As a physical therapist and mom who's currently pregnant with my fourth child, I understand firsthand the struggle with back pain during pregnancy. Despite my professional knowledge and regular exercise routine, the daily demands of motherhood combined with pregnancy can take a serious toll on your body—especially your back, neck, and shoulders.
Today, I want to share my personal routine using the Chirp XL Wheel and Chirp Cloud to help pregnant moms find relief, improve sleep, and wake up ready to face another day of motherhood.
The Reality of Back Pain During Pregnancy
When you're pregnant, your body undergoes tremendous changes. Not only are you carrying extra weight in front, but your center of gravity shifts, your posture changes, and hormones relax your ligaments. Add to that the constant bending, lifting, and carrying that comes with motherhood, and it's no wonder so many of us experience persistent back pain.
As a mom to young children, including a two-year-old who wants to be picked up all the time, I'm constantly bending over and lifting. Even as someone who exercises regularly and knows proper techniques, the repetitive movements take their toll. By the end of the day, my back, neck, and shoulders often feel sore and stiff.
What's Actually Happening in Your Body
From a physical therapy perspective, what's occurring is a combination of several factors:
-
Overuse and repetitive movements - When you repeatedly perform the same movements (like bending to pick up toys or lifting children), you stress certain muscle groups excessively.
-
Inflammation - Areas that experience overuse can become inflamed, which is part of your body's natural healing response.
-
"Muscle guarding" or protective tightening - When there's inflammation in an area, surrounding muscles tighten to protect that region. As I explain to my patients, "if there's an area where there's some inflammation, those muscles around that area tighten up to kind of protect that area because they think something's wrong." This protective tightening is what causes the stiffness you feel.
-
Restricted blood flow - Tight muscles restrict proper blood circulation, which delays healing and contributes to that stiff feeling, especially after sleeping or being in one position for too long.
How My Chirp Routine Helps
After much experimentation, I've developed a simple, effective routine using the Chirp XL Wheel and Chirp Cloud that has made a tremendous difference in my comfort levels during pregnancy.
Here's my step-by-step approach:
Step 1: Chirp XL Wheel for Upper Back Release (30-60 seconds)
- Place the wheel on the floor and lie back so the wheel is positioned between your shoulder blades.
- Place your hands behind your neck for support.
- Gently roll up and down for about 30-60 seconds. If it feels good, you can continue a bit longer.
While I focus on my upper back, you can also use it on your lower back if that's where you experience more tension.
Note that the Chirp XL Wheel Super Comfort is really perfect for pregnant women, featuring:
- A 10" diameter that provides the perfect pressure to release muscle tension
- A wider 7" base for added stability (especially important during pregnancy!)
- The patent-pending Spinal Canal™ that protects your spine while allowing you to target the muscles alongside it
- Thicker padding that provides extra comfort for sensitive backs
Step 2: Cat-Cow Stretches (10 repetitions)
- Get on your hands and knees.
- For the "cat" position, round your back toward the ceiling while tucking your chin to your chest.
- For the "cow" position, let your belly sink toward the floor while lifting your chin and tailbone
- Flow between these positions about 10 times.
Note that these stretches...
- Gently stretch your entire back from lower back to upper back and even your neck.
- Improve blood flow throughout your spine.
- Provide a gentle range of motion exercise after the deeper pressure of the XL wheel.
Step 3: Chirp Cloud for Gentle Relief (30-60 seconds per ball)
Next, I use the Chirp Cloud, which comes with two different-sized peanut-shaped balls:
- The Mint Gentle Cloud (larger at 100x50cm) offers a softer, gentler stretch
- The Black Firm Cloud (smaller at 60x30cm) provides slightly deeper pressure
I alternate between these depending on what my body needs that day. If I'm particularly sore, I'll start with the gentler Mint Cloud before progressing to the firmer Black Cloud.
- Sit on the floor and place the Cloud behind your back.
- Place your hands behind your neck for support.
- Gently lean back onto the Cloud, opening your chest and getting your spine out of the forward-hunched position that's so common during pregnancy and while caring for children.
- You can gently roll on the Cloud, as well, for about 30-60 seconds.
Pregnancy note: Be careful not to lean back too far if you haven't been doing core exercises, as this might engage your core muscles more than you're used to. The stretch should be gentle and comfortable.
Step 4: Child's Pose for Complete Relaxation (1 minute with deep breathing)
- Get on your hands and knees, again.
- Gently sit back toward your heels while reaching your arms forward.
- Sometimes I'll rock back and forth about 10 times before settling into the final held position.
- Rock all the way back toward your heels and let your forehead rest on the floor if comfortable.
- Hold this position for about a minute while practicing deep breathing.
This is my favorite stretch to do right before bed—it truly helps everything relax. It...
- Stretches the entire back and shoulders.
- Allows complete muscle relaxation after the previous exercises.
- Creates a perfect opportunity for deep, calming breathing.
When and How Often
I typically do this routine in the evening before bed, which helps me:
- Reset after a long day of bending and lifting
- Relax tense muscles so I can sleep more soundly
- Wake up with less stiffness in the morning
While morning routines are great for some, as a busy mom with young kids who wake up early, evening works better for my schedule. However, if you wake up feeling stiff, a morning session can be beneficial too. Everyone is different, so find what works best for you.
Benefits Beyond Daily Relief
What many pregnant women don't realize is that maintaining this type of routine throughout pregnancy can have additional benefits! Some of these include:
Easier labor and delivery - By keeping your muscles relaxed and maintaining good mobility throughout pregnancy, you may experience an easier labor and delivery process.
Better postpartum recovery - Women who maintain good muscle health during pregnancy often recover more quickly after birth.
Improved sleep quality - By releasing tension before bed, you'll likely experience better sleep, which is precious during pregnancy.
Being a better mom! - When you're not in pain, you can be more present and enjoy the moments with your children. As I've found, using these tools helps me "relax, de-stress, and get rid of pain and discomfort" so I can "move better and feel like a better mom."
My Journey to Physical Therapy
My path to becoming a physical therapist began as a competitive swimmer through college. I initially planned to become an orthopedic surgeon but fell in love with physical therapy during an internship in my junior year. I realized I enjoyed the hands-on approach of helping people recover through movement rather than surgery.
After graduating with my Doctorate in Physical Therapy, I worked in outpatient orthopedics for many years before transitioning to virtual care about a year ago. Now I help people online by creating personalized programs and offering virtual consultations.
This background gives me a unique perspective on both the scientific aspects of pain relief and the practical challenges of implementing self-care routines as a busy mother.
Final Thoughts
Pregnancy and motherhood bring immense joy, but they can also bring physical challenges.
Remember that self-care isn't selfish—it's necessary. Taking just a few minutes each day to care for your body—like following this routine with the Chirp XL Wheel and Chirp Cloud, for example—can make a tremendous difference in how you feel and function as a mother.
By incorporating these simple tools and techniques into your routine, you can significantly reduce back pain, improve your quality of life, and be more present for your children and the moments that really matter.
I'd love to hear your experiences if you try this routine or have questions about adapting it to your specific needs! Just comment below...
Dr. Stephanie Ridgway is a physical therapist specializing in orthopedics and sports medicine with over 12 years of experience. A former competitive swimmer and current marathon runner, she balances her professional work with motherhood and understands firsthand the physical demands of pregnancy and childcare. You can learn more about her on her website or by following her on Instagram.
