Mom Shoulder: Why Lifting Kids Causes Shoulder Pain (and How PT Helps)

Posted by: Reform Physical Therapy in Physical Therapy Tips on February 27, 2026

If you’re a mom, you already know your shoulders work overtime. You carry car seats, lift toddlers onto your hip, bend over cribs, drag diaper bags, and reach for everything your kids drop. It’s nonstop. Over time, all that lifting adds up. Before you know it, your shoulder starts to feel sore, tight, or even sharp when you reach or raise your arm. Many moms think this pain is normal or something they just have to live with. It’s not. “Mom Shoulder” is real, and physical therapy can help you heal and move comfortably again.

At Reform Physical Therapy, we see this every week. Moms come in tired, busy, and frustrated because their shoulder pain makes everyday tasks harder. The good news is that this pain has real, fixable causes. And with the right guidance, your shoulder can feel strong again.

Why “Mom Shoulder” Happens

Most moms carry weight in the same way every day. You may hold your toddler on one hip. You might scoop your baby up with the same arm. You often reach forward in a rounded position while feeding, dressing, or lifting your child from the floor. These repeated movements change how your shoulder works.

When the muscles around the shoulder become tired or unbalanced, more pressure falls on the smaller, more sensitive structures inside the joint. Over time, the shoulder becomes irritated. You might feel pain in the front of the joint. You may feel a pinch when lifting your arm. Simple tasks like pushing open a door or reaching into the back seat of the car suddenly feel harder.

Many moms also struggle with posture because caring for kids often means bending, leaning, and rounding the upper back. When your posture shifts, the shoulder has less room to move, and the pain becomes easier to trigger. It doesn’t take one big injury. It builds slowly from doing the same motions thousands of times a week.

How Mom Shoulder Pain Feels

The pain can show up in different ways. Some moms feel a sharp pinch when they lift their child. Others notice a deep ache at the end of the day. Many feel like the shoulder gets tired too fast. Some even feel the pain at night when rolling over.

It can be frustrating because you’re doing the same things you’ve always done. But now your shoulder reacts differently. That change is your body asking for help.

Why the Pain Often Gets Worse Over Time

Once the shoulder starts to feel irritated, it becomes easier to flare up. The muscles around it work even harder to protect the joint. When those muscles tighten, your shoulder moves less smoothly. The joint becomes more sensitive. Even lifting something light — like a backpack or grocery bag — can spark pain.

When moms keep pushing through this stage, the pain may begin to spread into the upper arm, the neck, or even the upper back. Sleep can become difficult, especially if you lie on the painful side. Reaching overhead or behind you might feel uncomfortable. Many moms start using the other arm more, which can create new problems.

This cycle continues until you get support. But the good news is that physical therapy breaks that cycle in a safe and steady way.

How Physical Therapy Helps Mom Shoulder Pain

A physical therapist looks at how you lift, carry, reach, and move throughout the day. They take time to understand your daily routine because caring for kids is physical work. They want to know how old your child is, how often you lift them, and which arm you use most.

During your session at Reform Physical Therapy, your therapist checks the strength and flexibility of your shoulder and upper back. They may notice that one muscle is doing too much work or that another isn’t doing enough. They also look for tightness in the chest, stiffness in the upper back, or changes in posture that may be affecting the joint.

Once they understand the cause, your therapist guides you through movements that rebuild strength and restore comfort. These exercises are simple and focused. They improve the way your shoulder moves and help the muscles support the joint again. Your therapist also teaches you small adjustments for lifting your kids that make a big difference over time.

Mom Shoulder pain often improves quickly once the right problem is treated.

Small Changes That Make Lifting Kids Easier

Your therapist may suggest lifting your child closer to your body instead of reaching with straight arms. They may teach you how to switch sides more often so one shoulder doesn’t carry all the weight. They might show you how to hold a car seat in a safer way that doesn’t strain your shoulder.

These changes are small, but they help your shoulder relax and move the way it should.

When to Get Help

You don’t have to wait until the pain becomes severe. If your shoulder hurts when you lift your child, carry a car seat, push a stroller, or reach overhead, it’s a good time to talk with a physical therapist.

Many moms wait for months hoping the pain will go away on its own, but the shoulder usually needs guided movement to heal. Getting support early saves you from long-term frustration and helps you feel more confident caring for your child.

Your Shoulder Deserves Care Too

Caring for kids is demanding. Your body feels the weight of every lift, every reach, and every long day. You deserve to feel strong and supported.

If you’re dealing with Mom Shoulder and want answers, our team at Reform Physical Therapy is here for you. We help moms across Maine move with less pain and more confidence every day.