Can You Use a Vibration Plate While Pregnant?

Vibration plates are all the rage. I learned about them during my most recent pregnancy, and loved the idea of a low-effort, high-reward fitness option. So, naturally, I was curious if I could actually use one with a baby growing in my belly.

There’s a lot to unpack here, but suffice it to say that a vibration plate is generally considered a no-go during pregnancy. Safety evidence is lacking and the promise of vibrating your way to wellness just isn’t worth it with a baby on board. So when can you start or resume your vibration-plate practice postpartum—and what can you do for easy exercise in the meantime? Read on for all the expert intel.

Key Takeaways

• Vibration plates aren’t recommended during pregnancy due to limited safety data and potential risks to the developing baby.
• Using a vibration plate—even on low-intensity settings or in a seated position—is a no go for pregnant women.
• There are plenty of evidence-based, pregnancy-safe exercise alternatives—including walking, prenatal yoga, resistance training and swimming.
• After baby arrives, vibration plates may be considered for the postpartum phase—but only after medical clearance and pelvic floor concerns are addressed.

What Is a Vibration Plate?

A vibration plate—also called a whole-body vibration (WBV) machine—is a fitness device with a platform that vibrates at rapid frequencies. The idea is that the oscillations cause your muscles to contract and relax repeatedly—dozens of times each second—mimicking the effect of exercise. You can stand, sit or squat on one while the machine does all of the physical work for you.

According to the Mayo Clinic, some advocates say that consistent use of whole-body vibration may help with weight loss, burn fat, improve flexibility, enhance blood flow, reduce muscle soreness after exercise, build strength and decrease stress levels. But, of course, more research is needed to back these claims up. Overall, the benefits just aren’t clear yet.

Is It Safe to Use a Vibration Plate While Pregnant?

The short answer is no. And the longer answer involves something we see a lot in pregnancy research—a lack of data. "Whole-body vibration devices are not routinely recommended during pregnancy due to limited safety data. There are no high-quality clinical trials establishing safety in pregnant patients,” says Dr. Maral Malekzadeh, DO, a board-certified ob-gyn and surgeon at Advanced Women’s Health & Surgery and The Well Westlake in Ohio. “Occupational data associates chronic high-level vibration exposure with adverse pregnancy outcomes. Therefore, precautionary avoidance is advised,” she adds.

Potential Risks and Safety Considerations

There’s simply not enough evidence to say vibration plates are safe or unsafe to use in pregnancy, so it’s best not to risk it. According to Dr. Malekzadeh, some potential concerns of using vibration plates during pregnancy may include:

• Increased intra-abdominal pressure
• Uterine stimulation
• Impaired placental perfusion (reduced blood flow between mom and baby)
• Fall risk due to balance instability
• Miscarriage
• Preterm birth
• Low birth weight
• Dizziness
• Musculoskeletal strain
• Exacerbation of joint or spinal pathology

There’s also an additional concern that whole-body vibration could cause you to accidentally overstretch, notes Dr. Christine Greves, MD, a board-certified ob-gyn at Orlando Health Winnie Palmer Hospital for Women & Babies. She points out that pregnancy hormones relax your ligaments to accommodate your growing belly—which means your joints are already more vulnerable, and high-frequency vibrations could lead to overstretching.

Safe Alternatives to Consider

The good news is you don’t have to give up on exercise entirely or miss out on the proposed benefits of using a vibration plate during pregnancy. In fact, staying active throughout the journey is highly encouraged. The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women with uncomplicated pregnancies get at least 150 minutes of moderate-intensity aerobic activity per week—and that’s very achievable without ever stepping foot on a vibration plate.

Once you get the green light from your provider, Dr. Malekzadeh says that these pregnancy-approved exercises are generally considered safe and effective:

• Moderate-intensity resistance training
• Walking
• Low-impact aerobic exercise
• Prenatal yoga
• Pelvic floor strengthening
• Swimming

I personally did at-home prenatal yoga with both of my pregnancies. It was the first time in my fitness life that slowing down actually felt productive and really good on my growing body.

Can You Use a Vibration Plate in the Postpartum Phase?

So when can you hop back on the vibration plate? It depends—it’s still not a free-for-all. In uncomplicated postpartum recoveries, whole-body vibration machines may be considered after medical clearance. But there are important caveats. “Caution is advised in patients with pelvic floor dysfunction, diastasis recti, perineal trauma or cesarean recovery,” says Dr. Malekzadeh.

To Sum It Up

In a nutshell, the research just isn’t there to give the definitive go ahead on vibration plates. The potential risks combined with a lack of safety data mean that most experts are aligned on this one: step off the plate. Pregnancy is a great time to explore gentler, more mindful movement. You don’t have to push it harder to feel good about taking care of yourself—so press pause on this one for now.

How We Developed This Article

We spoke with two obstetricians as well as real moms to complete our research on using vibration plates while pregnant. After editing, this article was vetted through fact check and reviewed by our ob-gyn medical adviser. Learn how we ensure the accuracy of our content through our editorial and medical review process.

About the author: Dani Wolfe is a freelance writer and mom of two. She strives to help other women feel supported through her work and writing. She’s also the CEO and founder of Copy Mamas, where she teaches other moms how to create an income for their families through freelance writing. Dani also works as the marketing studio owner at Fresh Squeezed Content & Copy. Her areas of expertise include pregnancy, parenting, motherhood, writing, marketing, nontoxic living and holistic health.

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.