Proper use of the exercise ball can help pregnant women give birth smoothly, relieve back pain, and avoid muscle tension. Therefore, it is not only necessary to use it during childbirth, but also has many benefits when used in advance.
But now that labor has actually started, how do you use the ball effectively? This complete guide will show you exactly how to use your exercise ball during active labor for pain relief, faster delivery, and a more positive birth experience.
When to start using the birthing ball during labor
The right time to begin
A doctor said: "For pregnant women, the delivery ball is not only needed during childbirth, but also in the middle and late stages of pregnancy. It is not only beneficial to relieve the soreness of the lower back, stretch the muscles, but also facilitate the rotation of the fetal head. Especially before labor, sitting on the delivery ball is more conducive to the opening of the pelvis and smoother delivery. Not only that, but the action of pressing the legs due to the maternal contraction can also open the pelvis."
When labor begins:
When the pregnant mother has regular contractions, she can start using the birthing ball.
Signs you're ready to use the ball:
• Regular contractions (every 5-10 minutes)
• Contractions lasting 45-60 seconds
• Contractions getting stronger and closer
• You're in active labor (3-4 cm dilated or more)
• Medical team has confirmed labor is progressing
Where to use your birthing ball
At home (early labor):
• Use in living room or bedroom
• Have partner or doula nearby
• Stay close to phone/hospital bag
In hospital/birth center:
• Most facilities provide balls
• Or bring your own birthing ball
• Use in labor room or delivery suite
• Medical staff will guide you
How to use the birthing ball during labor: stage by stage
Early labor (0-3 cm dilation)
What's happening:
• Contractions are regular but manageable
• Cervix is beginning to dilate
• You're still relatively comfortable
• This stage can last hours
How to use the ball:
Between contractions:
During the interval of uterine contractions, ride on the birthing ball, follow the ball and shake the body back and forth, and complete the birthing ball exercise with the help of medical staff, which can relax the pelvic floor muscles and relieve the nerve pain in the perineum.
• Sit and rock gently side to side
• Do slow hip circles
• Bounce very gently
• Rest and conserve energy
• Stay mobile and upright
During contractions:
• Continue sitting if comfortable
• Or lean forward over the ball
• Breathe through the contraction
• Let the ball support your weight
Active labor (4-7 cm dilation)
What's happening:
• Contractions are stronger and closer
• Cervix dilating more rapidly
• You need to focus during contractions
• This is when the ball is most helpful
Specific techniques:
Technique 1: Contraction interval movement
The contraction gap starts to move. When a woman has regular labor pains and contractions, she can choose to sit on the birthing ball during the interval period, follow the ball and shake her body back and forth, and complete the birthing ball movement with the help of medical staff, so that the pelvic floor muscles can be relaxed and the perineum nerve pain can be relieved.
What to do:
• Sit on ball between contractions
• Rock back and forth rhythmically
• Do figure-8 hip movements
• Keep pelvis mobile and open
• Rest when you need to
Technique 2: Forward-leaning during contractions
In addition to riding, pregnant mothers can also climb or lie on the delivery ball, which can avoid the discomfort of lying on the bed, relieve pain, and relax the mind and body.
How to do it:
• Kneel on floor (use cushion)
• Lean forward over the ball
• Rest upper body on ball
• Sway hips during contraction
• Partner can massage your back
Why this works:
• Takes pressure off your back
• Opens pelvis optimally
• Gravity helps baby descend
• Reduces pain significantly
• Allows for counter-pressure
Transition phase (8-10 cm dilation)
What's happening:
• Contractions are very intense
• Coming every 2-3 minutes
• Lasting 60-90 seconds
• You may feel overwhelmed
• Almost fully dilated
How the ball helps now:
Position options:
• Lean over ball from standing
• Kneel and hug the ball
• Sit and rock if that feels right
• Use ball against wall for support
• Whatever position feels best
Key points:
• Follow your instincts
• Change positions as needed
• Use ball for support and comfort
• Partner/doula provides encouragement
• You're almost there!
Pushing stage (10 cm - birth)
Using the ball for pushing:
Additionally, we can relax our body by resting our lower back on the ball and in a squat position.
Supported squat position:
• Place ball against wall
• Lean back against ball
• Squat down during contractions
• Push with gravity's help
• Ball supports your back
Alternative pushing positions:
• Kneeling while leaning over ball
• Sitting on ball (if comfortable)
• Standing and leaning on ball
• Whatever feels right for you
Specific positions and techniques
Position 1: Sitting and rocking
When to use:
• Early labor
• Between contractions in active labor
• When you need to rest but stay upright
How to do it:
• Sit on ball with feet flat and wide
• Rock pelvis side to side
• Or rock forward and back
• Keep movement gentle and rhythmic
• Breathe deeply
Benefits:
• Keeps pelvis mobile
• Encourages baby to descend
• Relieves back pressure
• Maintains upright position
• Uses gravity effectively
Position 2: Kneeling and leaning forward
When to use:
• During contractions
• For back labor
• When you need maximum pain relief
How to do it:
• Kneel on floor or bed
• Place ball in front of you
• Lean forward and rest on ball
• Wrap arms around ball
• Sway hips during contractions
Benefits:
• Best position for back labor
• Opens pelvis maximally
• Allows partner to massage back
• Reduces pain significantly
• Helps baby rotate
Position 3: Standing and leaning
When to use:
• When you want to stay mobile
• During transition
• When sitting feels uncomfortable
How to do it:
• Place ball on bed or high surface
• Stand and lean over it
• Rest upper body on ball
• Sway or rock during contractions
• Partner supports you
Benefits:
• Maintains mobility
• Uses gravity fully
• Easy to change positions
• Provides support when tired
Position 4: Supported squat
When to use:
• During pushing stage
• When you want to open pelvis maximally
• For final descent of baby
How to do it:
• Place ball against wall
• Lean back against ball
• Lower into squat position
• Push during contractions
• Ball supports your weight
Benefits:
• Opens pelvis to maximum
• Uses gravity for pushing
• Provides back support
• Effective pushing position
Working with your birth team
Multi-party cooperation for childbirth
When the childbirth officially begins, the parturient should adjust her posture, breathe rationally, use strength scientifically, cooperate with and accept the help of the midwife while doing the birthing ball exercise, and finally give birth smoothly.
Your partner's role:
• Help you get on/off the ball safely
• Provide physical support
• Apply counter-pressure to back
• Encourage and reassure you
• Communicate with medical team
• Help you change positions
Midwife/nurse's role:
• Guide you in proper positions
• Monitor baby's heart rate
• Check dilation progress
• Suggest position changes
• Ensure your safety
• Support your birth plan
Doula's role (if present):
• Suggest effective positions
• Provide continuous support
• Help with breathing techniques
• Advocate for your preferences
• Offer encouragement
Benefits of using birthing ball during labor
Pain relief benefits
• Relieves low back discomfort: By shifting positions and swinging the pelvis
• Distracts and reduces sensitivity to contractions: Movement provides focus
• Relaxes body muscles: Gentle movement releases tension
• Provides comfortable support: For knees and ankles
• Reduces stress on pelvic muscles: Even weight distribution
Labor progression benefits
• Promotes the descent of the fetal head: Gravity and movement help
• Accelerates the labor process: Keeps things moving
• Promotes dilation of the cervix: Relaxation aids opening
• Maintains adequate abdominal and back strength: For pushing
• Adjusts position of the fetus: Through changes in maternal position, which is conducive to the descent of the fetal head
Positioning benefits
• Maintains good posture: Keeps muscles from overstretching
• Opens pelvis optimally: Creates space for baby
• Uses gravity effectively: Helps baby descend
• Allows position changes: Easy to move and adjust
Postpartum benefits
Birth balls aid postpartum recovery
Unlike traditional birthing methods, women will not be pressed to the genitals when using the birthing ball, so the body recovers more quickly after giving birth. In addition, using this method of delivery can maintain the elasticity of the abdomen, thighs, and buttocks, making it easier to regain a slim figure after giving birth.
Recovery advantages:
• Less perineal trauma
• Faster healing
• Better muscle tone retention
• Easier return to pre-pregnancy shape
• Reduced postpartum pain
• Quicker mobility after birth
Safety guidelines during labor
Essential safety rules
• Always have support nearby: Partner, doula, or nurse
• Use non-slip surface: Hospital floor or mat
• Get help getting on/off: Don't do it alone
• Listen to your body: Change positions if uncomfortable
• Follow medical guidance: Your care team knows best
• Stay hydrated: Sip water between contractions
When to avoid the ball
• If you have epidural (may use with assistance)
• If baby's heart rate is concerning
• If you're too exhausted
• If medical team advises against it
• If your water broke and baby isn't engaged
• If you have any complications
Signs to stop and notify staff
• Sudden severe pain
• Dizziness or faintness
• Abnormal bleeding
• Baby's movements decrease
• You feel something is wrong
• Contractions stop suddenly
Frequently asked questions
Q: Can I use the birthing ball if I have an epidural?
A: Yes, but with assistance. You'll need help getting on the ball and someone to support you. Peanut balls are especially good with epidurals.
Q: How long should I stay on the ball during labor?
A: As long as it feels comfortable! Many women use it for hours. Change positions when you need to.
Q: Will the ball help if I have back labor?
A: Absolutely! Leaning forward over the ball is one of the best positions for back labor relief.
Q: Can I use the ball during pushing?
A: Yes! Supported squats with the ball can be very effective for pushing.
Q: What if the hospital doesn't have a birthing ball?
A: Bring your own! Most hospitals allow this. Just make sure it's clean and properly inflated.
Q: Do I need to practice before labor?
A: It helps! Practicing positions during pregnancy makes them feel more natural during labor.
Q: Can the ball help speed up slow labor?
A: Yes! Movement and upright positions can help labor progress when things slow down.
Q: What if I feel silly using the ball?
A: You won't once labor intensifies! The pain relief is real, and your care team sees it all the time.
Your labor ball action plan
Before labor starts
✓ Purchase or confirm hospital has birthing balls
✓ Practice positions at home
✓ Discuss with your birth team
✓ Include in your birth plan
✓ Show partner how to support you
When labor begins
✓ Start using ball when contractions are regular
✓ Begin with gentle sitting and rocking
✓ Experiment with different positions
✓ Use between and during contractions
✓ Work with your birth team
During active labor
✓ Use ball intensively for pain relief
✓ Try forward-leaning positions
✓ Keep pelvis mobile with movement
✓ Change positions frequently
✓ Trust your instincts
During transition and pushing
✓ Use ball for support and comfort
✓ Try supported squat for pushing
✓ Follow your body's signals
✓ Accept help from your team
✓ You're almost there!
Final thoughts: your birth, your way
The above is when to start using the birthing ball, and the use time of the birthing ball during labor.
Using a birthing ball during labor is one of the most effective, natural ways to manage pain, speed up delivery, and have a more positive birth experience. From the moment regular contractions begin until your baby is born, the ball can be your constant companion and support.
Remember:
✓ Start when contractions are regular
✓ Use between and during contractions
✓ Try multiple positions - find what works
✓ Work with your birth team
✓ Trust your body and instincts
✓ The ball is a tool - use it as needed
✓ Every labor is different
✓ You've got this!
Ready for labor? Make sure you have access to a quality birthing ball - whether you bring your own or use the hospital's. With the techniques in this guide and support from your birth team, you'll be able to use the ball effectively for a smoother, more comfortable labor.
Your baby will be here soon. Trust your body, use your ball, and know that you're doing an amazing job. Welcome to motherhood! 🤰👶💕
Disclaimer: This article provides general guidance for using exercise balls during active labor and should not replace professional medical advice. Always follow the guidance of your healthcare team during labor. Individual circumstances vary, and your medical team will advise on the best positions and techniques for your specific situation.
