Quick Answer: Why Use a Birthing Ball?
Birthing balls are excellent for pregnancy and labor because they:
- Relieve back and pelvic pain during pregnancy
- Help position baby correctly for birth
- Reduce contraction pain during labor
- Strengthen core muscles and improve posture
- Can shorten labor time
- Provide comfort during and after delivery
This comprehensive guide will show you how to use a birthing ball safely and effectively throughout pregnancy, labor, and postpartum.
What Is a Birthing Ball?
If you're experiencing pain during pregnancy, or want to prepare your body for an upcoming delivery, a birth ball may be the perfect solution for you.
Have you ever wondered what a birthing ball does and if it is worth the investment? A large exercise ball that looks very similar to what you'd find at the gym, you can use the birthing ball to relieve pain associated with pregnancy and childbirth. Because of their versatility and usefulness, birthing balls are used by some pregnant women on an almost daily basis, and for many, their usefulness doesn't end with delivery.
While there are specific pregnancy and birth balls available, most exercise balls (also known as Swiss balls or yoga balls) will work, though before using them, check the size you need and whether the ball you choose will be safe during pregnancy and birth. Bouncing on the birthing ball helps prepare the pelvis for labor and puts the baby in the correct position. It can also reduce the pain of contractions and help you maintain a more upright posture, which can shorten your labor.
What Are the Benefits of Birthing Balls?
During Pregnancy
When used during pregnancy, a birth ball can distribute your weight more evenly, reduce back and pelvic pain, and help you sit more comfortably—this is especially helpful in the third trimester, when getting around becomes more difficult. Sitting on a ball also works your core and improves balance and posture.
Pregnancy benefits include:
- More even weight distribution
- Reduced back and pelvic pain
- More comfortable sitting position
- Core muscle strengthening
- Improved balance and posture
- Relief from third trimester discomfort
- Gentle exercise option
During Labor
Bouncing on the birthing ball helps prepare the pelvis for labor and puts the baby in the correct position. It can also reduce pain from contractions and help you maintain an upright posture, which can shorten labor.
Labor benefits include:
- Prepares pelvis for delivery
- Encourages optimal baby positioning
- Reduces contraction pain
- Maintains upright posture
- May shorten labor duration
- Provides movement options during labor
- Gravity-assisted descent
When Should You Start Using a Birthing Ball?
Birth balls are great for exercise and comfort at any stage of pregnancy. But from about 32 weeks onwards, it's great for gentle exercise that can relieve pain and anxiety in expecting mothers. Bouncing on the birthing ball also helps prepare the body for labor and puts the baby in the correct position.
Recommended timeline:
- Early pregnancy: Can be used for gentle exercise and comfort
- 32 weeks onwards: Ideal time to start regular use
- Third trimester: Daily use for labor preparation
- During labor: Use for pain management and positioning
- Postpartum: Continue for comfort and exercise
If you are concerned about whether you are using the birth ball correctly or whether it is causing any discomfort, talk to your midwife, GP, or doula.
How Long Should I Bounce on the Birthing Ball?
There is no set time limit for how long you should be bouncing on the birthing ball. You can use the birthing ball as a chair during your pregnancy when the couch or office chair is no longer comfortable.
General guidelines:
- As a chair: Use throughout the day as needed
- For exercise: 15-60 minutes per session
- During labor: As long as comfortable
- Listen to your body: Rest when needed
When you bounce during labor, the longer you do it, the more pressure you put on your cervix. You can try bouncing, swaying, and exercising for up to an hour, or, if that's too much, you can shorten the intervals to about 15 minutes each.
Make sure you are comfortable using the birthing ball and that your back is in line with your hips. You should rest when you need to.
What Size Birthing Ball Is Best?
Birth balls are usually 65cm or 75cm. Please check if it is big enough after inflation for you to sit properly before use. Your knees should be about 10cm (4 inches) lower than your hips when you're sitting on the birthing ball.
Birthing Ball Size Chart
| Your Height | Ball Size |
|---|---|
| 5'8" or shorter (173cm or less) | 65cm |
| 5'9" or taller (175cm or more) | 75cm |
Proper fit test: When sitting on the ball with feet flat on the floor, your knees should be about 10cm lower than your hips for optimal positioning.
How to Use the Birthing Ball
For Comfort During Pregnancy
Sitting on a birthing ball can help reduce pain during pregnancy and provide a more comfortable sitting position while you work or relax.
Bounces and swings are also a great exercise because they work your abdominal and back muscles and help you build strength. It is also a good helper for exercising the pelvic floor muscles.
Best Birthing Ball Exercises During Pregnancy
Before performing any exercises on the birthing ball, make sure you have a clear area around you and that you are confident using the birthing ball.
1. Pelvic Rocks (Side to Side)
Staying seated, rock your pelvis from side to side, making sure to only move your lower back and hips, not your shoulders.
2. Pelvic Tilts (Forward and Back)
Slowly tilt your pelvis forward and hold for a few seconds, then slowly rock your pelvis back into a neutral position.
3. Pelvic Circles
Gently rotate the pelvis, first clockwise, then counterclockwise.
4. Kneeling Lean
Leaning on your ball in a kneeling position—you may need a pillow for comfort—rock your hips side to side, back and forth.
5. Hands and Knees Position
If your baby is in a posterior (back-to-back) position, getting on your hands and knees and leaning forward on your ball can help encourage your baby to move position.
Important tip: Try to use the ball confidently before delivery. Practice your positions and find out which ones you feel most comfortable with.
Best Birthing Ball Positions for Labor
Here are some positions you can try during the first stages of labor:
1. Seated Rocking
Astride the ball, rock your pelvis side to side or back and forth.
2. Kneeling Lean
From a kneeling position lean on the birthing ball.
3. Hip Lifts
Embracing your birthing ball, lift your hips from kneeling into a hands-and-knees position. Then you can rock your pelvis from side to side.
4. Standing Lean
From a standing position lean over the ball and place the ball on a bed or other surface.
During Pushing Stage
When it's time to start pushing, get into a squatting or hands-and-knees position, which takes pressure off your hips and gives your baby plenty of room to come out.
Using the Birthing Ball After Birth
Even after your baby is born, birthing balls have many uses. If you've been sore from birth, it may be more comfortable to sit on the ball, and it can also be used for breastfeeding. Babies also find the bounce soothing. Before sitting down with your baby, make sure you are comfortable and confident with it.
Postpartum uses:
- Comfortable seating for sore perineum
- Breastfeeding support
- Soothing baby with gentle bouncing
- Postpartum exercise (once cleared by doctor)
- Core strengthening after delivery
Once you're healed and ready to start exercising again, birthing balls can also be part of your fitness regimen.
Recommended: Trideer Birthing Balls
For safe and effective use during pregnancy and labor, choose high-quality birthing balls like Trideer's:
- ✓ Extra-thick anti-burst PVC material - safe for pregnancy and labor
- ✓ Supports up to 2,200 lbs - completely safe for all stages
- ✓ Non-slip textured surface for stability
- ✓ Available in 65cm and 75cm sizes
- ✓ Includes pump for proper inflation
- ✓ Phthalate-free, safe for pregnancy
- ✓ Recommended by midwives and doulas
- ✓ Can be used throughout pregnancy, labor, and postpartum
Safety Tips for Using Birthing Balls
- ⚠️ Always have support nearby, especially in late pregnancy
- ⚠️ Use on non-slip surface or mat
- ⚠️ Ensure proper inflation - firm but with slight give
- ⚠️ Start slowly if new to using birthing balls
- ⚠️ Stop if you feel dizzy or uncomfortable
- ⚠️ Consult your healthcare provider before starting
- ⚠️ Check ball regularly for wear or damage
- ⚠️ Never use if you have placenta previa or other complications
Frequently Asked Questions
When should I start using a birthing ball during pregnancy?
You can start using a birthing ball at any stage of pregnancy for comfort and gentle exercise. However, from 32 weeks onwards is ideal for regular use to prepare for labor and help position baby correctly.
Can a birthing ball help induce labor?
While birthing balls don't directly induce labor, bouncing and movement can help position baby optimally and put pressure on the cervix, which may help encourage labor to start naturally when your body is ready.
How long should I sit on a birthing ball each day?
There's no set time limit. You can use it as a chair throughout the day or do specific exercises for 15-60 minutes. During labor, use it as long as it's comfortable. Always listen to your body and rest when needed.
What size birthing ball do I need?
If you're 5'8" (173cm) or shorter, use a 65cm ball. If you're 5'9" (175cm) or taller, use a 75cm ball. When sitting, your knees should be about 10cm lower than your hips.
Can I use a regular exercise ball as a birthing ball?
Yes! Birthing balls and exercise balls are the same thing. Just make sure it's anti-burst, properly sized, and rated for at least 300 lbs. Check that it's safe for pregnancy use.
Is it safe to use a birthing ball during labor?
Yes, birthing balls are safe and beneficial during labor for most women. They help with pain management, positioning, and can shorten labor. However, always consult your healthcare provider, especially if you have complications.
Conclusion: Your Versatile Pregnancy Companion
Birthing balls are invaluable tools that support you through pregnancy, labor, and beyond. From relieving pregnancy discomfort to facilitating labor and providing postpartum comfort, these simple yet effective tools offer countless benefits.
Key takeaways:
- Birthing balls relieve pain and improve comfort during pregnancy
- They help position baby and may shorten labor
- Start using from 32 weeks for best labor preparation
- Choose the right size based on your height
- Practice positions before labor for confidence
- Continue using postpartum for comfort and exercise
- Always prioritize safety and consult healthcare providers
Whether you're in early pregnancy or preparing for labor, a birthing ball is a worthwhile investment that will serve you well throughout your journey to motherhood and beyond.
Ready to experience the benefits? Get your Trideer birthing ball today and start enjoying more comfortable pregnancy and labor!
