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Fitball Exercises in Pregnancy: Easing Sacrum and Lower Back Tension

NNova editorial team · 6 min read

A fitball can help ease sacrum and lower back tension through gentle movement and support. Pelvic rocking, seated circles, and a light bounce may feel good if your balance is steady and you have no pain.

Why a fitball may help

A fitball gives gentle support to the pelvis and back and allows movement without sudden strain. During the second trimester, many people use these exercises to relax the sacrum, improve posture, and ease stiffness. Ask your provider whether exercise is a good fit for your pregnancy.

Gentle movements to try

  • Sit on the ball with your feet flat on the floor and your shoulders relaxed.
  • Make slow, gentle pelvic circles.
  • Rock forward and back, or side to side.
  • Try a light bounce only if it feels comfortable and your balance stays steady.

Keep movements small and controlled. Stop if you feel dizzy, short of breath, or unsteady. Avoid lying flat on your back for long periods, because it can reduce blood flow to the baby. If you need to lie down, try propping up your upper body or lying on your side.

Call your provider right away if you have leg numbness, loss of bladder control, severe sacrum or back pain, bleeding, fluid leaking from the vagina, regular contractions, calf pain or swelling, chest pain, or trouble breathing. Seek emergency care for heavy bleeding, chest pain, or trouble breathing.

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General information only; it does not replace advice from your doctor or midwife.