The birthing ball is also called the doula ball. By using the birthing ball correctly, it can help pregnant women give birth naturally, relieve back pain, and avoid muscle tension. Therefore, it is not only necessary for birthing, but there are many benefits to using birthing balls before birthing.
Whether you're preparing for labor or seeking comfort during pregnancy, a birthing ball is one of the most versatile and effective tools available to expecting mothers. This comprehensive guide will explore all the benefits and practical uses of birthing balls throughout your pregnancy journey.
What is the birthing ball?
- First of all, the birthing ball refers to the use of a large soft and elastic exercise ball, which relieves the pain and discomfort by constantly moving the body of the expecting mother. Compared with ordinary yoga balls, the delivery ball is better in texture, softer, and more suitable for pregnant women.
- Secondly, the delivery balls are generally divided into 2 models, 55cm and 65cm. Generally, 65cm is used, and the shorter one uses 55cm. Some brands also offer 75cm balls for taller women.
- Finally, the birthing ball is usually inflated at 90%, and it feels soft, not too hard. You can sit on it and move up and down right away!
Generally speaking, in this way, women can choose a more comfortable position to give birth, and the fetus can also adopt a better posture to descend or rotate, thereby effectively relieving labor pain and shortening the production time. However, there are not many hospitals that can use doula balls at present, so it's beneficial to practice at home beforehand.
How to choose the right size birthing ball
Selecting the correct size is crucial for safety and effectiveness. Here's a detailed sizing guide:
55cm ball: Best for women under 5'4" (163cm) tall
65cm ball: Ideal for women between 5'4" and 5'10" (163-178cm)
75cm ball: Recommended for women over 5'10" (178cm)
Proper fit test: When sitting on the ball, your knees should be about 4 inches (10cm) lower than your hips, with your feet flat on the floor. This position ensures optimal pelvic alignment and comfort.
The benefits of birthing balls for pregnant women
Using a birthing ball during pregnancy offers numerous advantages:
- It helps the fetal head to descend and help smooth delivery;
- It can relieve the pressure on the pelvic muscles from the descending fetal head and relieve labor pain;
- It can also exercise the muscles of the pelvis, which helps the mother to reduce pain during childbirth;
- It can change the inclination of the pregnant woman's pelvis, correct the problem of pelvic deformation, and help to carry out natural childbirth;
- Prenatal practice with delivery balls to exercise the elasticity of buttocks, thighs and abdominal muscles, which is helpful for postpartum body and body shape recovery;
- Pregnant women sitting on the yoga ball is conducive to natural labor, the healthy development of the baby, and the promotion of blood circulation and metabolism in the body.
- Relieves back pain and sciatica: The gentle movement helps reduce pressure on the spine and sciatic nerve.
- Improves posture: Sitting on the ball naturally encourages proper spinal alignment.
- Reduces swelling: Gentle bouncing promotes circulation and reduces fluid retention in legs and feet.
- Provides comfortable seating: A great alternative to hard chairs or soft sofas during late pregnancy.
How to use a birthing ball during pregnancy
Here are effective exercises and positions to practice during pregnancy:
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 helps:
• Strengthen pelvic floor muscles
• Encourage baby to move into optimal position
• Relieve lower back pressure
• Improve balance and core strength
Hip circles and figure-8 movements
While sitting on the ball, move your hips in circular motions, then try figure-8 patterns. These movements:
• Keep pelvis flexible and mobile
• Help baby rotate into proper position
• Relieve hip and lower back tension
• Prepare pelvis for labor
Pelvic tilts
Sit on the ball and rock your pelvis forward and backward. This exercise:
• Strengthens abdominal muscles
• Relieves back pain
• Improves pelvic alignment
• Helps with baby positioning
Leaning forward position
Kneel on the floor and lean forward over the ball, resting your upper body on it. This position:
• Takes pressure off your back
• Provides relief from heartburn
• Encourages baby to move away from your spine
• Offers a comfortable resting position
Benefits of a birthing ball during labor
It can relieve labor pain. Ball birthing can promote pelvic relaxation and fetal descent in pregnant women. In the case of an inverted fetus, birthing ball also helps the rotation of the fetus. In the second stage of labor, if you use the birthing ball to take a squat position, you can expand the pelvic space, so it can relieve labor pains during labor.
Specific labor benefits include:
Pain management: The gentle movement and upright positions help manage contraction pain naturally, reducing the need for medical pain relief.
Faster labor progression: Upright positions and movement help baby descend more efficiently, potentially shortening labor duration.
Better oxygen flow: Upright positions improve oxygen flow to both mother and baby compared to lying down.
Reduced intervention: Active labor positions may reduce the need for medical interventions.
Partner involvement: The ball allows partners to provide support and massage more easily.
Effective labor positions with the ball:
• Sitting and rocking: Sit on the ball and rock through contractions
• Leaning forward: Kneel and lean over the ball for back labor relief
• Squatting with support: Use the ball against a wall for supported squatting
• Standing and leaning: Stand and lean over the ball placed on a bed
• Side-lying with ball: Place ball between knees while resting on your side
Postpartum benefits of birthing balls
Fast postpartum recovery. During childbirth, there is no pressure on the genitals, so postpartum recovery is fast. In addition, it can maintain the elasticity of the buttocks, thighs, and abdominal muscles, so it is beneficial to restore the original body shape after childbirth.
Additional postpartum benefits:
Gentle exercise option: The ball provides a safe way to begin gentle exercise after delivery, helping rebuild core strength without strain.
Pelvic floor recovery: Gentle bouncing and exercises help restore pelvic floor muscle tone.
Comfortable nursing position: Many mothers find sitting on the ball while breastfeeding more comfortable than chairs, and the gentle bouncing can soothe fussy babies.
Posture improvement: Helps correct posture issues that develop during pregnancy and from holding baby.
Diastasis recti healing: Gentle exercises on the ball can help close abdominal separation safely.
Precautions for using birthing balls
Before using the birthing ball, it is recommended that pregnant mothers eat more high-calorie foods and soups to replenish water and nutrition to ensure energy during production, so that they can be full of energy and give birth smoothly. In addition, expectant mothers should not be burdened with thoughts, try to keep their spirits happy and relax themselves. When the contractions begin, you can take a deep breath in and exhale slowly, which can effectively relieve tension and reduce pain.
Important safety guidelines:
Surface and stability:
• Always use the ball on a non-slip surface or carpet
• Ensure adequate space around you
• Have support nearby, especially in late pregnancy
• Consider placing the ball against a wall when first starting
Proper inflation:
• Inflate to about 90% capacity - firm but with slight give
• Check regularly for proper inflation as balls lose air over time
• Don't over-inflate as this makes the ball too hard and unstable
• Keep away from sharp objects and heat sources
Physical considerations:
• Stop immediately if you feel pain, dizziness, or discomfort
• Consult your healthcare provider before use if you have complications
• Avoid if you have placenta previa or have been advised to limit activity
• Wear non-slip footwear or go barefoot
• Keep feet flat and wide apart for better balance
When to avoid using a birthing ball:
• If your water has broken (unless approved by your care provider)
• If you have certain pregnancy complications
• If you've been prescribed bed rest
• If you feel unstable or unsafe
Frequently Asked Questions
Q: When should I start using a birthing ball?
A: You can start using a birthing ball as early as your second trimester. Many women find it most beneficial in the third trimester when discomfort increases. The earlier you start, the more comfortable you'll be using it during labor.
Q: How long should I use the birthing ball each day?
A: Start with 10-15 minutes daily and gradually increase as you feel comfortable. Many women use it for 20-30 minutes several times a day, or even use it as their primary seating option.
Q: Can a birthing ball induce labor?
A: No, a birthing ball 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.
Q: What's the difference between a birthing ball and an exercise ball?
A: They're essentially the same, but birthing balls are typically made with thicker, anti-burst material for extra safety. They also often have a non-slip surface and come in sizes specifically suited for pregnancy use.
Q: Can I use the ball after giving birth?
A: Absolutely! Birthing balls are excellent for postpartum recovery exercises, can help soothe fussy babies, and provide comfortable seating while nursing.
Q: Will my insurance cover a birthing ball?
A: Some insurance plans or FSA/HSA accounts may cover birthing balls when prescribed by your healthcare provider. Check with your insurance company for specific coverage details.
Why choose Trideer birthing balls?
When selecting a birthing ball, quality and safety are paramount. Trideer birthing balls offer:
• Extra-thick anti-burst material: Professional-grade quality tested to support 330+ lbs safely
• Non-slip surface: Textured finish provides better grip and stability
• Multiple sizes available: 55cm, 65cm, and 75cm to fit all heights
• Complete package: Includes hand pump and exercise guides
• Latex-free: Safe for those with latex allergies
• Versatile use: Perfect for pregnancy, labor, postpartum, and general fitness
Conclusion
A birthing ball is truly one of the most valuable tools for expecting mothers. From providing comfort during pregnancy to supporting natural labor and aiding postpartum recovery, the benefits are extensive and well-documented.
Whether you're experiencing back pain in your second trimester, preparing for labor, or looking for gentle postpartum exercise options, a quality birthing ball like those from Trideer can make a significant difference in your pregnancy journey.
Ready to experience the benefits? Invest in a quality birthing ball today and discover how this simple tool can transform your comfort and confidence throughout pregnancy, labor, and beyond.
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.
