes. In this episode, I break down the real root cause of posture challenges, including tight front-body muscles, weak back-body endurance, and environments that work against us. You’ll learn practical ways to stretch, strengthen, and set up your home and work routines to support the posture you want, not the one you’ve accidentally trained.   In This Episode, You’ll Learn:   Why correcting your posture never lasts How your home, office, and daily routines reinforce forward head posture The truth about tight pecs, rounded shoulders, and postural muscle fatigue The two-part fix: opening the front body + strengthening the back body Simple exercises to build posture endurance Real-life mom examples (nursing, driving, cooking, bath time, office work) A 5-minute daily routine to start retraining your posture today 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     Work With Me: If you want personalized support with your posture, workspace, nursery setup, driving posture, or daily routines, ergonomic coaching is for you. We’ll hop on Zoom and problem-solve your real-life pain points together. Book your session through the link in the show notes.

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, not harder.   You’ll learn: 🛁 How to set up a comfortable, ergonomic bath space (even if you don’t have a tub) 💧 Safe ways to shower with your baby—including the “bathtime swaddle” and “swaddle bath” methods 🧍‍♀️ How to protect your back, neck, and shoulders with better posture and body mechanics 👶 Tips for promoting independence and body awareness in your kids (“You Go, I Go” method) 🧴 Simple swaps and tools—like bath kneelers, elbow rests, and rinse wands—that make a big difference   This episode is packed with practical tools to make an everyday routine a little more comfortable, supported, and joyful.       ✨ In Case You Missed It: We just celebrated one year of podcasting! 🎉 Thank you for being part of this incredible community of moms learning to feel better in the body we mother in.   And in other exciting news, I was recently a guest on the Mom2Mom Mentoring Podcast with Misty Hughes. It’s a beautiful conversation about my motherhood journey and how Everyday Ergonomics for Working Moms came to life. You can listen to that episode Here   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

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 moms across the U.S., U.K., New Zealand, the Netherlands, and Canada—and I’m so grateful for every single listener who’s tuned in while folding laundry, driving to work, or nursing at 2 a.m.   In This Episode, You’ll Hear: ✨ How Everyday Ergonomics for Working Moms started and who it’s for 💡 The unexpected ways the podcast grew—like the Feeding Foundations collaboration with Gratitude & Grace Lactation 📊 Fun listener stats and top countries tuning in   🎧 The Top 3 Episodes moms loved most: 1️⃣Episode 3: Pick Up Your Toddler Without Back Pain — hinge from your hips and use your legs 2️⃣ Episode 2: Fix Tech Neck on the Go — quick resets for your shoulders and spine 3️⃣ Episode 14: Mommy Wrist Relief — positioning tips that save your wrists   🪑My favorite frameworks: SEAT Check, Lift Like a Mom, Where Heart Meets REST, and The 4 E’s—and where to find them in past episodes.  🧠 Reflections on how small hinges truly swing big doors 💪 What’s coming next in Year Two—more resources, deeper support, and expert guests on pelvic floor health, epidural questions answered, and childhood motor development     Special Thank You to Our Guests 🤍   A huge thank-you to the incredible experts who joined me this year:   Dr. Arryn Gamble, PT, DPT, NCS, MSCS — for sharing insight on headache causes and management  Krista Cassel, IBCLC — for helping moms navigate feeding foundations with confidence Join the Celebration 🎉 Share your favorite episode or ergonomic “aha” moment with me on Instagram @dr.amada_ergocoach ☕ Leave a review and tell me how Everyday Ergonomics has helped you move through motherhood with less pain and more ease.   Here’s to another year of comfort, confidence, and care—for your day job, your mom job, and everything in between. 🤍   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    

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