Heard buzz about pregnancy balls but not sure if they're right for you? We'll walk you through why and how to use it in detail. Birth balls are a great addition to your pregnancy kit.
It can help you relieve pain and discomfort during pregnancy, labor and even the postpartum phase. They can also be a great addition to your pregnancy exercise program.
You may have heard it called a pregnancy ball, birth ball, or birthing ball.
Sound like what you're looking for? Let's start.
So what exactly is a pregnancy ball?
Birth balls are round or peanut-shaped. Both shapes help keep the pelvis open and flexible, and provide support when you need it.
Round pregnancy balls
The most popular round birthing balls are made of soft plastic vinyl and are specifically designed not to slide or pop. The round ones look like the big exercise balls you'd find in a yoga or Pilates studio. One of the great things about a round yoga ball is that it helps you maintain an upright position during labor.
Studies show this can significantly reduce pain and even help your baby get into a better birthing position, which means they get out sooner.
Peanut-shaped pregnancy balls
Peanut balls are elongated and shaped like a peanut. They're particularly useful during labor when you're lying on your side, as they fit between your legs and help keep your pelvis open. These are especially helpful if you have an epidural and can't move around as easily.
Key features of quality pregnancy balls
• Anti-burst construction: Deflates slowly if punctured rather than bursting
• Non-slip surface: Textured finish prevents sliding
• Durable material: Thick, professional-grade PVC
• Weight capacity: Supports 300+ lbs safely
• Latex-free: Safe for those with allergies
• Easy to clean: Wipeable surface for hygiene
Do pregnancy balls work?
During pregnancy and labor, many times a birthing ball is just what you need. The science backs this up with impressive results.
Pregnancy period
A key reason for using a birth ball during pregnancy is to help reduce lower back pain - which occurs in about 70 percent of pregnancies.
In this study of women who were 20 to 22 weeks pregnant, a 12-week stability ball exercise program helped reduce back pain and improve health.
So does that mean you have to be on an exercise program to reap the full benefits? No! Simply sitting on your ball is also very beneficial.
Finding a comfortable seat can become more of a challenge as your belly grows. Sitting on a birthing ball instead of a chair can help you find a comfortable position and make it easier to get up and down.
Additional pregnancy benefits
• Improves posture: Naturally encourages proper spinal alignment
• Strengthens core: Gentle engagement of abdominal muscles
• Reduces swelling: Promotes better circulation
• Relieves pelvic pressure: Distributes weight more evenly
• Helps baby positioning: Encourages optimal fetal position
• Provides gentle exercise: Safe way to stay active
During childbirth
Birth balls can have a positive impact on labor, from the first contraction to the last exertion.
Research shows that birthing balls can help labor progress, manage pain and anxiety, and improve the labor experience. In addition, birth balls may also prevent emergency C-sections (although this study is less certain).
Specific labor benefits
• Reduces pain: Natural pain management without medication
• Shortens labor: Can reduce labor time by up to 90 minutes
• Improves baby positioning: Helps baby descend and rotate
• Reduces anxiety: Movement and control reduce stress
• Lowers C-section risk: May reduce need for surgical delivery
• Allows mobility: Stay active even with epidural
• Opens pelvis: Upright positions maximize pelvic space
In the postpartum stage
Here's one surprising thing your newborn might love: bouncing gently on the birthing ball. Hold them close or wear them in a harness, make sure their head is well supported, and gently bounce while sitting on the ball to help calm them down and even encourage them to fall asleep.
In the early postpartum period, sometimes called the fourth trimester, your pregnancy ball is also a great way to gently stretch your muscles and help support your body as you recover.
Postpartum benefits
• Soothes fussy babies: Gentle bouncing calms crying newborns
• Comfortable seating: Easier on sore perineum than hard chairs
• Gentle stretching: Helps reduce postpartum tension
• Core recovery: Safe way to rebuild strength
• Nursing support: Comfortable position for breastfeeding
• Pelvic floor recovery: Gentle exercises restore muscle tone
When should you start using a birthing ball?
You can start using the birthing ball as soon as you find out you are pregnant, even during the TTC (Trying to Conceive) phase if you're using it for general fitness.
If you're looking to use a ball for lower back pain relief, you'll probably want to start using it sometime between the fifth and seventh month (20-28 weeks).
But back pain can also start before that, so do what's best for you.
You can also start using the ball in the third trimester to gently warm up for labor. Starting early can help you find a favorite position and can also encourage your baby to get into the good positions for labor to start.
Timeline for pregnancy ball use
First trimester (weeks 1-13): Use for general fitness and comfort if desired
Second trimester (weeks 14-27): Start using for back pain relief and gentle exercise
Third trimester (weeks 28-40): Increase usage for labor preparation and baby positioning
Weeks 37-40: Use intensively to encourage labor and practice positions
Postpartum: Continue for recovery, baby soothing, and gentle exercise
How to choose the right pregnancy ball
Size selection guide
When choosing a ball, consider your height. Proper sizing is crucial for safety and effectiveness.
55cm ball: For heights under 5'4" (163cm)
65cm ball: For heights 5'4" - 5'9" (163-175cm)
75cm ball: If you are taller than 5'9" (175cm), choose a larger ball measuring approximately 75cm
Proper fit test
When sitting on the ball with feet flat on the floor:
• Your knees should be lower than your hips
• Feet should be completely flat, hip-width apart
• You should feel stable and balanced
• The ball should be firm but have slight give
Quality features to look for
• Anti-burst rated: Essential for pregnancy safety
• Non-slip surface: Prevents accidents
• Professional grade: Choose reputable brands like Trideer
• Includes pump: For easy inflation
• Weight capacity 300+ lbs: Supports pregnancy weight safely
• Latex-free: Avoids allergy concerns
Birth ball exercises during pregnancy
While using a birth ball during pregnancy is considered safe, it's always important to consult your doctor before you start a new exercise program.
They may have specific considerations that apply to your particular situation.
Always be aware of your body and how you feel. If it hurts, stop.
Also, in order not to slip around, it is best to use the ball on a carpeted floor. Avoid wearing socks if possible - bare feet or non-slip shoes are safest.
Here are some poses to try
1. Sitting easy
How to do it: Sit on a ball with feet hip-width apart and knees lower than hips. There you have it - your new chair!
Benefits: Improves posture, engages core gently, provides comfortable seating
Duration: Use as your primary seat while working, watching TV, or reading
When: Any time during pregnancy
2. Swing (side-to-side rocks)
How to do it: Sit on your ball and move your hips side to side to increase flexibility.
Benefits: Stretches hip muscles, relieves tension, improves pelvic mobility
Duration: 2-3 minutes
Repetitions: Rock gently 10-15 times each direction
3. Infinity (figure-8 movements)
How to do it: Sit on your ball and move your hips in an infinity or figure-of-eight pattern.
Benefits: Excellent for pelvic flexibility, helps baby positioning, relieves lower back
Duration: 2-3 minutes
Repetitions: 10-15 figure-8s in each direction
4. Circle and circle (hip circles)
How to do it: Sit on the ball and move your hips in a circular motion. Try clockwise, then counterclockwise.
Benefits: Opens pelvis, encourages baby to descend, relieves hip tension
Duration: 2-3 minutes
Repetitions: 10-15 circles in each direction
5. Bow to the ball (kneeling forward lean)
How to do it: Kneel on the ground and let the ball be in front of you. Keep your knees apart and lean your arms forward, resting your head on the ball. Now, gently rock your lower body back and forth.
Benefits: Relieves back pressure, encourages optimal baby positioning, provides rest
Duration: Hold for 1-3 minutes or as comfortable
When: Especially helpful in late pregnancy and during labor
6. Lifts (seated leg lifts)
How to do it: Sit on your ball, raise your arms, then lower them. Then lift one leg at a time, hold, and release. Switch sides.
Benefits: Improves balance, strengthens core and legs, enhances coordination
Duration: 5-10 minutes
Repetitions: 8-10 lifts per leg
7. Squats with ball support
How to do it: Squat! Stand up straight and rotate your feet out to the sides. Place your hands on the ball for balance. After maintaining your balance, squat down with your back straight. You can also try wall squats with the ball against the wall. Spread your legs and squat down slowly.
Benefits: Strengthens legs, opens pelvis, prepares for labor positions
Duration: Start with 5 squats, build to 10-15
Important: Keep back straight, don't squat too deep if uncomfortable
Additional safe exercises
Pelvic tilts: Sit on ball and rock pelvis forward and back
Gentle bouncing: Small, controlled bounces to engage pelvic floor
Arm circles: While sitting, circle arms to improve upper body flexibility
Seated marching: Lift feet alternately while sitting for gentle cardio
Pregnancy ball positions during labor
If you're sitting on your round birthing ball, it helps keep your body relaxed by moving your hips back and forth, side to side. You can also lean on the ball from a kneeling or standing position. If you choose standing, place your ball on higher ground. You can also choose to put the ball on the bed and lean on it.
Effective labor positions
1. Sitting and rocking
How to use: Sit on the ball and rock your hips during contractions
Benefits: Manages pain, keeps labor progressing, allows movement
Best for: Early and active labor
2. Leaning forward (kneeling)
How to use: Kneel on floor (use cushion) and lean forward over the ball
Benefits: Perfect for back labor, allows partner to massage back, takes pressure off spine
Best for: Back labor, transition phase
3. Standing and leaning
How to use: Stand and lean over the ball placed on a bed or high surface
Benefits: Uses gravity, maintains upright position, provides support
Best for: Active labor, when you want to stay upright
4. Squatting with ball support
How to use: Use ball against wall for supported squatting
Benefits: Opens pelvis maximally, uses gravity, supported position
Best for: Pushing stage, when baby is descending
5. Side-lying with peanut ball
How to use: Lie on side with peanut ball between legs
Benefits: Keeps pelvis open while resting, works with epidural
Best for: Resting between contractions, with epidural
Safety guidelines for pregnancy ball use
General safety rules
• Get medical clearance: Consult your doctor before starting
• Use on carpet: Non-slip surface prevents accidents
• Proper inflation: Firm but with slight give
• Have support nearby: Especially in late pregnancy
• Wear appropriate footwear: Bare feet or non-slip shoes
• Start slowly: Build up duration and intensity gradually
• Listen to your body: Stop if you feel pain or discomfort
When to avoid or modify
• If you have placenta previa or other complications
• If you've been prescribed bed rest
• If you have severe pelvic pain or SPD
• If you feel dizzy or unstable
• If you have any pregnancy complications - consult your provider
Ball maintenance
• Check inflation weekly
• Inspect for damage before each use
• Clean with mild soap and water
• Store away from heat and sharp objects
• Replace if showing signs of wear
Frequently Asked Questions
Q: When should I start using a pregnancy ball?
A: You can start anytime during pregnancy, but most women find it most beneficial starting in the second trimester (around 20 weeks) for back pain relief and in the third trimester for labor preparation.
Q: Can a pregnancy 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 and cervical changes.
Q: What's the difference between a pregnancy ball and an exercise ball?
A: They're essentially the same! Pregnancy balls are just exercise balls marketed for maternity use. Just ensure it's anti-burst quality and the right size.
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: Is it safe to use a pregnancy ball in the first trimester?
A: Yes, it's generally safe for gentle sitting and light exercise. However, always consult your doctor first, especially if you have any complications.
Q: Can I use the ball if I'm having twins?
A: Generally yes, but consult your healthcare provider first as twin pregnancies have special considerations. You may need to modify exercises and be extra cautious.
Q: Will the ball help turn a breech baby?
A: While not guaranteed, certain positions on the ball (like leaning forward) can encourage baby to move into optimal position. Discuss with your provider about specific exercises for breech positioning.
Q: Can I use the ball after a C-section?
A: Yes, but wait for your doctor's clearance (usually 6-8 weeks or longer). Start very gently with sitting only, avoiding any movements that strain your incision.
Conclusion: Your pregnancy ball companion
A pregnancy ball is more than just a piece of exercise equipment - it's a versatile companion that supports you through your entire pregnancy journey and beyond. From relieving that nagging back pain in your second trimester to helping you find comfort during labor, and even soothing your newborn in those early weeks, this simple tool offers incredible value.
Key benefits recap:
• Reduces back pain in 70% of pregnancies
• Provides comfortable, active seating
• Helps baby move into optimal position
• Reduces labor pain and anxiety
• May shorten labor time
• Lowers risk of C-section
• Supports postpartum recovery
• Soothes fussy newborns
• Offers safe exercise throughout pregnancy
Ready to get started? Choose a quality pregnancy ball in the right size for your height, and start experiencing the benefits today. Whether you're just starting your pregnancy journey or preparing for labor, your pregnancy ball will be there to support you every step of the way.
Remember: every pregnancy is unique. Listen to your body, follow your doctor's guidance, and use your pregnancy ball as a supportive tool in your journey to motherhood.
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 pregnancy ball.
