What is a birthing ball?
A birthing ball or birthing ball is a large inflatable exercise ball made of rubber. It is a standard exercise ball, which can be used by pregnant women during and after pregnancy. Pregnant women use birthing balls to strengthen their production capacity and help smooth delivery through yoga movements and training. Birth balls are a safe and beneficial non-drug method for normal labor and labor.
The history and evolution of birthing balls
The diameter of the birthing ball is typically around 1 meter (approximately 65-75cm when properly inflated). It is a soft colored inflatable rubber ball. There are certain anti-slip patterns on the surface of the birthing ball. The birthing ball was first produced as an Italian children's toy, and it is mainly used for nerve injury children's rehabilitation. Later, midwives in Germany discovered that the toy could speed up the progress of labor, and it was widely used in the delivery room. Since then, the toy has gradually been renamed the birth ball. For obstetrics, providing a safe and comfortable delivery environment for parturients can promote the smooth progress of delivery. The appearance of the birth ball provides a certain guarantee for the smooth progress of delivery. Finally, it can effectively promote the progress of natural childbirth.
How birthing balls work
Because the Extra Thick Birthing Ball can promote comfortable and relaxing movements for pregnant women, it can build the confidence of pregnant women to face pain, so they maintain a sense of control and happiness instead of passive obedience. Although pregnant women feel more and more frequent labor pains, subjectively, pregnant women still feel that the labor pain is reduced, so the delivery ball can promote the free movement of the pelvis during childbirth, thereby reducing pain and promoting the birth of newborns, thereby shortening the labor process and promoting natural childbirth.
What are the benefits of using a birthing ball?
Here are some potential benefits of using a birthing ball:
Physical comfort benefits
• Relieves back pain and improves your ability to get around
• Provides counter pressure on the perineum and thighs
• Offers excellent support for your knees and ankles
• Helps reduce spinal pressure and promotes better posture
• Provides comfortable seating alternative to chairs and sofas
Labor and delivery benefits
• Eases labor pain and shortens labor time
• Reduces anxiety and pain from contractions
• Helps open the pelvic muscles for easier delivery
• Helps keep you upright, which works with gravity to keep baby descending
• Promotes natural labor progression
• May reduce need for medical interventions
Baby positioning benefits
• Corrects the position of the baby before birth
• Encourages baby to move into optimal head-down position
• Helps rotate baby into anterior position (back toward your front)
• Facilitates baby's descent into the pelvis
Emotional and psychological benefits
• Builds confidence in your ability to manage labor
• Provides sense of control during pregnancy and labor
• Reduces anxiety through active participation
• Promotes relaxation and stress relief
• Empowers natural birthing experience
Which type of birth ball should you buy?
Buy a birthing ball that meets these important criteria:
Size selection
The size of the ball depends on your height. Your feet should properly touch the floor when you sit on it.
Sizing guide:
• 55cm ball: For heights under 5'4" (163cm)
• 65cm ball: For heights 5'4" - 5'10" (163-178cm)
• 75cm ball: For heights over 5'10" (178cm)
Proper fit test: When sitting on the ball, your knees should be lower than your hips, with feet flat on the floor.
Safety features
Choose the one with anti-burst feature and non-slip surface. Under no circumstances should these Anti Burst Birthing Balls be placed near sharp objects, rough surfaces, and direct heat sources such as heaters, radiators, blowers, open flames, and stoves.
Essential safety features:
• Anti-burst construction (deflates slowly if punctured)
• Non-slip textured surface
• Thick, durable material
• Professional-grade quality
Weight capacity and quality
Should be able to hold your weight safely throughout pregnancy.
Choose a well-known brand so you can be sure of its value and safety standards.
It should be pressure tested up to 330lbs (150kg) or more to ensure safety during pregnancy and labor.
Additional considerations
• Comes with inflation pump
• Easy to clean surface
• Latex-free material (if you have allergies)
• Includes exercise guide or instructions
• Backed by manufacturer warranty
How are birthing balls used during pregnancy?
You can use a birthing ball during pregnancy in several beneficial ways:
Sit comfortably while working or resting
Getting on and off the ball is much easier than sitting on a soft sofa or hard chair, especially in late pregnancy.
Sitting on a ball is also a mini workout. Gently rocking and bouncing on it will keep your abs and back muscles engaged to keep you upright.
Benefits of using as a seat:
• Relieves pressure on lower back and hips
• Promotes better posture naturally
• Allows gentle movement while sitting
• More comfortable than traditional seating
• Engages core muscles gently
• Can be used while watching TV, working, or reading
For some gentle exercise
The birth ball provides the balance needed, achieves better posture and works the abdominal muscles. It provides the necessary support to bear the weight of pregnancy.
Rock your pelvis from side to side while sitting on the ball. Pull your stomach in and try to smoothly arch your lower back.
Recommended pregnancy exercises with the ball
1. Gentle bouncing: Sit on the ball and gently bounce up and down. This helps relieve pressure and encourages baby to move down.
2. Hip circles: Move your hips in circular motions, first clockwise then counterclockwise. Great for pelvic flexibility.
3. Pelvic tilts: Rock your pelvis forward and backward while sitting. Strengthens core and relieves back pain.
4. Figure-8 movements: Move your hips in a figure-8 pattern to keep pelvis mobile.
5. Side-to-side rocks: Gently rock from side to side to stretch hip muscles.
6. Leaning forward: Kneel and lean forward over the ball for back relief and to encourage optimal baby positioning.
When to start using during pregnancy
Second trimester (weeks 13-27): Start with 10-15 minutes daily for comfort and gentle exercise.
Third trimester (weeks 28-36): Increase to 20-30 minutes, 2-3 times daily.
Final weeks (37-40): Use as much as comfortable to encourage labor and practice positions.
How to use birthing balls during labor
Effective labor positions
Sitting and rocking: Sit on the ball and rock your hips during contractions. This movement helps manage pain and keeps labor progressing.
Leaning forward: Kneel on the floor and lean forward over the ball. Perfect for back labor and allows partner to massage your back.
Squatting with support: Use the ball against a wall for supported squatting. Opens the pelvis maximally.
Standing and leaning: Stand and lean over the ball placed on a bed. Maintains upright position with support.
Side-lying with ball: Place ball between knees while resting on your side between contractions.
Benefits during labor
• Provides natural pain relief
• Keeps you mobile and active
• Works with or without epidural
• Speeds up labor progression
• Reduces need for interventions
• Gives partner ways to help
• Promotes optimal baby positioning
Labor tips
• Practice positions before labor begins
• Have someone nearby for support
• Listen to your body and change positions as needed
• Use the ball in combination with other comfort measures
• Don't be afraid to move and try different positions
• Bring your ball to the hospital or birthing center
How to use the birth ball after the baby is born?
The birth ball can be used after the baby is born in the following ways:
Immediate postpartum comfort
1. You can sit on the ball to cuddle and soothe a crying baby. The gentle bouncing motion often calms fussy newborns.
2. You will be sore for a few days after delivery. Sitting on a ball is more comfortable than sitting on a hard surface, especially if you have perineal stitches or hemorrhoids.
3. Once you have your baby comfortably latched on, you can sit on the ball while breastfeeding. It's better than sitting still on a bed or chair, and the gentle movement can help keep baby content.
Postpartum recovery exercises
Important: Wait for your doctor's clearance (usually 6-8 weeks postpartum) before starting exercises.
4. Playing ball games can help strengthen your postpartum body. Use the ball for gentle core rebuilding exercises.
Baby development activities
5. You can also let your baby stand, walk and step on the ball (when age-appropriate and with proper support). This helps with motor skill development.
Additional postpartum uses
• Pelvic floor recovery: Gentle bouncing helps restore muscle tone
• Core strengthening: Rebuild abdominal muscles safely
• Posture improvement: Correct posture issues from pregnancy
• Stress relief: Gentle movement promotes relaxation
• Bonding time: Soothe and connect with baby while bouncing
• Tummy time support: Place baby on ball for supervised tummy time
Safety guidelines for using birthing balls
During pregnancy and labor
Surface safety:
• Always use on carpet or non-slip mat
• Never use on slippery floors
• Ensure adequate space around you
• Keep away from sharp objects and heat sources
Proper use:
• Have support nearby, especially in late pregnancy
• Start slowly and build up duration
• Stop if you feel pain, dizziness, or discomfort
• Ensure ball is properly inflated (firm but with slight give)
• Check for wear and damage regularly
When to avoid:
• If you have placenta previa or other complications
• If you've been prescribed bed rest
• If your water has broken (unless approved by provider)
• If you have severe pelvic pain or SPD
• If you feel unstable or unsafe
Postpartum safety
• Wait for medical clearance before exercising
• Start very gently after C-section
• Always supervise baby when using ball for activities
• Stop if you experience pain or excessive bleeding
• Build up intensity gradually
Ball maintenance
• Check inflation weekly
• Inspect for damage before each use
• Clean with mild soap and water
• Store away from direct sunlight and heat
• Replace if showing signs of wear
Frequently Asked Questions
Q: When should I start using a birthing ball?
A: You can start using a birthing ball in your second trimester (around 13-16 weeks). This gives you time to get comfortable with it before labor.
Q: How long should I sit on the ball each day during pregnancy?
A: Start with 10-15 minutes and gradually increase. In late pregnancy (37+ weeks), you can use it as much as feels comfortable.
Q: Can a birthing ball induce labor?
A: It won't induce labor if your body isn't ready, but it can help encourage labor to begin naturally when the time is right by promoting optimal baby positioning.
Q: Is it safe to use a birthing ball with an epidural?
A: Yes! You can use the ball even with an epidural to help speed up labor and improve positioning, though you'll need assistance and support.
Q: What's the difference between a birthing ball and an exercise ball?
A: They're the same product! Birthing balls are simply exercise balls marketed for pregnancy use. Just ensure it's anti-burst quality and the right size.
Q: Can I use a birthing ball after a C-section?
A: Yes, but wait for your doctor's clearance (usually 6-8 weeks or longer). Start very gently and avoid any movements that strain your incision.
Q: How do I know if my ball is the right size?
A: When sitting on the ball with feet flat on the floor, your knees should be lower than your hips. This is the optimal position for pelvic opening.
Q: Can the ball burst while I'm using it?
A: Quality anti-burst balls are designed to deflate slowly if punctured rather than bursting suddenly. Always choose professional-grade balls and check for damage regularly.
Conclusion: A valuable tool for your pregnancy journey
Birthing balls are simple, affordable, and incredibly effective tools that can support you throughout pregnancy, labor, and postpartum recovery. From providing comfortable seating during pregnancy to facilitating natural labor and soothing your newborn, a quality birthing ball is a worthwhile investment.
Key takeaways:
• Birthing balls relieve pain and improve comfort during pregnancy
• They help shorten labor and reduce need for interventions
• Proper sizing is crucial - choose based on your height
• Anti-burst, non-slip features are essential for safety
• Can be used throughout pregnancy, during labor, and postpartum
• Provides natural, drug-free pain management
• Promotes optimal baby positioning for easier delivery
Ready to experience the benefits? Choose a professional-grade anti-burst birthing ball in the right size for your height, and start enjoying greater comfort and preparing your body for a smoother, more natural labor experience.
Remember: a birthing ball is more than just an exercise tool - it's a companion that supports you through one of life's most transformative journeys. From the first gentle bounce in your second trimester to soothing your newborn in those early weeks, your birthing ball will be there every step of the way.
Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before starting any exercise program during pregnancy or if you have any concerns about using a birthing ball.
