Can I Foam Roll My Back While Pregnant?

April 5, 2023 by Marjorie R. Rogers, MA (English), Certified Consultant

No, it is not advisable to foam roll your back while pregnant. Foam rolling can be beneficial for relieving tightness and tension in the muscles but there are certain risks associated with doing this type of activity during pregnancy. Foam rolling may increase abdominal pressure, which can put pressure on the uterus.

This could lead to contractions or premature labor. Additionally, due to changes in hormone levels during pregnancy, increased flexibility makes women more prone to injury than usual so it is important to take extra caution when doing any kind of exercise routine. It would be best for pregnant women wanting relief from soreness and stiffness in their lower back area to consult a doctor before beginning any form of stretching or strengthening exercises that involve movement from the abdomen area such as foam rolling.

  • Step 1: Place a foam roller underneath your back, lying on the floor with your knees bent and feet flat on the ground
  • Step 2: Start from your lower back and roll up to just below your shoulder blades
  • Move slowly and make sure to apply pressure evenly as you move along
  • Step 3: When you reach a tender spot, stop rolling over it for 20-30 seconds while breathing deeply
  • This will help loosen up any tight spots in the muscle tissue which can cause discomfort or pain during pregnancy
  • Step 4: Once you’ve finished going through each area of your back, repeat the process two more times at different points throughout the day if necessary
  • Make sure that you are always supporting yourself with one hand when foaming rolling so as not to strain too much weight onto baby bump or lower belly region

5 ways to foam-roll away your pregnancy pains | Prenatal Fitness

Foam Rolling Upper Back While Pregnant

Foam rolling upper back while pregnant can be a great way to relieve muscle tension and pain in the area. Not only is it safe to do while pregnant, but foam rolling helps target deep tissue muscles that are often hard to reach with other forms of exercise. As always, consult your doctor before beginning any new form of physical activity during pregnancy.

Can I Foam Roll My Back While Pregnant?


How Can I Decompress My Spine While Pregnant?

When pregnant, it is important to take measures to ensure that your spine remains healthy and properly aligned. One way of achieving this is through regular decompression exercises. During these exercises, you will gently stretch the spine by lying on your back with your feet flat on the floor or a raised surface.

You can use a bolster under your knees for additional support if needed. Additionally, placing an object such as a rolled up towel behind the lower part of your back may provide extra relief from any tension or pressure in that area. When performing these stretches, be sure to engage in deep breathing so as not to strain yourself too much and remember to always listen to what your body tells you!

How Do You Use a Foam Roller When Pregnant?

A foam roller can be a great tool to help alleviate aches and pains associated with pregnancy. To use the foam roller, start by sitting on it and slowly roll your hips, waist and back in a circular motion. This will help to relax muscle tension while providing relief from any tightness.

Make sure to keep your spine in alignment throughout the movement. You can also place the foam roller behind your lower back for additional support if needed. Avoid rolling over bony areas such as your tailbone or ribs as this could put pressure on them which can be uncomfortable when pregnant.

For best results, use the foam roller regularly during pregnancy for about 5 minutes each session 2-3 times per day for maximum benefits!

What Happens If I Twist My Back While Pregnant?

Twisting your back while pregnant can be dangerous and should be avoided if possible. This is because during pregnancy, the ligaments in your body become softer due to an increase in hormones like relaxin, which makes them more susceptible to injury. Twisting or straining your back can cause muscle spasms or strains and even lead to serious complications such as a slipped disc or sciatica pain.

If you experience any sharp pains or discomfort when twisting your back, you should seek medical advice from a healthcare professional immediately as it could indicate a more serious underlying issue that needs treatment.


Overall, foam rolling while pregnant is a safe and beneficial activity as long as it is done with caution. It can help to reduce pain, improve mobility, and even improve posture when done properly. However, if you have any doubts or discomfort about performing this exercise during pregnancy, be sure to consult your doctor for guidance.

Foam Rolling can be an excellent way to stay strong and healthy during pregnancy so give it a try!

About Author (Marjorie R. Rogers)

The inspiring mum of 6 who dedicates her time to supporting others. While battling with her own demons she continues to be the voice for others unable to speak out. Mental illness almost destroyed her, yet here she is fighting back and teaching you all the things she has learned along the way. Get Started To Read …