Top 7 Foam Rollers For Pregnancy That Will Relieve Your Muscles

Written by Shreya Vishwanathan
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Pregnancy is a joyous and blissful time in a woman’s life but it also comes with its own set of pains, aches, and sore muscles. While a woman glows with a new life inside her, her body is constantly changing, feet, and back being the parts of her body that have to carry most of the weight. While massages are comforting, it is not easy to get one every day whenever you want and regular exercises for certain muscles can be hard to do with a growing belly.

The best way to deal with the pregnancy aches is by getting on the floor with a pregnancy foam roller. Foam rolling not only increases blood circulation in the body; it even oxygenates the muscles that give them the nutrition they need. We have rounded up the 7 best foam rollers for pregnancy so you can enjoy the wonderful months and get ready for motherhood.

7 Best Foam Rollers For Pregnancy In 2020

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AmazonBasics High-Density Foam Roller - Black
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321 STRONG Foam Roller
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LuxFit Foam Roller - Blue
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Gimme 10 Foam Roller - Turquoise
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TriggerPoint CORE Multi-Density Solid Foam Roller
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Planet Fitness Muscle Massager Foam Roller - Grey
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OPTP PRO-Roller Soft Density Foam Roller - Blue Round
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1. AmazonBasics High-Density Foam Roller – Black

The AmazonBasics High-Density Foam Roller in Black is a high-density pregnancy foam roller that has blue specks all over the foam. This foam roller is extra firm and is suited for intermediate level and above. The expanded polypropylene (EPP) that is used to make the foam is designed to provide deeper massages than regular foam rollers and a higher range of motion. In addition to healing high pregnancy aches on the pain scale, it can also be used for balance, flexibility, rehab, and strengthening exercises. The foam roller can also sustain its shape after moderate and heavy use and works for all body types. The dimensions of the roller stands at 36 x 6 x 6 inches and is perfect when you want to target a specific set of muscles especially for hamstrings, glute, lower and upper back, and more.


  • Made in the USA
  • Durable and long-lasting
  • Lightweight, easy to carry, and clean.
  • Made using polyethylene foam with molded edges so firmness is maintained.


  • The seams may be a little raised which may be very obvious.

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2. 321 STRONG Foam Roller

The 321 STRONG Foam Roller is a rugged, solid core foam roller that sports triple grid 3D massage zones that mimic the thumb, palm, and finger rubs of a therapist’s hands. This foam roller is 12.75 x 5.25 inches in size and has a medium-density, which is comfortable for beginners and first-time users, yet effective in its tasks. Tired muscles and lower back pain are healed quickly and quick recovery is delivered from pregnancy pain. Stored lactic acid gets flushed away and blood flow is circulated efficiently to the problem areas. Foam roller exercises for pregnancy can easily be performed on this foam roller with knots smoothened out trigger points relaxed in just a few rolls. This foam roller is ideal for giving relief to the arch of the foot and other parts of the superior body in pregnant women while still maintaining a comfortable position.


  • Weighs only 1 lb
  • Lightweight and easy to carry around
  • 100% EVA foam used to make the foam roller
  • Protected by US Patents 9,345,921 and 9,656,112
  • Includes an e-book that can be downloaded from the manufacturer’s website.


  • The foam roller may not be suitable for people taller than 6 feet.

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3. LuxFit Foam Roller – Blue

The LuxFit Foam Roller is suitable for pregnant women to help them get relief from muscle tension and body pain. This high-density foam roller provides the ideal physical therapy that is needed during pregnancy and can also be used to relax before or after a yoga session and exercise. Increase muscle reflexology with the help of these foam rollers that also prevent further muscle injury. This foam roller is great for strengthening activities in addition to spinal stabilization and pregnancy aches. The smooth surface of the foam roller does not lose its structure and shape even after heavy use and is ideal for balance and stamina as well. The foam roller is 6 inches wide and is made in the USA.


  • Includes a 3-year warranty
  • Repels liquids, doesn’t get soiled
  • Available in 4 different sizes based on your needs
  • Molded with polypropylene foam technology and each roller has 2lbs per cubic foot density.


  • The roller may tend to attract hair and other things that have static.

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4. Gimme 10 Foam Roller – Turquoise

The Gimme 10 Foam Roller includes 2 pregnancy foam rollers in a single pack. Each foam roller for pregnancy back pain includes 3 separate massage zones that feel like a physical therapist’s palms, thumbs, and fingers. This high-performance foam roller is one of the best foam rollers available for pregnancy as it contains medium-density EVA foam that can massage the back, quad, leg, IT band, foot, hamstring, calves, fascia, hips, fingers, shoulder, and a lot more. You can even use it post your pregnancy to relax with light rolling after yoga, running, dance, pilates, and general workouts. Say goodbye to sore muscles during pregnancy with this ultimate back roller which is 13 x 5.25 inches in size and easy to carry around wherever you want.


  • Eco-friendly
  • Features a heavy-duty ABS hollow core for durability.
  • 3D textured lightweight EPP core roller for ultimate pain relief.


  • The foam roller may be a bit too hard on the outside and soft on the inside.

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5. TriggerPoint CORE Multi-Density Solid Foam Roller

The TriggerPoint CORE Multi-Density Solid Foam Roller features a multi-density grid pattern that offers targeted compression so that you can self-massage, relieve pain, and improve flexibility during your pregnancy. This solid-core EVA foam roller for pregnant women is versatile enough to take care of all muscle groups and doesn’t take too much storage space. Moderate compression is what you need to get relief from pregnancy sores which is provided by this pregnancy foam roller. The dimensions of the roller are 12 x 4 inches and the foam roller is strong enough to withstand wear from repeated use. This pregnancy foam roller has high resilience even after compression and delivers premium quality massage in the comfort of your own home. The grid pattern of the foam roller lets blood as well as oxygen channel while you are rolling so that knots, tight muscles, and soreness go away.


  • Can take up to 325 lbs weight.
  • Includes a 1-year manufacturer warranty.
  • Light and easy to carry, only 12 inches long.
  • More durable than regular polypropylene rollers.


  • The foam roller may not be too dense.

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6. Planet Fitness Muscle Massager Foam Roller – Grey

The Planet Fitness Muscle Massager Foam Roller is the perfect companion for pregnant women to get by the difficult months that involve sore feet, backache, and muscle pain. Lactic acid needs to be flushed out frequently from the legs during pregnancy and this foam roller for pregnant women is perfect for the job. The texture of the roller is soft and suitable for first-time users who want to indulge in myofascial release.  Leg muscles like the hamstring and calf are easily soothed with the help of this foam roller during the first trimester and throughout the rest of the pregnancy as well. Overworked muscles that often develop and ache during pregnancy can easily be relaxed when foam rolling is practiced regularly.


  • Protected by US Patents 9,345,921 and 9,656,112
  • Features shapely massage projections for speedy results.
  • Designed to help relieve soft tissue in the back and other areas as well.
  • The rugged pattern of the foam roller offers 3 different densities for a deep tissue massage.


  • The foam roller may feel a little too jagged when laying on it.

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7. OPTP PRO-Roller Soft Density Foam Roller – Blue Round

The OPTP PRO-Roller Soft Density Foam Roller is a professional quality pregnancy foam roller that is designed to withstand rough and continuous use. It is made using closed-cell foam which is extremely easy to wipe clean as opposed to foam rollers that are made using open-cell foams. It also features heat molded EVA foam that outperforms most of the store-bought foam rollers. Foam rolling while pregnant becomes easy with this foam roller as it provides compression for gentle relief on the tight areas and lets you self-massage. Support for lying supine is also given so that all sensitive trigger points are taken care of. This foam roller can be easily carried around to the park, gym, or studio and doesn’t weigh a lot, hence is ideal for use during pregnancy.


  • Can be used for rehab after an injury.
  • Available in 3 different sizes based on different needs.
  • Can be easily cleaned with a wet cloth and mild detergent.


  • The roller may be oversized for anyone under 5’4”.

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Foam rollers can certainly help you through your pregnancy. With so many options to choose from, let us help you make the best choice for your pregnancy needs.

Buying Guide For Best Foam Roller For Pregnancy

With so many brands out there boasting multiple types of foam rollers with new features added every day, choosing the right foam roller has become an important decision that you must spend time on. Consider all the factors of foam rollers carefully but buy one with the final recommendation of your doctor.

How To Choose Best Foam Roller For Pregnancy

Before buying a foam roller that you can use during pregnancy, look for the following features:


The safety of the product is one of the most essential factors you must look into. You need to be careful about you and your baby, hence knowing how safe the foam roller is must be the top priority. From materials used to safety while using it, do your research before you begin rolling.


The foam roller is meant to provide you comfort and not give you bruises and injuries in the process. The texture of the foam roller should be one that soothes your pains and doesn’t aggravate any new issues on your skin. A slightly soft roller is always recommended for beginners.


The features of the foam roller are an important criterion as they will decide whether the roller is going to give you what you need from it. Some rollers are advanced with additional features like an inbuilt vibrator that massages your body and relaxes you. However, if you do not want very fussy rollers, look for a roller with simple features that do the job of relaxing your muscles.

Size and Shape:

The size of the roller is really important and must be known before you buy it. It determines if it is suitable for your height, weight, and how long-lasting it will eventually be. Generally larger foam rollers are better as they can work on most of your body parts together.

The shape of the foam roller will determine how it works for your body size and how smoothly it rolls on the floor. If possible, always test it out and see how you like the rolling movement.

How To Use A Foam Roller During Pregnancy?

Your weight, size, and body shape will keep evolving during pregnancy and you will look very different in the last trimester than you did during the first. Pain, discomfort, and belly size will keep growing which is why you must need to know how you can use a foam roller to the best and fullest potential.

Lower Back:

Seat yourself on the foam roller with your feet in front of you and hands on the floor behind you. Move a little forward so that the foam roller is placed between the bones of your hips. Now roll up and down for five to eight times. After this, tip your knees from one side to the other while releasing the hip. Hold still right below your hip and above the upper thigh and take deep breaths for 30 seconds.

Calf muscles:

Sit down with the foam roller placed before you and extend your legs over them. The calves must rest on the roller in this position. This is a great exercise during the initial months of pregnancy when you can easily push your hands down and lift your hips above the ground. Roll your calves for about half to a full minute while tipping your feet from right to left so you can find the knots in your muscles. When you finally find one, roll it slowly and take a deep breath with each movement while the muscles release.

Outer and upper thighs:

In the last few weeks of your pregnancy, rolling face down with your elbows placed on the floor is not possible due to the size of your belly and very dangerous too as it could put pressure on your spine. Instead, get a self-massage stick and roll it on the outer and upper thighs while seated in a chair.

Why Should You Be Foam Rolling During Pregnancy?

Foam rolling during pregnancy is a great way to reduce fluid retention that can occur in the third trimester especially in the mother’s feet, legs, glutes, and ankles. It also helps in improving mobility and decreasing muscle soreness as foam rollers can work to increase circulation in and around the muscle with the help of a precise physical activity.

Pregnancy is nature’s miracle and being able to give birth to new life is an honor. It seems with great honor comes great pain, but with foam roller exercises for pregnancy, you can enjoy each trimester. Foam rolling for pregnant women is not very difficult to do, and back pain and leg pain gets released very quickly. It also keeps you moving in some way or the other which is important while your belly grows. With a large variety of pregnancy foam rollers now available, the choices are plenty and the color options are gorgeous. The best foam rollers for pregnancy will help you deal with each muscle pain head-on and soon you will realize how easy it is to relax in the comfort and safety of your own home.

Frequently Asked Questions

Are foam rollers safe during pregnancy?

Yes, they are as long as you are following instructions given by a professional and do not suffer from any other issue that may prevent the use of foam rollers for body pain.

Is it bad to bend when pregnant?

While it is not bad to bend when you are pregnant, bending in the later months may simply feel uncomfortable.

Is stretching good for a pregnant woman?

Stretching has many benefits for pregnant women including the ability to stay relaxed, fit, and ready to deal with labor! It also helps reduce pains and aches that are associated with pregnancy.

Is a hard or soft foam roller better?

A very soft foam roller may not be able to provide the amount of pressure it is supposed to while a very hard foam roller can cause trauma or bruising. For a first time user, however, a slightly soft foam roller is advised.

Can a foam roller help in dealing with knee pain?

Yes, it can with the help of a technique called myofascial release. It involves general sustained pressure which is applied right into the connective tissue of the body so that pain is eliminated and motion is restored.

Can foam rollers aggravate one’s injury?

Yes, they can which is why it is important to limit one’s rolling to only half a minute or 90 seconds for each muscle group.

Is a foam roller very useful?

Foam rolling for pregnant women is ideal because it increases blood circulation which results in the oxygenation of muscles. Fluid is transferred during this motion that carries nutrition and oxygen to the muscles which is great for pregnancy.

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