7 Best Foam Rollers For Pregnancy (2024), As Per An Expert

Perform your pregnancy exercises and relaxing yoga safely and comfortably.

Reviewed by Chandel Stallworth, NCPT, CPT, CES
Written by Shreya Vishwanathan, MSc
Edited by Medha Deb, Integrated MA
Fact-checked by Aditi Naskar, MA (English Literature), Diploma In Health & Wellness  • 
All products recommended on StyleCraze are independently selected by our editorial team. If you make a purchase through any of these links, we may receive a commission. Learn more about our product selection process here.

Pregnancy is a phase in a woman’s life that fills her with joy and excitement, but is inevitably accompanied by pains and aches, mostly in the back. However, investing in the best foam roller for pregnancy can eliminate the pain so that all that’s left to feel is excitement and happiness of experiencing motherhood.

Foam rolling works to increase the blood circulation in your body, oxygenating your muscles so that you’re relieved of soreness in the muscles. While massages can help a great deal, they’re not the most convenient option on a day-to-day basis. So, what are you waiting for? We’ve curated a list of the top picks to make it easier for you to make a choice. These selections are not just based on generic information but are enriched with user insights. Pick one from our list of the 7 best foam rollers for pregnant women and choose the right exercise using a foam roller for relief from back aches and muscle soreness!

Top PicksCheck Price
Best Overall:TheraGun Wave Series Waver Roller
Price on Amazon
Best Lightweight:321 STRONG Foam Roller
Price on Amazon
Price on Walmart
Best For Size Variety:LuxFit Foam Roller - Blue
Price on Amazon
Price on Walmart
Best Eco-Friendly:Gimme 10 Foam Roller - Turquoise
Price on Amazon
Best Sturdy:TriggerPoint CORE Multi-Density Solid Foam Roller
Price on Amazon
Best Easy To Use:Hyperice Vyper Go - Portable Vibrating Fitness Roller
Price on Amazon
Best Easy-To-Clean:OPTP PRO-Roller Soft Density Foam Roller - Blue Round
Price on Amazon
Price on Walmart

Top 7 Foam Rollers For Pregnancy That Will Relieve Your Muscles

1. Best Overall:TheraGun Wave Series Waver Roller

4.5
TheraGun Wave Series Waver Roller Image: Theragun

The TheraGun Wave Series Wave roller is a powerful piece of equipment to meet everyday fitness needs. The foam rolling device offers a strong vibration therapy and exquisite wave texture that work together to deliver an effective full-body foam rolling experience. It has five different vibration intensity settings that can be easily adjusted to help regulate ranges of motion and release soreness. The muscle massage roller is crafted with silicone wave grooves to provide efficient traction control. Many reviews indicate that it helps in maximizing contact with the body and targeting large muscle groups for better training sessions.

Item Weight: 2840 Grams | Material: Ethylene Vinyl Acetate | Color: Black | Batteries: 1 Lithium Ion batteries required | Product Dimensions: 13.39 x 8.46 x 6.1 inches

Pros

  • High-density foam for noise dampening
  • 5 customizable vibration frequencies
  • 3-hour battery life for sustained use
  • Hypo-allergenic surface
  • Provides full-body support

Cons

  • Slightly slippery
Our Tester's Experience

"This vibrating foam roller promises a unique experience. It relieves pain in the forearms and feet. It also helps relax my back muscles. It is a travel-friendly device with extended battery life."

protip_icon Pro Tip
Use a damp cloth and mild soap or detergent to clean and maintain your foam roller.

2. Best Lightweight: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 foam, which is comfortable for beginners and first-time users, yet effective in its tasks. Many reviewers are of the opinion that this deep tissue massager is amazing for tired muscles and lower back pain. This is why it helps quickly heal and recover 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 recovery roller is ideal for providing relief to the arch of the foot and other parts of the superior body in pregnant women while still maintaining a comfortable position.

Material: Ethylene Vinyl Acetate | Color: Sunrise | Product Dimensions: 12.5 x 5.5 x 5.5 inches | Weight: 7.05 Ounces

Pros

  • 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.

Cons

  • The foam roller may not be suitable for people taller than 6 feet.
Our Tester's Experience

"This roller is sturdy and effective for easing muscle tension. However, I found it a tad short, lacking hold points on both sides. The nubs give a good massage, albeit a bit hard at times, but are remarkably effective compared to smooth rollers. I recommend the roller to anyone dealing with muscle tightness."

protip_icon Pro Tip
Hold the foam roller for 30-60 seconds on the areas where you experience discomfort to loosen the muscles.

Why We Think It's Worth Buying

Almost 29,958 happy users have mentioned the value and quality of this product.

3. Best For Size Variety: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. The foam muscle roller helps increase muscle reflexology and help prevent further muscle injury. Moreover, this foam-rolling cylinder is great for strengthening activities in addition to spinal stabilization and pregnancy aches. The smooth surface of this foam roller for exercise 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. The foam roller is 6 inches wide and is made in the USA. Take a look at this video of the LuxFit Foam Roller to learn more about a tester’s experience with this smooth foam roller.

Item Weight: 15 Ounces | Material: Polypropylene | Color: Blue

Pros

  • 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.

Cons

  • The roller may tend to attract hair and other things that have static.
Our Tester's Experience

"The firmness of this foam roller initially felt uncomfortable but proved beneficial to my stressed muscles. It is effective for muscle strengthening and instant pain relief. However, the tool is not ideal for traveling."

protip_icon Quick Tip
Do not tilt your head forward to look at your legs as you use the roller; this may stress the spine. Instead, keep your head and neck in line with your back while rolling.

TheraGun Wave Series Waver Roller
Best Overall
321 STRONG Foam Roller
Best Lightweight
LuxFit Foam Roller - Blue
Best For Size Variety
Weight 2840 Grams - 15 Ounces
Material Ethylene Vinyl Acetate Ethylene Vinyl Acetate Polypropylene
Color Black Sunrise Blue
Batteries 1 Lithium Ion batteries required --
Dimensions 13.39 x 8.46 x 6.1 inches 12.5 x 5.5 x 5.5 inches -
Weight- 7.05 Ounces-
Rating
Reviews-29,9586,401
Price$149$32.85$41.55

4. Best Eco-Friendly:Gimme 10 Foam Roller – Turquoise

4.5
Gimme 10 Foam Roller for Deep Tissue Massager for Muscle and Myofascial Trigger Point Release Black Image: Gimme 10

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 for back pain 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 this foam roller for tension release after 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.

Material: foam | Color: Black | Item Weight: ‎0.72 Pounds | Item Dimensions LxWxH: ‎12.5 x 5.25 x 5.25 inches

Pros

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

Cons

  • The foam roller may be a bit too hard on the outside and soft on the inside.
Our Tester's Experience

"Even though this roller felt awkward at first, it was surprisingly good with regular use. I liked its effectiveness in improving my mobility and flexibility. My lower back pain has disappeared due to daily use. It is robust but could have been a tad softer. However, this roller would be a lovely gift for fitness enthusiasts or those dealing with joint and muscle pain during pregnancy."

Why We Think It's Worth Buying

It has received over 7,077 rave reviews on Amazon, proving it is a mass favorite.

5. Best Sturdy:TriggerPoint CORE Multi-Density Solid Foam Roller

4.4
TriggerPoint CORE Foam Roller Image: Trigger Point Performance

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, including larger muscles, 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 smooth 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 foam roller for stress relief has a grid pattern that lets blood as well as oxygen channel while you are rolling so that knots, tight muscles, and soreness go away.

Material: Ethylene Vinyl Acetate | Color: Gray | Number of Items: ‎1| Item Weight: ‎0.38 Pounds | Item Dimensions LxWxH: ‎4 x 4 x 12 inches

Pros

  • 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.

Cons

  • The foam roller may not be too dense.
Our Tester's Experience

"I used this roller as a temporary replacement and it served me well. Despite being the softest, it is still quite firm and may require some adjustments for newbie users. Its compact size makes it easy for travel. Using the roller regularly eased the sore spots in my body during my pregnancy."

Why We Think It's Worth Buying

This product has received 6,707 reviews from customers on Amazon, indicating its popularity and reliability.

6. Best Easy To Use:Hyperice Vyper Go – Portable Vibrating Fitness Roller

4.2
Hyperice Vyper Go - Portable Vibrating Fitness Roller Image: Hyperice

The Hyperice Vyper Go Portable Vibrating Fitness Roller is the best fitness equipment to warm up, recover accurately and deal with the tightest muscles anywhere and anytime. The foam roller for sore muscles has perfectly placed contours, and the three vibration speeds pair up with them for intense training sessions. The high-torque 26-watt motor, lightweight, cordless structure, and 2-hour battery life make it an excellent choice for use during pregnancy to relieve soreness.

Product Dimensions: 15.24 x 5.67 x 4.57 inches | Weight: 2 Pounds.

Pros

  • Lightweight
  • Travel-friendly
  • 2 hour battery life
  • 3 pre-set speed system
  • Portable

Cons

  • None
Our Tester's Experience

"It provides an amazing two-hour massage to my whole body! Its lightweight and compact design, coupled with its unique material, makes it ideal for travel. It is a daily essential for me because it offers convenience and portability."

7. Best Easy-To-Clean: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. This yoga foam roller 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. This stretching roller is an ideal support for lying supine. It ensures 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.

Material: Foam | Color: Blue | Item Dimensions LxWxH: ‎36 x 6 x 6 inches

Pros

  • 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.

Cons

  • The roller may be oversized for anyone under 5’4”.
Our Tester's Experience

"This roller seemed a tad firm on arrival but it was not uncomfortable. I noticed no unpleasant odor. It perfectly fits my needs because it helps straighten my back without causing pain. It is soft, yet steadfast, returning to its proper shape immediately. However, I would loved it more if it was slightly longer."

*The prices provided in this article are based on the latest available information. However, they may vary due to changes in pricing by the seller and/or promotional offers.

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 or massage therapist.

How To Choose Best Foam Roller For Pregnancy

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

Safety:

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.

Texture:

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 textured roller is always recommended for beginners.

Features:

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, body 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, but you can also opt for a shorter foam roller as per your preference.

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 rolling 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 in your daily routine 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.

Infographic: Precautions And Safety Tips For Using Foam Rollers In Pregnancy

During pregnancy, self-care is essential, but safety should be the top priority. Foam rollers can be beneficial for relieving muscle tension and added strain due to your growing belly. However, there are precautions expecting mothers must pay heed to while using any tool, especially foam rollers. In the infographic below, we have compiled a list of safety tips to consider while using foam rollers when you are pregnant. Scroll down to read more!

Precautions And Safety Tips For Using Foam Rollers In Pregnancy (infographic)

Illustration: StyleCraze Design Team

Get the high-quality PDF version of this infographic.

Download Infographic in PDF version

The Bottom Line

Pregnancy is one of the most significant phases in a woman’s life. There is a lot of strain on your body and muscles during this time. Therefore, to alleviate this pain, you need the best foam rollers to keep all the muscle soreness at bay. The TheraGun Wave Series Waver Roller is a powerful roller that helps alleviate soreness and target specific muscle groups for major impact, while the TriggerPoint CORE Multi-Density Solid Foam Roller offers appropriate compression for massage and pain relief. For those who do intense workout sessions and want to get relief from muscle soreness, the Hyperice Vyper Go – Portable Vibrating Fitness Roller is a perfect choice! They help to improve mobility by increasing circulation in the muscles. They are durable, long-lasting, lightweight, easy to use, and carry. Consider the safety, features, texture, size, and shape of the foam rollers before buying one.

Why Trust Stylecraze?

The author, Shreya Vishwanathan, is a health and fitness enthusiast who has a deep understanding of consumer psyche and behavior and enjoys focusing her skills on optimizing her readers’ experience. She listed the best foam rollers for pregnancy that help increase blood circulation and relieve stiffness or soreness in the muscles. Her review process involves researching and comparing several products based on their key features, benefits, and user reviews across various e-commerce platforms.

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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