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 the basics of everyday ergonomics, what it actually means, and why so many moms experience pain during daily tasks like feeding, carrying, working, and driving. You’ll learn how small, realistic adjustments can reduce strain and help you feel better—without adding more to your plate.

This episode lays the foundation for understanding why pain is common in motherhood, but not something you have to accept as normal.

In this episode, we cover:

Why this matters

Motherhood doesn’t come with ergonomic training—but it should. Pain isn’t a personal failure or a lack of strength. It’s often a sign that your body needs better support, not more effort.

Small changes really do add up. And learning how to support your body in the moments you’re already living can make a meaningful difference in how you feel day to day.

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

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 you’re built, hypermobility, pregnancy and postpartum changes, or natural wear and tear over time.

In this episode, we cover:

We also talk about why the right progression and loading—not just random exercises—make all the difference, especially for busy moms lifting kids, managing homes, and moving through long days.

If you’re feeling unsure about what exercises are appropriate for your body, or how to modify daily activities so they stop irritating your back, ergonomic coaching can help.

As an ergonomic coach with a strong clinical background as a physical therapist, I support moms in building stability, reducing pain, and moving with more confidence in real life—not just in the gym.

✨ Learn more about ergonomic coaching in the show notes and let’s help your body feel supported in the life you’re already living. 🤍

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

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:

Whether you’re at home, at work, or on the go, these small ergonomic tweaks can make a huge difference—saving time, reducing pain, and helping you get the most out of every session.

Grab a chair, a towel, and your pump, and let’s make pumping a little easier and a lot more comfortable 🤍

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 

Here 

Free Download for Breastfeeding Support: Feeding Foundations  EBook 

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 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:

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:

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:

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 here

🤍 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:

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