can you use foam roller on back when pregnant
Pregnancy is an exciting and transformative time for many women, but it can also bring about a host of new aches and pains. As the body changes and adapts to accommodate a growing baby, many women experience discomfort and pain in their backs, hips, and other areas.
Foam rolling is a popular technique for relieving muscle tension, breaking up adhesions, and promoting flexibility. But is it safe for pregnant women to foam roll their backs?
The short answer is yes, but with some important caveats. To learn more about the safety and benefits of foam rolling during pregnancy, we spoke with a number of experts in the field.
The Benefits of Foam Rolling During Pregnancy
Foam rolling can be a helpful tool for pregnant women looking to alleviate pain and discomfort in their backs. According to Dr. Heather Jeffcoat, a physical therapist who specializes in women's health and pelvic floor dysfunction, foam rolling can help to improve circulation, reduce muscle tension, and promote lymphatic drainage.
"Many women experience back pain during pregnancy, and foam rolling can be a great way to relieve tension in the muscles of the back," Dr. Jeffcoat explains. "Rolling the thoracic spine (the middle part of the back) can be especially helpful for women who spend a lot of time sitting or standing during the day."
Foam rolling can also be used to target the glutes and hips, which can help to reduce pain and discomfort in these areas. "Rolling the glutes and hips can help to release tension in the muscles and improve flexibility, which can be especially helpful for women who are experiencing hip pain during pregnancy," says Liz Barnet, a yoga instructor and fitness coach who specializes in pre and post-natal fitness.
The Risks of Foam Rolling During Pregnancy
While foam rolling can be a helpful tool for relieving pain and discomfort during pregnancy, it's important to approach it with caution. According to Dr. Shyama Mathews, a licensed physical therapist and founder of Undefine Your Limitations Physical Therapy, there are some risks associated with foam rolling that pregnant women should be aware of.
"When you're pregnant, your body undergoes a lot of changes, and your joints become more lax and unstable," Dr. Mathews explains. "This can increase the risk of injury when you're foam rolling, especially if you're rolling too aggressively or targeting areas that are already sore or uncomfortable."
It's also important to be cautious when foam rolling the lower back, as this area can already be under a lot of strain during pregnancy. "If you're foam rolling your lower back, it's important to avoid putting pressure on your spine and to use gentle rolling movements," says Barnet.
Choosing the Right Foam Roller
If you're interested in incorporating foam rolling into your pregnancy routine, it's important to choose the right foam roller for your needs. According to Dr. Jeffcoat, a medium-density foam roller is a good choice for most pregnant women.
"A medium-density foam roller will provide enough pressure to release tension in the muscles without causing pain or discomfort," she explains. "It's also important to choose a foam roller that's long enough to roll your entire back, so you're not putting too much pressure on one specific area."
Barnet recommends looking for a foam roller with a smooth surface, rather than a textured or spiky surface. "A smooth foam roller will be gentler on your skin and less likely to cause discomfort or irritation," she says.
Guidelines for Safe Foam Rolling During Pregnancy
If you're interested in incorporating foam rolling into your pregnancy routine, it's important to do so safely and with the guidance of a professional. Here are some guidelines to follow when foam rolling during pregnancy:
1. Start slowly and gently. Begin with lighter pressure and gradually increase the intensity as your body becomes more accustomed to foam rolling.
2. Avoid rolling directly on your spine. Instead, focus on rolling the muscles on either side of your spine.
3. Use a medium-density foam roller. This will provide enough pressure to release tension in the muscles without causing pain or discomfort.
4. Avoid foam rolling on areas that are already sore or uncomfortable.
5. Consult with your doctor or a licensed physical therapist before starting a foam rolling routine, especially if you have any underlying medical conditions or concerns.
Conclusion
While foam rolling can be a helpful tool for relieving pain and discomfort during pregnancy, it's important to approach it with caution and to follow the guidelines outlined above. By using a medium-density foam roller, avoiding rolling directly on your spine, and consulting with a professional, you can safely and effectively incorporate foam rolling into your pregnancy routine.
