Between carrying toddlers, breastfeeding, and juggling endless household tasks, it’s no surprise that many mothers experience shoulder pain. But when the dull ache starts to linger or when simple movements like lifting your arm or reaching behind your back become difficult, it may be a sign that your shoulders are under more stress than you think.
We spoke with Dr Desmond Ong, Dr Bernard Lee, Dr Ruben Manohara, and Dr Roland Chong, orthopaedic surgeons at SportsIn Clinic in Singapore who specialise in shoulder and elbow conditions, to understand why shoulder pain is so common among mothers, what signs to look out for, and how to prevent long-term issues such as frozen shoulder.
Why Shoulder Pain Happens in Mothers
Caring for a young child can be very demanding on the upper body. From cradling your baby to reaching for items in awkward angles, these repeated actions add up, particularly when rest is limited.
According to Dr Desmond Ong, “Caring for a baby or young child is a very physically stressful activity. The duration, frequency and intensity of the repetitive movements puts great stress on the mother’s shoulder. This is further compounded by the lack of adequate rest, especially if she is a nursing mother. Hence, the mother is more prone to shoulder strain. The strain can also lead to inflammation and adhesive capsulitis, also known as frozen shoulder.”
Common movements that can strain your shoulders:
- Carrying and lifting children, especially with one arm
- Breastfeeding or bottle-feeding in an unsupported posture
- Household chores like laundry or cleaning that involve repetitive overhead movements
- Using devices or scrolling for long periods with rounded shoulders
- Sleeping positions that keep the shoulder compressed
These daily activities may not seem harmful, but the combination of repetition, fatigue, and poor posture can gradually cause micro-injuries to the muscles, tendons, and joints in your shoulder.
Recognising Early Signs of Shoulder Problems
It’s easy to brush off shoulder pain as just tiredness but persistent symptoms may signal something more serious. Dr Bernard Lee explains, “Normal tiredness tends to get worse at the end of the day and improves upon waking up the next day. That’s why persistent or worsening pain, weakness, and reduced shoulder mobility are early warning signs that often get overlooked.”
Early warning signs to pay attention to:
- Stiffness or tightness around the shoulder joint
- Pain when reaching overhead, behind your back, or across your body
- Weakness or fatigue when carrying children or lifting groceries
- Pain that worsens at night or disrupts sleep
- Difficulty putting on clothes or fastening a bra
Ignoring these signs can lead to long-term stiffness, or in some cases, frozen shoulder, a condition where the shoulder capsule thickens and tightens, severely limiting movement.
Why Women Are More Prone to Frozen Shoulder
Frozen shoulder (adhesive capsulitis) tends to occur more often in women, especially between the ages of 40 and 60. However, mothers who have spent years lifting children, managing physical chores, and neglecting shoulder care may develop it earlier.
Hormonal changes, autoimmune factors, and chronic inflammation can also make women more vulnerable. While frozen shoulder often develops gradually, it can take months to recover fully and sometimes up to a year or longer if untreated.
Managing Shoulder Pain: What You Can Do
You don’t need to live with shoulder pain. Small, consistent adjustments in your routine can help ease strain and speed up recovery.
1. Support your posture
- Keep your back straight and shoulders relaxed when feeding your child.
- Use pillows or nursing cushions to bring your baby closer to your chest instead of hunching forward.
- Adjust the height of your workspaces (changing table, sink, etc.) to avoid overreaching.
2. Strengthen gradually
- Gentle stretching and range-of-motion exercises can help keep the joint mobile.
- Focus on core and back strength, as these support your shoulders during lifting.
- Consult a physiotherapist before starting any new routine, especially if pain persists.
3. Ask for help when needed
“Having a supportive family or domestic help to take over challenging or painful tasks is crucial for successful recovery,” advises Dr Ruben Manohara. Don’t hesitate to delegate tasks like carrying heavy laundry or holding your child for prolonged periods. Short breaks make a big difference.
4. Apply warmth and rest
Warm compresses can relax tight muscles and relieve pain. Avoid sleeping on the affected shoulder and try to rest your arm when possible.
Preventing Long-Term Problems
Over time, untreated shoulder strain can progress into chronic conditions such as:
- Frozen shoulder (adhesive capsulitis) – stiffness and reduced movement
- Rotator cuff tendinitis – inflammation of shoulder tendons
- Bursitis – inflammation of the cushioning sac in the joint
- Referred pain from the neck or upper back
Dr Roland Chong explains, “Overly restricting movements or inadequate stretching can worsen shoulder stiffness. Learning how and how much to stretch from a physiotherapist will help avoid these mistakes.”
He also reminds mothers that pain in one joint can affect another. “The upper limb works as a kinetic chain, so issues in one joint, if not treated, can affect another joint over time. Mothers should look out for pain persisting more than two weeks or if another joint also becomes symptomatic.”
When to See a Doctor?
If you experience any of the following, it’s best to consult an orthopaedic specialist or physiotherapist:
- Persistent shoulder pain lasting more than 2 weeks
- Increasing stiffness or reduced range of motion
- Pain radiating down the arm or into the neck
- Weakness, numbness, or tingling sensations
- Difficulty performing everyday activities
Shoulder pain may feel like a small inconvenience at first, but over time, it can significantly affect your ability to care for your family and yourself. Recognising symptoms early, pacing your activities, and seeking proper guidance are key to maintaining healthy, pain-free shoulders.
