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

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:

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:

🎉 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:

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:

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:

✨ 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