Everyday Ergonomics for Working Moms | Stop pain, fix biomechanics, improve function
This podcast helps working moms manage daily aches and pains by improving body mechanics. Host Amanda Rabin, a physical therapist and mother of three, shares simple adjustments for nursing, cleaning, work, and play. The show aims to reduce physical discomfort without requiring time-consuming appointments. It offers practical ergonomic tips for busy mothers.
Episodes
94. The 30-Second Body Reset: Habit Stack Movement Into Your Busy Day
You probably don’t need another stretching routine, mobility program, or self-care task added to your to-do list.
What if you could help your body feel better by attaching movement to things you’re already doing every day?
In this episode of Everyday Ergonomics for Working Moms, we’re talking about the 30-Second Body Reset—using habit stacking to build small bursts of movement into your real life.
93. Back to School Ergonomics: Stop Being the Family Pack Mule
Back-to-school season means backpacks, lunchboxes, water bottles, shoes, sports bags, uniforms…and somehow Mom ends up carrying all of it.
But before we talk about better body mechanics for carrying all the things, there’s another question worth asking:
Do you actually need to be carrying them?
In this episode of Everyday Ergonomics for Working Moms, we’re talking about how building independence i
92. World Breastfeeding Week Special: A Free Resource to Help You Feel More Supported at Every Feed
World Breastfeeding Week Special: A Free Resource to Help You Feel More Supported at Every Feed
In honor of World Breastfeeding Week, I’m sharing one of my favorite free resources for new and expecting moms: Feeding Foundations.
As both a Doctor of Physical Therapy and Lactation Consultant, I created this guide to help you build a strong foundation for more comfortable, successful feedings—for bot
91. The Couch Position: Why Your Evening “Rest” Still Leaves You Achy
Do you ever make it through a busy day feeling “fine”… only to finally sit down on the couch and suddenly notice your back, hips, neck, or shoulders aching?
You’re not imagining it—and you’re definitely not alone.
In this episode of Everyday Ergonomics for Working Moms, we’re talking about what I call The Couch Position and why your evening “rest” doesn’t always leave your body feeling refreshed.
90. Why Doing the Dishes Hurts Your Back (It’s Not Just the Chore)
Do your back, hips, or shoulders ache after doing the dishes, cooking dinner, or standing at the kitchen counter?
It might not be the task that’s bothering your body—it could be the position you’re in.
In this episode of Everyday Ergonomics for Working Moms, we’re talking about what I call the “dishwasher position”—that slight forward-leaning posture moms spend countless minutes in every single da
89. Hip Carrying: Helpful in the Moment, Hard on Your Body
Hip carrying your child feels like the easiest solution in the moment—but what if it’s also one of the reasons your back, hips, or pelvis keep hurting?
In this episode of Everyday Ergonomics for Working Moms, we’re talking about the unofficial posture of motherhood: one hip popped out, one arm holding a toddler, and the other trying to do everything else. While this position can feel effortless, r
88. Stop Stretching Until You Ask Yourself This One Question
Do you constantly feel like your neck, shoulders, hips, or back are tight? Have you been stretching the same muscles over and over—but nothing seems to change?
What if that “tight” feeling isn’t actually caused by muscles that need more stretching?
In this episode of Everyday Ergonomics for Working Moms, we’re unpacking one of the biggest misconceptions I see as a physical therapist. You’ll learn
87. What a Week in Our Crawl Space Taught Me About Working Without Pain
What does spending days crawling under a house have to do with back pain, body mechanics, and working motherhood?
A lot.
This week, my husband and I took on one of the most physically demanding home projects we’ve ever tackled. We expected to end the week sore, stiff, and exhausted. While we were definitely tired, we were surprised by what didn’t hurt—and the reason why reinforces everything I tea
86. Do You Spend Your Evenings Recovering From Your Own Life? The Real Reason Moms Feel So Achey by 8 PM
Do you end the day feeling completely wiped out… even when you didn’t technically “work out”?
Maybe your neck hurts.
Your back aches.
Your hips feel stiff.
And you wonder…
Am I out of shape?
Getting older?
Doing something wrong?
In this episode, I’m challenging a belief I hear from moms all the time:
“I just need to get in better shape.”
What if the issue isn’t motivation… but mismatch?
You
85. 3 Mom Posture Pitfalls Causing Neck, Back & Hip Pain
Most moms don’t develop posture problems from sitting at a desk all day. They develop them from how they move, lift, hold, and carry kids all day long.
In this episode, I break down the 3 most common mom posture habits I see that lead to neck pain, back pain, hip tightness, and that “always sore” feeling.
In this episode we talk about
1. The Mom Lean (standing on one hip)
Standing with all y
84. Why Your Home Office Still Hurts (Even After Buying an Ergonomic Chair)
You bought the ergonomic chair. Maybe you added a standing desk, lumbar support, or a fancy footrest too. Yet somehow your back still aches, your neck is tight, and your shoulders are screaming by the end of the day.
If you’ve ever thought, “I did all the things, so why do I still hurt?” this episode is for you.
As working moms, we often assume pain must mean we need better equipment. But in my
83. How Lumbar Support Fixes Your Entire Driving Posture (And Reduces Back, Neck & Shoulder Pain)
Do you struggle with back pain, neck pain, or shoulder tension after driving?
The solution may not be stretching your neck or forcing your shoulders back. It may start with your pelvis.
In this episode of Everyday Ergonomics for Working Moms, I explain how proper lumbar support can improve your entire driving posture through a simple chain reaction. When your pelvis is positioned well and your nat
82. 2 Ergonomic Chair Adjustments That Can Change Your Whole Workday
Today we’re talking about two underrated ergonomic chair adjustments that can completely change how your body feels during the workday. If you end your day with tight shoulders, an aching back, tension headaches, or that “why does my whole body feel stressed?” feeling after sitting at your desk, your chair setup may be contributing more than you realize.
In this episode, I’m breaking down two simp
81. Summer Foot Pain Relief for Moms: Better Shoes for Walking, Standing & Events
Maycember is here, summer is starting, and suddenly your calendar is packed with graduations, field days, cookouts, beach trips, and long days on your feet. And if your feet are hurting more than usual—you’re not imagining it.
In this episode, we’re talking about why foot pain, heel pain, and plantar fasciitis tend to spike this time of year, and how your shoe choices may be playing a bigger role
80. The Real Reason Your Pain Keeps Coming Back (Even After You Fix Your Posture)
You adjusted your desk setup.
You fixed your car posture.
You bought the lumbar pillow.
You keep reminding yourself to sit up straight…
So why do your shoulders still slump forward by midday? Why do tension headaches keep creeping back in? And why does your neck still feel tight by the end of the day?
Because posture isn’t just about awareness.
It’s about endurance.
In this episode, we’re talk
79. You’re Lifting Your Kids “Correctly”… So Why Does Your Back Still Hurt?t
You’ve fixed your lifting mechanics.
You’re using your legs, keeping your child close, engaging your core…
So why does your back still hurt?
In this episode, we’re digging into the missing piece most moms overlook: resiliency.
Because the truth is—back pain in motherhood isn’t just about how you lift. It’s about how much your body can handle, over and over again, throughout the day.
From picking u
78. When Carrying Your Kid Hurts Your Back (And the Fix Most Moms Miss)
Back pain from carrying your toddler? Hip pain from holding your baby all day?
If you’re a working mom dealing with constant aches from carrying your kids, this episode will show you why it’s happening—and how to fix it with simple, realistic changes.
Carrying your child is one of the most physically demanding parts of motherhood. Whether it’s holding your toddler on your hip, lifting them in and
77. What Causes Bunions (and How to Stop Them Without Giving Up Cute Shoes)
Bunions are often blamed on genetics or years of wearing the “wrong” shoes—but that’s only part of the story.
In this episode, I’m breaking down what a bunion actually is, why it forms, and how your daily habits—from the shoes you wear to the way you walk—play a much bigger role than you might think.
As a physical therapist (and someone who wore pointe shoes and heels for years), I’ve personally r
76. Bleacher Back Pain Relief for Moms: Easy Fixes That Actually Work
If you’ve ever left your kid’s game more sore than they are… this episode is for you.
Between hard bleachers, hauling all the gear, and sitting in awkward positions for hours, it’s no surprise so many moms deal with back pain after sports days. But the good news? You don’t need more time, more workouts, or a total routine overhaul to feel better.
In this episode, I’m walking you through simple, re
75. The Car Seat Lift That Saves Your Back
Have you ever lifted the infant car seat out of the car and felt that little tweak in your back? That 15–25 lb seat plus your baby might not seem heavy… until it’s your low back, shoulders, and core feeling the strain.
In this episode, I share the exact car seat lift that protects your back, shoulders, and core — plus a few tricks most moms don’t know. You’ll learn:
Why lifting a car seat hur
74. Spring Cleaning Without Back Pain: The Ergonomic Fix Moms Need
Spring cleaning can cause a lot of back pain for moms, especially when you’re bending, lifting, scrubbing bathrooms, and hauling laundry baskets in one long cleaning session.
In this episode, learn simple ergonomic strategies to help you clean your home without wrecking your back, neck, or shoulders.
If your back aches after vacuuming, scrubbing bathrooms, or carrying laundry baskets, you’re not a
73. Motherhood Is an Extreme Sport: Why Moms’ Bodies Hurt
Motherhood asks a lot from your body.
Think about what your body does in a typical day as a mom: lifting kids, carrying awkward loads, bending down to pick up toys, standing while cooking, sitting at a desk, driving to activities, and helping with bedtime routines.
It’s constant physical work.
And yet most moms are never taught how to support their bodies through these demands.
In this epi
72. Tech Neck for Moms: Why Your Neck Always Hurts (And How to Fix It)
If your neck hurts at the end of the day, you’re not alone. Many working moms experience constant neck pain from a combination of desk work, phone use, driving kids around, and everyday parenting tasks.
This “tech neck” posture happens when your head spends hours tilted forward while texting, scrolling, working on a laptop, or looking down throughout the day. Over time, that extra strain can lea
71. How to Carry an Infant Car Seat Without Back, Arm, or Wrist Pain
Infant car seat back pain is incredibly common — especially in the postpartum months. If you’re dealing with wrist pain from carrying a car seat, arm fatigue from the infant carrier, or shoulder and low back pain after lifting the baby seat, you’re not alone.
Carrying an infant car seat places uneven load through your wrist, shoulder, and spine, and most moms were never taught how to lift or car
70. School-Age Mom Neck Pain: The Real Reason Driving Your Kids Everywhere Is Wrecking Your Neck
If your neck and shoulder start hurting every school year when activities pick back up… you are not imagining it.
More driving. More sitting. More carrying backpacks, sports gear, and tired kids.
It adds up fast.
Last week, my own neck and shoulder locked up after a sudden increase in driving time, school drop-offs, and carrying my toddler barefoot across parking lots.
But here’s the impor
69. The Simple Support Framework: How Working Moms Fix Back, Neck & Shoulder Pain from Desk Work and Motherhood
If you’re a working mom dealing with back pain, neck pain, shoulder tension, or constant physical exhaustion, you are not alone.
So many moms struggle with pain from:
Sitting at a desk all day
Holding and carrying their kids
Feeding, nursing, and daily caregiving tasks
Poor posture and unsupportive workspaces
And most moms assume this is just part of motherhood.
But it’s not.
In this
68. Desk Work Without the Headaches: A 3-Step Framework for Real Relief
Ending every workday with a headache isn’t normal—and it’s not just stress.
In this episode, I break down why desk work commonly leads to headaches and walk you through my 3-Step Simple Support Framework using one of the most common pain complaints I see in working moms.
We talk about how your desk setup, screen habits, and daily movement patterns quietly contribute to head and neck tension—an
67. How Moms Can Lift, Bend, and Carry Without Pain
Feeling sore, stiff, or wiped out after daily mom duties?
If you’re constantly lifting toddlers, bending for diaper changes, or reaching into car seats, your body is taking a beating—and it doesn’t have to. In this episode, we’re breaking down how to move smarter, lift safely, and strengthen the muscles you actually use every day as a mom.
You’ll learn:
How small environmental tweaks can make
66. Ergonomics Isn’t Just for Office Workers: The Basics Every Mom Needs
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.
65. Clunky, Tight, and Unstable? Understanding Spinal Instability in Mom Life
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 move
64. Pumping Without Pain: Posture, Support, and Milk Flow Tips for Busy Moms
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:
How upright posture improves milk flow and prevents strain
The simple towel-roll trick to support your low back while sitting in a chair
How to sit back instead of leaning
63. New Year Clear Focus: Planning Your Life to Protect Your Peace (and Your Body)
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 go
62. Train for the Life You Live: Functional Strength for Moms
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 li
61. Christmas Morning Without the Chaos: Simple Prep for a Calmer, Cozier Day
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
60. How to Celebrate New Year’s With Young Kids (Without Staying Up Till Midnight)
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 epi
59. Holiday Overwhelm? Try Our Calm Down Bench for Emotional Regulation, Co-Regulation & Fewer Meltdowns
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
58. Holiday Ladder Safety for Moms: OSHA Tips, Ergonomic Strategies, and Real-Life Decorating Advice
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,
57. Bio-Hack Your Holiday Travel: Pain-Free Tips for Moms on the Move
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 stockin
56. Posture for Moms: Fix Forward Head, Rounded Shoulders, and That Tech-Neck Hump the Right Way
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 e
55. Bath Time Ergonomics for Moms: How to Protect Your Back and Make Bath Time Easier for You and Your Kids
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
54. 1 Year Strong: How Small Tweaks Became Big Wins for Working Moms
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 mor
53. Halloween Survival Guide for Busy Moms: Fun Ideas, Easy Meals, and Calm Bedtime Tricks
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 Le
52. Holiday Cooking Without the ache: Ergonomic Tips for Big Meal Prep
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
51. Better Sleep by Design: Pillow Placement for Every Type of Sleeper
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 an
50. The Baby Gear You Should Think Twice About
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
49. Streamline Motherhood: Everyday Hacks That Support Your Body and Mind
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 simp
48. From Wrist to Trap: The Mom Pain Connection | Understanding Compensations and Pain Clusters in Motherhood
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
47. The Truth About Back Pain: Movement, Strength, and Mom Life
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 a
46. Car Ergonomics Made Simple: The SEAT Check for Moms on the Go
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 m
45. From Painful Drives to Comfortable Commutes: Carolyn’s Success Story
✨ 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 fe
44. Stretch It Out: A Quick Reset for Nursing & Everyday Mom Life
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 beaut
43. My Breastfeeding Journey: 3 kids, 3 Different Stories
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 m
42. The HEART Method: All Things Latch, Breastfeeding and More with Lactation Consultant Krista Cassel
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
Feeding Foundations: A Complete Guide to Comfortable, Connected Breastfeeding for Mom and Baby
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 a
41. The REST Method: What Every Mom Needs Before Feeding Baby
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 ses
The Milk Minute: (REPLAY episode 8) How to Set Up Your Nursing Station to Reduce Neck Pain and More
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 fro
40. The Other Side of the Bed: Ergonomic Tips for Hospital Stays as the Support Person
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 s
39. The Two Muscle Groups Moms Should Train (That Aren’t Abs)
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 y
38. Simon Says to Regulate: Playful Movement for Calmer Kids and Happier Moms
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
37. Mom Hacks for Grocery Shopping: Tips to Save Time and Save Your Back
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 ergon
36. Upper Trap SOS: Everyday Fixes for That Nagging Neck and Shoulder Tension
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, o
35. The Bottle-Feeding Advice No One’s Giving You: Comfort Tips For Bottle-Feeding Caregivers
Bottle feeding isn’t just about the baby — it’s about you, too. In this eye-opening episode, we flip the script on the usual bottle-feeding talk to focus on your physical comfort and long-term well-being. Whether you’re exclusively bottle feeding or just doing a few feeds a day, this episode is packed with ergonomic tips and body-saving strategies that no one’s telling you — but every caregiver ne
34. Sitting Pretty (and Pain-Free): Simple Tips for Less Back Pain
Do you have pain when you sit? Whether you’re working at a desk, nursing on the couch, commuting, or just trying to relax—chronic back pain doesn’t have to be part of your mom life. In this episode, I’m sharing simple and practical ways to tweak how and where you sit so you can feel more comfortable (without needing a fancy chair or a total setup overhaul). You’ll learn how to adjust your seat, su
33. Push It, Push It Good: The Body Mechanics You Didn’t Know You Needed
Today we’re building on last week’s “Lift Like a Mom” episode with another simple tip: push, don’t pull—whenever you can.
We’ll cover:
Why pushing gives your body a mechanical advantage
How pulling increases your risk for strain and injury
A real-life example: stroller vs. wagon
What to do when pulling is unavoidable—and how to do it safely
So the next time you’re moving something heavy,
32. From Toy Bins to Car Seats: Lift Smarter, Not Harder
Do you lift your toddler more times a day than you can count — and feel it in your lower back by bedtime?
In this episode, we’re talking about how to prevent back pain while lifting kids, car seats, laundry baskets, and toy bins — basically, everything moms carry on a daily basis. If you’ve ever wished someone would just teach you how to lift properly for mom life, you’re in the right place.
You’l
Greatest Hits Series: The 4 E’s of Office Ergonomics| Quick Tips to Make Your Workspace Work for You
🎧 Replay: The 4 E’s of Office Ergonomics | Quick Tips to Make Your Workspace Work for You
Episode 4 (Replay Day 5 of our Top 5 Countdown to 1K!)
If you spend hours on your laptop or desktop—whether you're working from home, running your business, or squeezing in admin during nap time—your workspace matters more than you think.
In this fan-favorite episode, we’re revisiting the essential tips that
Greatest Hits Series: Improve Your Posture From The Car |3Tips to Reverse Tech Neck
Originally aired: November 4, 2024
Replay date: May 30, 2025
Part of the “Greatest Hits (So Far): Top 5 on the Road to 1K” series
In This Episode:
Do you suffer from tech neck, forward head posture, or the dreaded “mom hump”? You're not alone—and you don’t need a full workout or fancy setup to start reversing it.
In this highly practical episode, Amanda shares:
The 3 simple things you can do fro
Greatest Hits Series: Typing, Toddlers & Tennis Elbow
Originally aired: May 12, 2025
Replay date: May 29, 2025
Part of the "Greatest Hits (So Far): Top 5 on the Road to 1K" series
In This Episode:
If your elbows hurt after a day of typing, lifting your toddler, or carrying groceries like a pro—you might be dealing with tennis elbow. And nope, you don’t need to play tennis to earn that title.
In this popular episode, I break down:
What lateral epico
Greatest Hits Series: Top 2 Exercises for an Easier Pregnancy, Delivery & Postpartum
Ep. 19 (Re-air): The Top 2 Exercises for an Easier Pregnancy, Delivery, and Postpartum
Part of the “Greatest Hits (So Far): Top 5 on the Road to 1K” series
Original Air Date: March 3, 2025
Replay Date: [Insert current date here]
In This Episode:
Exercise during pregnancy isn’t just safe—it’s powerful. In this popular episode, Amanda breaks down:
The top two exercises that prep your body for a sm
Greatest Hits Series: Pick Up Your Toddler AND Protect Your Back
Ep. 3 (Re-air): Pick Up Your Toddler AND Protect Your Back | Lifting Mechanics for Moms
Part of the “Greatest Hits (So Far): Top 5 on the Road to 1K” series
Original Air Date: November 11, 2024
Replay Date: May 27, 2025
In This Episode:
We’re rewinding to one of the most-loved episodes of the show—and for good reason. If you’ve ever picked up your child and felt it in your back, hips, or shoulder
31. Best Baby Carrier Tip for Moms: Comfort, Safety & Injury Prevention
Wearing your baby shouldn't wear you out. Whether you’re babywearing for five minutes or five hours, this episode is your go-to guide for choosing and using a baby carrier that supports both you and your little one.
In this episode I dive into everything you need to know—from types of carriers to ergonomic tips—so you can move through your day without backaches, shoulder pain, or frustration. Afte
30. Floor Play Without Pain | Comfort Tips for Moms with Young Kids
Floor play is one of the best ways to connect with your kids—but let’s be real, it’s not always easy on your body. In this episode, we’re diving into practical, ergonomic strategies to help you get up and down from the floor with ease and stay comfortable while playing—so you can focus on connection, not discomfort.
We’ll cover:
Common pain points during floor time (and what’s causing them)
Simpl
29. Typing, Toddlers, and Tennis Elbow | Ergonomic Tips to Save Your Arms
If you’ve ever felt a sharp or nagging pain on the outside of your elbow after typing all day or lifting your child, you might be dealing with lateral epicondylitis—commonly known as tennis elbow. In this episode, we’re diving into what causes it, how to treat it, and—most importantly—how to prevent it in your everyday mom life.
From posture tweaks at your desk to better ways to carry your little
28. Fuel-Up & Stretch Out: A Mini Reset for Moms on the Move
Long drives can wreak havoc on your posture—but a quick stretch break is all it takes to reset your body and your mood. In today’s episode, we’re sharing a simple, efficient stretch routine you can do while fueling up at the gas station. Perfect for working moms on the go, these movements are designed to counteract the aches and stiffness that come with hours of driving.
You’ll learn:
The best s
27. Pregnancy Pillow Talk: Smart Support for Your Belly, Back & Body (With or Without the Fancy Stuff)
Struggling to get comfy while sleeping, or just existing during pregnancy? You’re not alone! In this episode, we’re diving into the world of pregnancy pillows—what they are, how to use them, and whether you really need one.
I’ll also share simple, budget-friendly ways to support your belly and body using what you already have at home. Whether you’re team “fancy pillow” or “make it work,” this
26. No More Car Contortions | Roadtrip Ergonomics Every Mom Needs
If you have traveled with kids in the car for longer than 30 minutes you know the struggle. Constant reaching behind you, climbing thru the SUV and car contortions to meet everyone’s needs as your spouse drives blissfully with their headphones 😅
In this episode I am sharing all my tips to save your spine, shoulders and sanity as a roadtrip mom. Whether you are the driver or co pilot, this is fo
25. Mom Hacks I Wish I Knew Sooner
In this episode, we're diving into the *mom hacks* that make life smoother, easier, and just a little more joyful. As a mom of three, I've picked up more than a few tricks along the way—and today, I’m spilling all my favorites. From managing meltdowns to staying one step ahead of the chaos, these are the hacks I wish I had known sooner.
But that's not all—I’m also sharing some of my favorite *go
24. Baby Ergonomics 101 — Signs, Red Flags, and Treatment for Torticollis (Tight Neck) in Babies
Ever notice your baby always tilts their head to one side or struggles to turn the other way? Or maybe you’ve seen that dreaded “flopped-over head” look in the car seat? Let’s talk about what that really means.
In this episode, we’re diving into baby ergonomics and how to spot and support your little one if they have a tight neck or torticollis. You’ll learn:
What torticollis actually is (and
23. Sports Mom Like A Pro | 7 Tips to Reduce the Stress and Pain in Your Sports Mom Era
If you are in your sport mom era, this episode is for you! I have gone from overwhelmed, exhausted and aching every Saturday morning to relaxed and comfortable over 4 years of my kid’s athletics. I want to save you some time and pain by sharing all the tips. In this episode I share 7 tips to make Sport Mom life easier.
Hope you find this enlightening and that it gives you joy!
Until next ti
22. Quick Computer Stretch Break | 4 Exercises to Break Up Static Sitting
So many people, especially moms are working from home or from
Computers for a large part of the work day. Prolonged sitting can do a number on the neck, shoulders, upper back and more. Break up the static sitting with a quick stretch break.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
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