When I was pregnant with my first baby, I was driving to women’s homes in my region to help them move past pain and pelvic floor problems. Two years earlier, I began specializing in Pelvic Floor Physical Therapy and was building my private practice. I had 2 specialty certificates under my belt and thought my knowledge would shield me from the usual pregnancy pain and problems. But my body had other ideas. As soon as I hit the 25-week mark, I developed a nagging pain in my back. It started during one of my weekly runs, slowing my already leisurely jog to a walk and then a halt. I tried my go-to tricks: using a ball to massage the tender spots in my back and my glutes, stretching my hamstrings, back, and glutes, and strengthening my pelvic floor, but to no avail. I felt defeated, discouraged, and scared. I was afraid I wouldn’t be able to run during the remainder of my pregnancy or even postpartum, something that my soccer playing body needed to feel good mentally and physically. But then, something serendipitous happened.
I was treating another mom in her home, and I sat down on her Pregnancy Ball. As I was talking to her, I started to swivel my hips in circles, rocking side to side, and breathing into my ribs and belly. I was dumbstruck. I had completely forgotten about this amazing tool that I learned about in my Pelvic Floor specialty classes. When I left her house, I immediately ordered one and over the next few weeks, incorporated some specific exercises into my routine which had results that even astounded me.
A pregnancy ball is a large inflatable ball that is used during and after pregnancy to help women complete exercises for comfort, mobility, and strength. They’re similar to a yoga ball, but are made by manufacturers using stronger, anti-burst materials. The differences make it safer and easier for moms to use them to exercise to reduce back pain and prepare their bodies for labor.
Back pain during pregnancy is caused by several factors: increased weight of the baby, change in the center of gravity in the mom’s body, and increased demand on the posterior chain, the muscles on the back side of the body. When the muscles on the back side of the body and the pelvic floor cannot keep up with these changes and the increased weight, pregnant women will often have back pain. Up to 45% of women report significant back pain during pregnancy and 25% continue to have back pain postpartum. Treatment for back pain during pregnancy often includes stretching or massaging the sore and tender muscles, strengthening the pelvic floor and posterior chain, and doing rocking movements to lubricate the joints. Investing in a pregnancy ball and learning the right exercises can be paramount to relieving pregnancy back pain.
A pregnancy ball is a great tool to help relieve back pain. When I had back pain during my first pregnancy, I used it as a chair. As soon as I got home from a long day of driving and seeing patients, I would plop my pregnant self on it and move. It helped me because it felt like I could rest, move, and relieve my back pain all at once. Pregnancy fatigue hit me hard, so the last thing I wanted to do when I got home was exercise. But starting by sitting on the ball to rest and then move was a game changer. Now, I use a Pregnancy Ball with all my patients to help them relieve pregnancy back pain.
A pregnancy ball can help with back pain by allowing for gentle pain free movement through the low back, hips, and pelvis. As you’ll see later in the article, there are specific exercises I like to use with my patients to create small movements in the joints. These movements help to lubricate the joints and send movement signals to the brain, which override the pain signals.
A pregnancy ball can also help with pregnancy back pain by being a stable base to strengthen the posterior chain. It also helps by being a bit unstable. By sitting on the ball, which is a little wobbly, your pelvic floor and core are forced to work to keep you balanced on the ball. Read on to learn what specific exercises I like to use with my patients who are struggling with pregnancy back pain.
A pregnancy ball is a great tool to reduce back pain and can be used to stretch, mobilize, and strengthen the joints and muscles that contribute to back pain. It’s important to ensure you’re exercising properly, so when you try the exercises listed below, make sure you:
During pregnancy, it’s safe to start new exercise routines, but your body has changed drastically, so you want to be mindful of your movements. Exercise will not feel the same as in your non-pregnant body. When in doubt, consult a Pelvic Floor Physical Therapist or Fitness Professional who specializes in pregnancy.
With exercise, you should feel a stretch or muscle working, not pain.
It’s important to be able to breathe so you don’t put increased pressure on the pelvic floor.
You should feel the pelvic floor squeezing and lifting. This is important to avoid prolapse, incontinence (bladder leakage), and increased pain. Similarly, if you feel pain or incontinence, pause and readjust. Try again and if you still experience those symptoms, consult a Pelvic Floor Physical Therapist.
Sit on the ball with upright posture: imagine you have a string on the top of your head and it’s pulling you toward the ceiling. Engage the pelvic floor and lower abdominal muscles to rock the hips backward. Simultaneously, tuck the chin toward the throat to create a stretch along the backside of the body. Next, complete the opposite movement. Relax your pelvic floor and abdominals and arch the low back to move the ball backward. As you do this, lift the chin and chest so that you are arching the whole spine.
Stand with the ball pressed against the wall, your body positioned sideways to the ball, and your hip lightly resting on the center-upper part of the ball.Place the hand on the same side as the ball relaxed on top of the ball, and the opposite hand gently on your hip. Exhale and engage the hip crease of the leg closer to the ball by slowly bending the knee and lifting that leg until your thigh is parallel to the floor and your shin is perpendicular to the floor. Inhale and slowly lower the leg that was lifted, keeping your hip in contact with the ball.
Kneel on the mat in a seated position with your knees wider than your hips. Place the ball in front of your body and hold it with both hands. Push the ball forward while sitting your hips back, allowing the back to stretch and open.
Sit on the ball with upright posture. Keep your feet firmly on the ground and reach both arms to the right side, rotating your shoulders and back. You should feel a stretch on either side of the spine. Rotate to the left side and continue with the stretch by alternating rotating to each side.
Sit upright on the ball with hands resting on the ball or at your sides. With your knees bent to 90 degrees, press one foot into the floor and lift the opposite knee upward, maintaining balance on the ball.
A pregnancy ball can be incredibly beneficial during each trimester during pregnancy. I encourage my patients to use the ball throughout the day: while working to continue to move and lubricate the joints while sitting at a desk, as a break from household chores, or at the end of a long day while reading or watching TV. Using a pregnancy ball throughout the day can ward off stiffness which is a major factor in back pain during pregnancy.
As with any exercise routine, start with small and gentle movements. Listen to your body as you exercise and stop before you have pain, looking for a stretch or a feeling of the muscle working. Keep your ball inflated. It should feel a little bouncy and full, not sagging. If it starts to sag, add air to it using your pump.
There are many pregnancy balls on the market, so choosing the best one can be overwhelming.
This means if something punctures the ball (like an errant child or a playful dog. Trust me, this has happened) it will slowly deflate, not pop underneath you).
Take your pre-pregnancy weight and add 50 lbs. if you’re pregnant with one baby. Women who have the recommended BMI before pregnancy should gain 25-35 lbs. during pregnancy, but 1 in 2 women gain more weight. Personally, I gained 40 lbs. in each of my pregnancies, even while eating well and exercising.
A grippy surface can be a game changer, especially if you like to wear yoga pants, which can be incredibly slippery!
It’s awesome to have the hand pump included so you don’t have to make an extra purchase and stabilizing rings transform the ball into a firmer piece of workout equipment to give you more options for exercises.
Momcozy’s pregnancy ball checks all these boxes. It’s the pregnancy ball I wish I had during my pregnancy. It’s built with the needs of pregnant and postpartum bodies in mind, making it the perfect choice for reducing pregnancy back pain.
Momcozy Birth Ease Maternity Ball set also offers guided programs for pregnancy and postpartum, co-developed with experts. These programs provide clear guidance from experts throughout their pregnancy and postpartum journey.
MomCozy’s Pregnancy Ball is built from premium BPA-free PVC and has antiburst technology. It has an anti-slip surface and supports up to 330 lbs. It also comes with a reinforced base for extra stability. It includes a foot pump for easy set up, and the soft floral color makes it a beautiful addition to your home gym or living room.
MomCozy takes it up a notch with its full journey courses in the MomCozy App. Moms receive expert advice on exercises designed for preconception, each trimester in pregnancy, and through postpartum recovery. The app provides video guidance for exercises, progress tracking, and community support to ensure moms have safe, effective, and consistent results. It also comes with a Maternity Companion e-magazine, which provides simple, safe workouts, recipes for each phase in your journey, and maternity fashion inspiration.
After I incorporated a pregnancy ball into my routine, it changed everything for me. I was able to prevent back pain flare ups, continue running, and eventually return to running postpartum. I now use a pregnancy ball with all my patients to help them move past pregnancy back pain so they can focus on strengthening their relationships and pursuing their passions.
Navigating through pregnancy back pain can be extremely uncomfortable and lonely, especially when you feel like nothing is working. But, reducing pregnancy back pain is possible. You just need the right tools and guidance.
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