The “Mom Shoulder” Fix: How to Prevent Pain from Carrying Car Seats
Posted by: Reform Physical Therapy in Injury Prevention, Injury Recovery on August 11, 2025
Shoulder Pain Isn’t Just a Gym Injury
If you’re a parent of young kids, chances are your shoulder pain isn’t from lifting weights — it’s from lifting car seats. While parenting doesn’t come with a manual, it does come with repetitive motions that can lead to serious strain, especially on the shoulder, neck, and upper back.
We call it “Mom Shoulder” — though any parent or caregiver can experience it. The good news? You don’t have to push through the pain. With the right mechanics and prevention strategies, you can carry your child with confidence and less discomfort.
What Is “Mom Shoulder”?
“Mom Shoulder” refers to pain or inflammation in the shoulder, upper back, or neck caused by repetitive lifting and carrying of heavy baby gear — especially car seats, diaper bags, and even toddlers themselves. Most commonly, it involves:
- Rotator cuff strain
- Upper trapezius tension
- Neck stiffness
- Radiating pain down the arm
This type of overuse injury builds over time and can interfere with everything from sleep to daily tasks. Rotator cuff strain is a common issue in parents lifting and carrying heavy objects, including infant car seats.
Why Car Seats Are a Common Culprit
Infant car seats are awkward to carry and can weigh over 30 pounds with the baby inside. Parents often grab them one-handed, swing them out of the car, and hold them at an angle — all of which puts stress on the shoulder joint and surrounding muscles.
Repeated over the course of weeks or months, this can lead to:
- Shoulder impingement
- Muscle strain
- Nerve compression
- Chronic upper body pain
How to Prevent “Mom Shoulder”
Here are a few smart ways to prevent or reduce pain caused by car seat carrying:
1. Adjust Your Grip
Instead of holding the car seat by the handle with your wrist twisted, try looping your arm through the handle and holding it from underneath. This keeps your shoulder and wrist in a more neutral position.
2. Alternate Sides
Don’t always carry on the same side. Alternating helps prevent muscle imbalances and overuse.
3. Engage Your Core
Even if you’re walking a short distance, engage your abdominal muscles to support your back and shoulders while lifting or carrying.
4. Lift with Your Legs
Bend at the knees—not at the waist—when lifting a car seat from the floor or vehicle. This protects both your back and shoulders.
5. Stretch and Strengthen Regularly
Simple shoulder mobility exercises, light resistance band work, and posture awareness can help keep your muscles balanced and strong.
When to See a Physical Therapist
If you’re experiencing ongoing pain, numbness, tingling, or weakness in your shoulder, it may be time to see a physical therapist. At Reform, we work with parents every day who are dealing with mobility and strength limitations caused by repetitive parenting motions.
We’ll help you:
- Identify the root cause of your pain
- Improve mobility and shoulder function
- Teach safe lifting and carrying techniques
- Strengthen supporting muscles to prevent reinjury
Parenting Is Hard. Shoulder Pain Doesn’t Have to Be Part of It.
Taking care of your child shouldn’t mean compromising your own well-being. Whether you’re carrying a car seat, chasing a toddler, or holding your baby for hours on end, your body deserves support too.
If shoulder or neck pain has become your new normal, it’s time for a reset. Let’s get you back to moving with strength and confidence.
Ready for Relief?
Reform Physical Therapy offers one-on-one evaluations and customized treatment plans for active parents experiencing shoulder and neck strain. Call us today and get scheduled!