Can You Play Lawn Bowls When Pregnant? | ANSWERED

Pregnancy is a time of major physiological transformation. Maintaining an active lifestyle is widely encouraged by healthcare providers to support cardiovascular health, mental wellbeing, and stamina for labour. However, expectant mothers frequently wonder which sports remain safe throughout each trimester.

Can you play lawn bowls when pregnant?

Yes, lawn bowls is widely recognized as one of the safest, low-impact sports you can enjoy while pregnant. Because it does not involve collisions, jarring tackles, or rapid directional changes, it allows expectant mothers to stay active outdoors without placing undue impact on joints.

At the highest level of the sport, England international Katherine Rednall famously competed at the 2021 World Indoor Bowls Championships when she was 7 months pregnant, battling through to the world singles final.

Bowls England News

Clinical Perspectives: What Healthcare Bodies Say

Both the NHS and the Royal College of Obstetricians and Gynaecologists (RCOG) encourage pregnant women without medical contraindications to engage in at least 150 minutes of moderate-intensity physical activity per week.

Bowls provides gentle aerobic conditioning through regular walking, improves muscular endurance across the legs and core, and supports mental wellbeing through social camaraderie at the club. However, pregnancy introduces several anatomical and hormonal changes that every bowler should accommodate:

1. The Relaxin Hormone & Joint Laxity

During pregnancy, your body produces elevated levels of the hormone relaxin. Relaxin softens the ligaments in the pelvis to prepare for childbirth, but it also increases laxity across all peripheral joints, including knees, ankles, and wrists. This makes joints more vulnerable to twists, strains, and sprains during deep lunging deliveries.

2. Shifting Centre of Gravity

As your baby grows, your abdominal mass expands and shifts your body's centre of gravity forward and upward. This alters your balance and spinal posture. Bowlers accustomed to dropping very low to the green may find their balance compromised at release.

Trimester-by-Trimester Adaptations

Here is how you can adapt your game as your pregnancy progresses:

First Trimester (Weeks 1–12)

In early pregnancy, fatigue and nausea are often the main hurdles. Keep match duration manageable, drink plenty of fluids, and don't hesitate to sit on the bank between ends when you aren't on the mat.

Second Trimester (Weeks 13–27)

Energy levels typically rebound during the second trimester. Focus on maintaining a comfortable, slightly more upright delivery stance. If deep bending begins to feel constricting across the abdomen, shorten your delivery stride and allow your arm to swing naturally from a higher base.

Third Trimester (Weeks 28+)

In the final trimester, extra weight and reduced mobility will dictate your pace. Many players switch from singles to triples or fours, where walking mileage is reduced and ends are shared. If bending down to deliver or retrieve bowls feels strenuous, consider using an approved bowling arm or telescopic bowls lifter.

Essential Safety Rules on the Green

• Consult your midwife or GP: Always confirm with your healthcare provider that you have no individual risk factors (such as placenta praevia, severe anaemia, or pre-eclampsia) that require rest.
• Wear supportive, flat footwear: Ensure your bowling shoes offer reliable grip and arch support. Avoid smooth soles that might slip on wet morning grass or slick synthetic carpet.
• Hydrate and prevent overheating: Pregnant women have a higher resting metabolic rate and overheat faster. Always bring a large water bottle and wear a wide-brimmed sun hat during summer matches.
• Watch for ditch steps: Step onto the green sideways or use ramps where available. Stepping blindly forward over the ditch embankment is the leading cause of falls on the green.

When to Stop Playing Immediately (RCOG Red Flags)

In line with NHS and RCOG clinical exercise guidelines, stop bowling immediately and contact your midwife, maternity assessment unit, or doctor if you experience any of the following symptoms:

• Dizziness, lightheadedness, or feeling faint while standing on the mat
• Sudden shortness of breath before exertion
• Chest pain, palpitations, or persistent headache
• Painful uterine tightenings or contractions
• Vaginal bleeding or sudden fluid leakage
• Calf pain, swelling, or redness (which may indicate a deep vein issue)

Conclusion

Lawn bowls is an exceptional sport for expectant mothers, offering gentle physical exercise, mental relaxation, and an active social community. By listening to your body, wearing supportive shoes, adapting your stance, and maintaining close contact with your maternity healthcare team, you can continue playing with confidence.