Can You Bowl While Pregnant?

While doctors generally agree that staying active during pregnancy is a good thing, there are some sports that are discouraged or completely off limits. The most obvious ones come with a high risk of contact or falling (think: skiing or tackle football!). But then there are some sports that seem completely harmless at first glance, like bowling. So can you bowl while pregnant—or are there some not-so-obvious risks to consider?

Expectant mom Carly Layne recently faced this dilemma: “I bowled during my second trimester—around 24 weeks—right in that sweet spot where I had plenty of energy to leave the house and go on an adventure, but not enough energy to question my life choices too deeply.” Layne says she felt some hesitation before diving in though. “The thought of hurling a heavy ball across a slick floor while growing a human felt—bold,” she adds.

So is this favorite family activity a go or a no while you’re also carrying your own veritable bowling-ball belly? Here’s what ob-gyns say about bowling during pregnancy.

Can You Bowl While Pregnant?

In general, doctors say it’s probably fine to go bowling while pregnant. However, like pretty much everything in pregnancy, every person is different, and the same universal advice doesn’t apply to everyone.

Is bowling safe during pregnancy?

As a whole, it’s considered safe to go bowling during pregnancy, says Constants Adams, MD, an ob-gyn with Northwestern Obstetrics & Gynecology Consultants in Chicago. “However, as you progress, it may be more uncomfortable or painful, which is a sign to adjust your movements or /[stop].”

While bowling balls are known for their hefty weight, “we don’t think bowling is particularly dangerous to baby,” adds Jennifer Leighdon Wu, MD, an ob-gyn at Northwell Lenox Hill Hospital in New York City.

Are There Risks to Bowling While Pregnant?

There are a few potential risks to keep in mind when it comes to bowling while pregnant, but they’re more about the potential impact on your health, not baby’s, says G. Thomas Ruiz, MD, lead ob-gyn at MemorialCare Orange Coast Medical Center in Fountain Valley, California. The main thing to consider is that you could pull a muscle. “The hormones of pregnancy are going to make your ligaments and tendons more lax,” he says. “You’re not going to hurt baby, but you can certainly get musculoskeletal aches.” There’s also a potential risk of hurting your back if you pick up the ball wrong or if your form is off.

Tips for Safe Bowling During Pregnancy

Again, you can safely bowl during pregnancy, provided your doctor hasn’t limited your activities. But there are a few things you can do to be as safe as possible during the experience.

Be aware of your form

Your center of gravity is different from what it was pre-pregnancy, and that means that you may end up twisting and turning differently than you would have in the past, Ruiz says. Take it slow when you bowl to make sure you don’t accidentally tweak your back, twist an ankle or pull a muscle.

Pay attention to how you feel

There’s no need to be a hero at the local bowling alley. “Listen to your body and stop if it hurts,” says Adams.

Consider a lighter ball

It’s not a requirement, but it’s worth considering. “To be comfortable, you might have to go to a lighter bowling ball,” Ruiz says. “I usually advise patients not to lift more than 25 to 30 pounds during pregnancy,” Wu says. (Of course, generally speaking, a bowling ball is unlikely to be that heavy.)

Pay attention to the foul line

That line on the bowling lane divides the regular floor from a very slippery area. So do what you can to avoid crossing it, both for your safety and your bowling game. “You want to avoid slipping and falling,” Wu says.

When to Stop Bowling in Pregnancy

If everything feels fine and you’re up for it, doctors say you’re just fine to bowl throughout your whole pregnancy. But if you don’t feel good, it’s best to take a pass. “You only have to stop if and when it hurts,” Ruiz says. If you feel good bowling, though, you can keep on doing it—no need to stop as long as you’re comfortable and enjoying yourself.

Other Sports and Activities to Avoid

There are a bunch of perks to exercising during pregnancy, including easing constipation, lowering the risk of back pain and strengthening your heart, according to the American College of Obstetricians and Gynecologists (ACOG). But not all sports are created equal. ACOG suggests avoiding these sports to lower the risk of injury:

• Contact sports and sports that put you at risk of getting hit in the abdomen, like ice hockey, boxing, soccer and basketball
• Sports with a higher risk of falling, like downhill snow skiing, water skiing, surfing, off-road cycling, gymnastics and horseback riding
• Hot yoga and hot Pilates
• Scuba diving
• Skydiving
• Activities performed above 6,000 feet, if you don’t already live at a high altitude

Overall, doctors say you’re just fine to bowl throughout your pregnancy if you feel up for it. If you and your little teammate happen to blow the competition away in the process, well, that’s just more bragging rights for you!

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.