Pregnancy balls can help relieve labor pain, and if you use them for a few months before labor, they can be effective in relieving painful contractions, reducing anxiety and shortening the first stage of labor. Using a pregnancy ball can also help you adopt different standing positions, which can help you work efficiently. It can even shorten your labor by an hour or so.
Whether you're in your second trimester or preparing for labor, a pregnancy ball (also called a birthing ball) is one of the most versatile and beneficial tools you can use throughout your pregnancy journey.
What is the difference between a birthing ball and an exercise ball?
Birthing balls and exercise balls are basically the same thing, and both can be made of anti-burst materials. This means your ball is also burst-proof if punctured. But take care to keep it away from sharp objects, just in case. Also do not store on rough surfaces or near heaters, stoves and open fires.
Some birthing balls have a non-slip surface to help them grip. Most maternity balls are made of PVC and are latex free. If you are allergic to latex, be sure to check the small print when buying balls and choose latex-free maternity balls.
If you are ordering an exercise ball and not a birthing ball, all you need is a 65cm inflated ball height (26 inches) or 75cm (30 inches). Some exercise balls are smaller than you expected when you brought them home.
Key benefits of using a pregnancy ball
During pregnancy:
• Relieves back pain and hip discomfort
• Improves posture and core strength
• Helps baby move into optimal position for birth
• Reduces pelvic pressure and swelling
• Provides gentle, safe exercise option
• Can be used as a comfortable seating alternative
During labor:
• Reduces pain and discomfort during contractions
• Helps labor progress more efficiently
• May shorten the first stage of labor by up to an hour
• Allows for upright, active birthing positions
• Reduces anxiety and promotes relaxation
• Provides support for various labor positions
What size birthing ball is right for me?
Your height will guide the size of the ball that is right for you. Ideally, your knees should be about 10 cm (4 inches) lower than your hips when you sit on it. As a general rule:
• A 65cm ball is best if you are under 1.73m (5ft 8in)
• If you are taller than 1.73m (5ft 8in) then it is best to buy a 75cm ball
• For those under 1.63m (5ft 4in), consider a 55cm ball
The pregnancy ball can hold your weight no matter your size. Premium birthing and gym balls are stress tested to support up to 330lbs or more.
In addition to the traditional round birthing ball for pregnancy, you can also purchase peanut-shaped birthing balls. These will only roll one way, not in all directions. If you're concerned about stability, they might be useful to sit on the ball and feel safe. These tend to be a little smaller and may be less effective for deep squatting positions during labor.
How to properly inflate your birthing ball
You may need to purchase a pump. Trideer exercise balls come with a pump to inflate your ball. The exercise ball should be firm, but soften slightly when you press it down. If the ball is too soft, it may not be very effective, so try to get the right size for you.
You can use a pencil to mark the door frame or wall so you can inflate it to your exact height. For example, if you are shorter than 1.63m (5ft 4in), you may find it more comfortable to inflate a 65cm (26in) ball to a height of 60cm (24in).
Balls tend to lose some air over time. You may need to top up to stay at the correct sitting height with your knees lower than your hips. Do not over-inflate your ball as this can make it too firm and uncomfortable.
What if you are using a birthing ball for the first time?
Putting the ball on carpet rather than a smooth floor will make it more stable.
When you first sit on the birthing ball, it's a good idea to have someone with you or position the ball behind you against a wall (especially in the later stages of pregnancy). This will give you a chance to get used to your balance. Make sure you wear non-slip shoes or socks, but bare feet would be better. Place your feet flat on the floor, about 60 cm (24 inches) apart so you have good balance. Now place one hand on the ball and lower yourself to sit on it.
Once you feel comfortable, place your hands on your knees and try rocking your pelvis from side to side or back to front. Then, if you feel safe, give it a gentle bounce! If you feel too unstable to rock or bounce on your own, ask someone who is with you to support you. Alternatively, place a chair in front of you, with the back facing you, and grab the back of the chair for support.
How are birthing balls used during pregnancy?
Exercising with a birthing ball during pregnancy can help relieve your back pain and allow you to move around more easily.
If you plan on exercising with a ball, make sure you have a clear area around you. Exercise in a slow and controlled manner, breathing normally, and stop if you feel any dizziness, pain or discomfort. You can sit comfortably while you work or relax, and you may find that your ball works better than a hard chair or soft sofa. Plus, sitting on a birthing ball can give you a gentle workout. When you gently rock or bounce on it, your abdominal and back muscles will work to keep you upright.
Recommended pregnancy ball exercises:
Gentle bouncing: Sit on the ball with feet flat and gently bounce up and down. This helps relieve pressure and encourages baby to move down.
Hip circles: Sit on the ball and move your hips in circular motions, first clockwise then counterclockwise. Great for pelvic flexibility.
Pelvic tilts: Rock your pelvis forward and backward while sitting on the ball. This strengthens core muscles and relieves back pain.
Side-to-side rocks: Gently rock from side to side to stretch hip muscles and improve balance.
Figure-8 movements: Move your hips in a figure-8 pattern to keep pelvis mobile and flexible.
How to use a birthing ball during labor?
It's best to practice using the ball before labor so you'll feel comfortable and safe using it. You may find yourself swaying instinctively to the rhythm of contractions, and the birthing ball provides great support for this.
Effective labor positions with a birthing ball:
Sitting and rocking: Sit on the ball during contractions and gently rock your hips. This movement can help manage pain and encourage labor progression.
Leaning forward: Kneel on the floor and lean forward over the ball, resting your upper body on it. This position is excellent for back labor and allows your partner to massage your back.
Squatting support: Use the ball against a wall for support while squatting. This opens the pelvis and uses gravity to help baby descend.
Standing and leaning: Stand and lean over the ball placed on a bed or table. This upright position can help labor progress while providing support.
Side-lying support: Place the ball between your knees while lying on your side for comfort between contractions.
Safety tips when using a pregnancy ball
Important safety considerations:
• Always use the ball on a non-slip surface or carpet
• Ensure the ball is properly inflated - not too soft or too firm
• Have support nearby, especially in late pregnancy
• Wear non-slip footwear or go barefoot
• Keep feet flat and wide apart for stability
• Stop immediately if you feel pain, dizziness, or discomfort
• Avoid using the ball if you have certain pregnancy complications - consult your healthcare provider first
• Keep the ball away from sharp objects, heat sources, and rough surfaces
• Check the ball regularly for wear and tear
When to start using a pregnancy ball?
You can start using a pregnancy ball as early as your second trimester, though 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.
Regular use throughout pregnancy (even just 10-15 minutes daily) can help prepare your body for labor and provide ongoing comfort relief.
Frequently Asked Questions
Q: Can I use a pregnancy ball every day?
A: Yes! Daily use is safe and beneficial. Start with 10-15 minutes and gradually increase as you feel comfortable.
Q: Will sitting on a pregnancy ball induce labor?
A: No, the ball won't induce labor if your body isn't ready. However, it can help encourage labor progression once contractions begin.
Q: Can I use the ball after pregnancy?
A: Absolutely! Birthing balls are excellent for postpartum recovery exercises and can even be used to soothe a fussy baby.
Q: How long should I sit on the ball during labor?
A: As long as it feels comfortable. Many women alternate between the ball and other positions throughout labor.
Q: Is it safe to use a pregnancy ball if I have complications?
A: Always consult your healthcare provider first if you have pregnancy complications, placenta previa, or have been advised to limit activity.
Why choose Trideer pregnancy balls?
Trideer birthing balls are specifically designed with expecting mothers in mind. They feature:
• Extra-thick, anti-burst material for maximum safety
• Non-slip surface for better grip and stability
• Professional-grade quality tested to support 330+ lbs
• Includes hand pump for easy inflation
• Comes with exercise guides for pregnancy and postpartum
• Available in multiple sizes to fit your height perfectly
• Latex-free and made from safe, non-toxic materials
Final thoughts
A pregnancy ball is one of the most versatile and beneficial tools you can use throughout your pregnancy and labor journey. From relieving everyday discomfort to supporting you through labor, this simple tool offers countless benefits for expecting mothers.
Whether you're looking to ease back pain, prepare your body for labor, or find comfortable positions during delivery, a quality birthing ball like those from Trideer can make a significant difference in your pregnancy experience.
Ready to experience the benefits? Start using your pregnancy ball today and discover how this simple tool can transform your comfort throughout pregnancy and labor.
Remember: Every pregnancy is unique. Always consult with your healthcare provider before starting any new exercise routine or if you have any concerns about using a pregnancy ball.
