The Pregnancy Ball, also known as the Birthing Ball, labor ball, yoga ball, and exercise ball, etc., is the standard therapy ball you'll find in the gym. It is made of anti-burst materials and usually has a non-slip surface so that it can grip the floor securely. The inflated height of the therapy ball for pregnancy and childbirth should be between 65cm and 75cm.
A birthing ball can be used as an alternative to walking or bed rest to help relieve discomfort during labor. It can also be used during pregnancy for exercise or to help reposition your baby, supporting you throughout your motherhood journey.
From relieving pregnancy discomforts to encouraging labor and soothing your newborn after birth, you'll be amazed how helpful a birthing ball can be!
What is a birthing ball?
This is a question I get asked all the time, but really, a birthing ball is just an exercise ball for pregnancy and childbirth! There are no special "birthing balls" - we simply use medicine balls or therapy balls for labor and prenatal comfort.
A birthing ball is essentially a large, inflatable exercise ball made from durable, anti-burst material. What makes it suitable for pregnancy and labor is its size, stability, and safety features like non-slip surfaces.
It's a good idea to get one during your second trimester, as they're great to have around the house during pregnancy for stretches, exercises, sitting, or even just relaxing.
Once you get closer to your due date, there are many things you can do with a birth ball to encourage your baby to adopt the correct birthing position.
Of course, there are plenty of ways you can use it during your actual labor and even after your newborn is born.
Birth Ball vs. Yoga Ball vs. Pregnancy Ball
You guessed it - they're all the same! Like I explained above, the terms are used interchangeably and are identical in terms of design and product.
Understanding the terminology:
Birth Ball: The term used when referring to the ball specifically for labor and delivery purposes.
Pregnancy Ball: Emphasizes use throughout pregnancy for comfort and exercise.
Yoga Ball / Exercise Ball: The general fitness term for the same product used in gyms and studios.
Therapy Ball / Stability Ball: Terms used in physical therapy and rehabilitation settings.
What makes a good birthing ball?
While they're technically the same product, when choosing one for pregnancy and labor, look for these features:
• Anti-burst material: Professional-grade PVC that deflates slowly if punctured rather than bursting
• Non-slip surface: Textured finish for better grip and stability
• Proper size range: Available in 55cm, 65cm, and 75cm sizes
• Weight capacity: Rated to support at least 300+ lbs
• Latex-free: Safe for those with latex allergies
• Easy inflation: Comes with a pump for convenient setup
Pregnancy ball size
When it comes to getting the exercise ball, size selection matters more than you might think. Many people don't even realize that birthing balls come in different sizes!
The recommended basic pregnancy ball sizes based on height are:
5'4" and under: 55 cm diameter ball
5'4" – 5'10": 65 cm diameter ball
5'10" and over: 75 cm diameter ball
How to test for proper fit:
In addition to considering height, it's also important to have your hips at or slightly higher than your knees when your feet are flat on the ground.
When you sit on the birthing ball, your knees should not be higher than your hips (as in a squat). This position helps keep your pelvis in a more open position, which is not only better for labor and baby positioning, but can also help with back pain and general discomfort associated with pregnancy.
Inflation tips:
Proper inflation level: Inflate to about 90% capacity - the ball should be firm but have a slight give when you press on it.
Adjustment for comfort: You can slightly under-inflate for a softer feel or inflate more for firmer support, depending on your preference.
Regular maintenance: Check inflation weekly as balls naturally lose air over time. Top up as needed to maintain proper height and firmness.
When to Start Using a Birth Ball
It should be safe to use a birthing ball throughout your pregnancy as long as your pregnancy is low-risk and you are approved by your healthcare provider.
My advice is to increase the time spent on the birthing ball and the intensity of the exercises as your due date approaches.
Timeline for use:
Second Trimester (weeks 13-27): Start getting comfortable with the ball. Use it for gentle sitting, stretching, and light exercises. This is a great time to build familiarity and balance.
Third Trimester (weeks 28-40): Increase usage for comfort and baby positioning. Spend more time sitting on the ball during daily activities.
Weeks 37-40: Ramp up usage to encourage baby to drop into the pelvis. Use the ball multiple times daily for bouncing, hip circles, and pelvic movements.
Week 39+: Once you hit 39 weeks, you really can't use the ball too much anymore. Sit, bounce, and rock on your birthing ball as much as you can to help baby drop!
You can use it while watching TV, working at your desk, reading, or even eating.
Benefits of birthing balls
Let's take a look at all the benefits of birthing balls for pregnancy and labor preparation:
During pregnancy:
• Relieves lower back pain: Gentle movement and proper posture reduce strain on the lower back
• Strengthens core muscles: Sitting on the ball engages abdominal and back muscles
• Improves posture: Encourages proper spinal alignment naturally
• Reduces pelvic pressure: Helps distribute weight more evenly
• Promotes circulation: Gentle bouncing improves blood flow and reduces swelling
• Provides comfortable seating: Better alternative to hard chairs or soft sofas
• Helps with baby positioning: Encourages baby to move into optimal head-down position
During labor:
• Natural pain relief: Movement and upright positions help manage contraction pain
• Speeds up labor: Gravity and movement help baby descend more efficiently
• Opens the pelvis: Encourages deeper engagement of baby's head with pelvic bones
• Promotes cervical dilation: Bouncing creates gentle pressure on the cervix
• Allows position changes: Easy to shift positions during contractions
• Reduces intervention needs: Active labor may reduce need for medical assistance
Postpartum benefits:
• Soothes fussy babies: Gentle bouncing motion calms crying newborns
• Comfortable nursing position: Provides support while breastfeeding
• Aids recovery: Gentle exercise helps rebuild core strength
• Improves posture: Corrects postural issues from pregnancy and baby-holding
• Pelvic floor recovery: Gentle movements help restore muscle tone
How to use a birthing ball during pregnancy
Here are the most effective ways to use your birthing ball throughout pregnancy:
1. Basic sitting and bouncing
Sit on the ball with feet flat on the floor, hip-width apart. Gently bounce up and down in a controlled manner. This is the simplest and most common use - perfect for watching TV, working, or relaxing.
Benefits: Strengthens pelvic floor, encourages baby to drop, relieves back pressure.
2. Hip circles
While sitting on the ball, move your hips in circular motions - first clockwise, then counterclockwise. Make the circles as large as comfortable.
Benefits: Keeps pelvis flexible, helps baby rotate into optimal position, relieves hip tension.
3. Figure-8 movements
Similar to hip circles, but move your hips in a figure-8 pattern. This combines forward-backward and side-to-side movements.
Benefits: Excellent for pelvic mobility and baby positioning.
4. Pelvic tilts
Sit on the ball and rock your pelvis forward and backward, tilting your hips. Focus on engaging your core muscles.
Benefits: Strengthens abdominal muscles, relieves back pain, improves alignment.
5. Side-to-side rocks
Gently rock from side to side, shifting your weight from one hip to the other.
Benefits: Stretches hip muscles, improves balance, relieves pelvic pressure.
6. Leaning forward position
Kneel on the floor (use a cushion for comfort) and lean forward over the ball, resting your upper body on it. You can hug the ball or rest your arms on top.
Benefits: Takes pressure off back, relieves heartburn, encourages baby to move away from spine, great resting position.
7. Wall squats with ball
Place the ball between your lower back and a wall. Slowly squat down, rolling the ball down the wall, then stand back up.
Benefits: Strengthens legs and core, prepares for labor positions, safe way to practice squatting.
Using the ball to help baby adopt optimal birthing position
One of the most valuable uses of a birthing ball is helping your baby move into the best position for birth - head down with their back toward your front (anterior position).
Techniques for optimal positioning:
Frequent sitting: Sit on the ball with your knees lower than your hips. This tilts your pelvis forward and encourages baby to move into the correct position.
Leaning forward: Spend time leaning forward over the ball. This position uses gravity to help baby rotate away from your spine.
Hip movements: The baby's head bounces up and down with your movements, putting gentle pressure on the cervix, which promotes softening and dilation.
Daily practice: Use the ball for at least 20-30 minutes daily in the final weeks of pregnancy for best results.
Using a birthing ball during labor
During active labor, the birthing ball becomes an invaluable tool for comfort and progress:
Labor positions with the ball:
Sitting and rocking: Sit on the ball and rock through contractions. The movement helps manage pain and keeps labor progressing.
Leaning over the ball: Kneel and lean forward over the ball during contractions. Perfect for back labor - your partner can massage your back easily.
Squatting with ball support: Use the ball against a wall for supported squatting. This opens the pelvis maximally and uses gravity.
Standing and leaning: Stand and lean over the ball placed on a bed or table. Allows you to stay upright while resting your upper body.
Postpartum use: Soothing your baby
The biggest postpartum benefit of pregnancy balls is helping to soothe fussy babies.
You can sit on the ball with your baby in your arms and gently bounce. The rhythmic motion often calms crying babies and can help them fall asleep. Many parents find this more effective than walking or rocking chairs!
Important safety note: Before trying to sit on a ball with a baby, make sure you're comfortable sitting on the ball and able to maintain your balance when getting on and off the ball. Practice without baby first until you feel completely stable.
Other postpartum uses:
• Breastfeeding support: Sit on the ball while nursing - the gentle bounce can keep baby content
• Gentle exercise: Resume light exercises to rebuild core strength
• Pelvic floor recovery: Gentle bouncing helps restore muscle tone
• Posture correction: Helps fix posture issues from pregnancy and baby-holding
Safety tips for using a birthing ball
Surface and stability:
• Always use on carpet or a non-slip mat, never on smooth floors
• Ensure adequate clear space around you
• Have support nearby, especially in late pregnancy
• Consider placing the ball against a wall when first starting
Proper use:
• Wear non-slip footwear or go barefoot
• Keep feet flat and wide apart for better balance
• Start slowly and build up time and intensity
• Stop immediately if you feel pain, dizziness, or discomfort
When to avoid:
• If you have certain pregnancy complications - consult your provider first
• If you've been prescribed bed rest
• If your water has broken (unless approved by your care team)
• If you feel unstable or unsafe
Maintenance:
• Check inflation weekly and top up as needed
• Inspect for wear, tears, or damage regularly
• Keep away from sharp objects, heat sources, and rough surfaces
• Clean with mild soap and water as needed
Frequently Asked Questions
Q: Are birth balls, yoga balls, and pregnancy balls really the same thing?
A: Yes! They are exactly the same product. The different names simply reflect different uses - exercise/yoga for fitness, pregnancy/birth for maternity purposes.
Q: Can I just use my gym exercise ball for pregnancy?
A: Yes, as long as it's the right size (65cm or 75cm), made of anti-burst material, and in good condition. However, balls marketed for pregnancy often have extra safety features like non-slip surfaces.
Q: When is the best time to start using a birthing ball?
A: You can start in your second trimester (around 13-14 weeks), but many women find it most beneficial in the third trimester. The earlier you start, the more comfortable you'll be using it during labor.
Q: How long should I sit on the ball each day?
A: Start with 10-15 minutes and gradually increase. In late pregnancy (37+ weeks), you can use it as much as feels comfortable - many women use it for hours daily.
Q: Can a birthing ball induce labor?
A: No, it cannot induce labor if your body isn't ready. However, it can help encourage labor progression once contractions naturally begin by helping baby move into optimal position and promoting cervical changes.
Q: What size ball do I need?
A: It depends on your height: 55cm for under 5'4", 65cm for 5'4"-5'10", and 75cm for over 5'10". When sitting, your knees should be lower than your hips.
Q: Is it safe to use a birthing ball with twins or multiples?
A: Generally yes, but always consult your healthcare provider first, especially if you have any complications or restrictions.
Q: Can I use the ball after a C-section?
A: Yes, but wait until your doctor clears you for gentle activity (usually 6-8 weeks). Start very gently and avoid any movements that strain your incision.
Choosing the right birthing ball: Trideer recommendations
When selecting a birthing ball, quality matters. Look for these features in a premium ball:
• Professional-grade anti-burst material: Trideer balls are made with extra-thick PVC that deflates slowly if punctured
• High weight capacity: Tested to support 330+ lbs safely
• Non-slip textured surface: Provides better grip and stability
• Multiple size options: Available in 55cm, 65cm, and 75cm
• Complete package: Includes hand pump and exercise guides
• Latex-free: Safe for those with allergies
• Versatile: Perfect for pregnancy, labor, postpartum, and general fitness
Conclusion
Whether you call it a birth ball, pregnancy ball, yoga ball, or exercise ball - they're all the same versatile tool that can support you throughout your entire pregnancy journey and beyond.
From providing comfort during pregnancy to supporting natural labor and soothing your newborn, a quality birthing ball is one of the best investments you can make for your motherhood journey.
Ready to get started? Choose the right size exercise ball for your height and start experiencing the benefits today!
Disclaimer: Always consult with your healthcare provider before starting any new exercise routine during pregnancy or if you have any concerns about using a birthing ball. Every pregnancy is unique, and your care provider can give you personalized advice based on your specific situation.
