Is It Safe To Go Bowling While Pregnant?

Is It Safe To Go Bowling While Pregnant

Pregnancy comes with a lot of ‘ifs and buts.’ To maintain a healthy pregnancy, it is better to accustom yourself to things and knowledge that can make the journey of 9 months smooth. 

For expecting mothers who love bowling often question, can you bowl while pregnant? Is it safe? 

Even though doctors recommend that staying active and indulging in light sports do not pose any harm, it is always a good idea to check about each sport before playing. After all, it’s better to be safe than sorry, especially when you are carrying a little life inside your body.

Generally, bowling is a safe sport and can be played while you are pregnant. However, one thing that you need to take care of is not putting stress on your body, especially the uterus, joints, and back. 

Is It Safe to Bowl While Pregnant?

bowl while pregnant

Your body changes drastically when you are pregnant. You feel mixed emotions throughout the day. From feeling irritated at one moment to calm at the other is usual. 

Besides emotional changes, you also experience physical changes in the body. Feeling tired and exhausted is common; however, it doesn’t mean you give up on things you love doing the most. 

If bowling is your game, you have a healthy pregnancy, and the doctor has advised you to stay physically active and go bowling whenever you wish. 

Still, do not forget that, at this time, your body is a little sensitive to everything. Therefore, following some safety tips is essential. 

Safety Tips for Bowling While Pregnant 

No matter how entertaining the game is, bowling balls are heavy. They can put unnecessary pressure on your body. At the same time, sudden movements can put a strain on the joints. As a result, the chances of injury increase. 

Here are some ways to avoid these uncertainties-

1. Always pick the lightest ball– Bowling balls come in varying weights. Even though it is 

considering that a heavy ball helps you aim perfectly, it is not the time to choose it. Heavy balls can strain your muscles and put pressure on your lower back, which will make you feel exhausted soon. 

2. Try duck pins– Duck pins are small and lighter than ten pins. Thus, they are easy to handle. Even if you are a pro at bowling, try using duckpins when bowling while pregnant to stay safe and reduce the chances of any mishap. 

3. Do not cross the line– Make sure not to step on the bowling lanes beyond a point as they are slicked with oil to help move the balls towards the target easily. Crossing the line and stepping into the slippery area increase your chances of falling, which is a big NO during pregnancy. 

4. Stay comfortable– Regardless of how involved you are in the game, do not forget to listen to your body. It hints whenever in stress or strain, especially around the joints. If you feel tired, sit down for a while, take a rest, and then come back to the arena. 

5. Do not strain the lower back– As the uterus expands during pregnancy, the lower back becomes more sensitive to strain. So, instead of pushing more pressure on it while bowling, bend your knees a little. It will keep the strain off your back.  

Usually, when you are having a healthy pregnancy, your body is working fine, and the doctor has told you to stay physically active; there is no harm in indulging in any game with a few safety precautions. 

If you were active in bowling and used to play without any constraint, you can continue with a few modifications. It’s a general recommendation for a pregnant woman to exercise for at least 30 minutes a day (1). 

When to Avoid Bowling While Pregnant?

In general, bowling is a safe game. However, since now you are pregnant, and pregnancy hormones are flowing in your body in abundance, it’s time to be cautious. 

During pregnancy, the ligaments become looser than normal, thanks to hormonal turmoil in the body. As a result, the joints move around easily, increasing your risk for injury.  

Besides, as the pregnancy progresses, the weight in the front will increase. Due to additional weight, the joints become prone to stress, and the body becomes susceptible to losing balance; therefore, if you are not feeling comfortable, especially around the abdomen and lower back, back off!

Do not jump, move, or change directions suddenly while bowling, as they all increase the risks of unnecessary pressure and strain on joints. 

At the same time, avoid bowling if you feel-

  • Exhausted 
  • Dizziness with blurry vision 
  • Headache 
  • Chest pain and abnormal heartbeat
  • Difficulty breathing 
  • Contractions 
  • Unusual discharge from the vagina

If you feel any of the above, sit down and relax for a while. Let your heartbeats come to normal, and tiredness go away. Take deep breaths and stay calm. 

In case you don’t feel good even after a few minutes and the condition worsens, also if you observe excessive, unusual discharge from the vagina (fluid or blood), visit your doctor immediately. 

Who Should Not Bowl While Pregnant?

  • High-risk pregnancy– Women who come under high-risk pregnancy, that is, having high chances of preterm delivery, are advised to stay away from heavy physical activities. 
  • Placenta previa– Likewise, those with the condition of placenta previa (placenta covering the cervix) are advised not to be involved in any heavy physical activity (2).
  • Bed Rest– Some women are advised to take bed rest throughout their pregnancy due to certain complications. They should better avoid bowling or any other game during pregnancy. 


Now, when you question whether you can bowl while pregnant, watch out for the safety tips before moving ahead. Listen to your body, and do not put any extra strain on it. Believe me, it’s already undergoing a lot!

Women in high-risk pregnancies should avoid bowling or any other physical sports while pregnant to rule out the chances of any risk. 

Finally, ask your doctor before heading to the arena and let him give you the green signal. It is always good to be comfortable and keep the little one safe inside the womb. 

Feature Image Source – freepik


  1. National Library of Medicine – Exercise in Pregnancy
  2. National Library of Medicine – Placenta Previa

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