A birthing ball is a great prop to use during pregnancy, and despite what everyone calls it, it can be prepared and used not only during labor and delivery. They're also great for yoga, fitness, physical therapy, stretching, and more!
Pregnancy/birth balls can actually be used in a variety of ways throughout pregnancy, labor and even postpartum, and may actually prove to be one of the best purchases you can make during pregnancy. And they're really affordable too (you can find some good ones for around $20-30)!
Think of your birth ball as a gentle companion on your pregnancy journey - always there to support you, help you find comfort, and move your body in ways that feel good.
Why birth balls are wonderful for pregnancy
Let's explore the many ways a birth ball can support your body and well-being during this special time.
Better posture, naturally
Because a birthing ball will naturally encourage you to adopt a better, straighter posture and support your weight more evenly with your feet flat on the ground, sitting on a birthing ball is much more suitable for the body of pregnant women than armchairs and most soft furniture such as couches. This is especially true later in pregnancy, when it can be harder to get comfortable on the couch and get up from a sitting position.
Why this matters for you:
• Spinal alignment: Your spine naturally finds its optimal position
• Even weight distribution: No more sinking into soft cushions
• Easier to stand: Getting up doesn't require as much effort
• Active sitting: Your core gently engages without strain
• Comfortable for longer: You can sit comfortably for extended periods
Supporting your changing body
A birthing ball is also great for helping you enjoy a range of motion without weight bearing and encouraging your baby to maintain good posture as you near the end of your pregnancy.
The comfort benefits:
• Relieves lower back tension: Gentle movement eases discomfort
• Stabilizes pelvic joints: Good if you have PGP/pelvic pain
• More room to breathe: Upright posture opens your diaphragm
• Helps with heartburn/reflux: Better positioning aids digestion
• Reduces swelling: Improved circulation in your legs and feet
A versatile resting prop
A birthing ball is also a great resting prop - whether you're leaning over it, sitting on it, or using it for gentle stretches, it adapts to what your body needs in the moment.
How to choose your perfect birthing ball
Size matters for comfort
Birth balls come in different sizes and it is important to choose the right size for your height. The goal you want to achieve is for your knees to be about 10 cm lower than your hips, with your feet flat on the floor.
Your sizing guide:
If you're 1.73m (5'8") or shorter:
• Choose a 65cm ball
• This ensures proper knee-to-hip positioning
• Provides optimal support for your height
• Most comfortable for extended sitting
If you're taller than 1.73m (5'8"):
• Choose a 75cm ball
• Gives you the space you need
• Maintains proper posture alignment
• Prevents strain on your legs and back
The fit test
When you sit on your ball:
• Your feet should rest completely flat on the floor
• Your knees should be noticeably lower than your hips (about 10cm)
• You should feel balanced and stable
• There should be a slight give when you sit, but the ball should feel supportive
Maintaining your ball
Birth balls will lose some air over time and use, so check periodically that your ball is still inflated to the proper size and inflate it as needed (you can make a discreet mark on the wall showing what the proper height should be for a quick view).
Care tips:
• Check inflation weekly
• Keep a pump handy
• Mark the proper height on your wall
• Wipe clean with mild soap and water
• Store away from direct sunlight and heat
When and how to use your birthing ball during pregnancy
Starting your ball journey
You can start using birthing balls at any time during pregnancy. From 32 weeks onwards, you may wish to use the ball daily instead of a table chair or sofa. Many of the moves you can do on the ball are also great to use during labor, so you'll be helping your body and health and labor preparation all at once!
Your timeline:
Any time during pregnancy:
• Use for comfortable sitting
• Gentle rocking for relaxation
• Light stretching when you feel tight
• Getting familiar with the ball
From 32 weeks onwards:
• Replace your regular chair with the ball
• Practice gentle yoga movements daily
• Use for 20-30 minutes at a time
• Build up to longer sessions as comfortable
In the final weeks:
• Increase your ball time
• Focus on movements that help baby position
• Use during TV time, reading, or working
• Practice labor positions
Gentle yoga movements to try on your birth ball
Here are some easy and enjoyable pregnancy yoga moves you can try! Each one is designed to help you feel more comfortable, ease tension, and prepare your body gently for birth.
Movement 1: Pelvic circles and spirals
Simply roll your hips in circles on the ball, one way and then the other. You can start with small circles and make them bigger and bigger like a spiral, then get smaller again. Stretch your arms out to the side for better balance if needed (and feel happy too!)
Why this feels so good:
• Releases tension in your lower back
• Gently mobilizes your pelvis
• Helps baby find optimal position
• Feels like a massage for your hips
• Calming and meditative
How to practice:
Step 1: Sit comfortably on your ball with feet flat and wide
Step 2: Begin with small, gentle circles to the right
Step 3: Gradually make the circles larger, like a spiral
Step 4: Then spiral back to small circles
Step 5: Repeat on the left side
Duration: 2-3 minutes each direction
Gentle reminder:
Move slowly and mindfully. This isn't about how big you can make the circles - it's about what feels good to your body. Breathe deeply and enjoy the movement.
Movement 2: Warrior 2 with ball support
The ball is a great way to get the Warrior 2 grounded feel and build strength until the end of your pregnancy (without having to bear weight on your belly) and/or stay in shorter stances (if you have any pelvic pain). Make sure your feet are fully on the ground.
The benefits:
• Builds leg and hip strength
• Opens your hips gently
• Improves balance and stability
• Strengthens without straining
• Empowering and grounding
How to practice:
Step 1: Sit on your ball with legs wide apart
Step 2: Turn your right foot out to the side
Step 3: Extend your arms out to the sides at shoulder height
Step 4: Gaze over your right hand
Step 5: Hold for 5-10 breaths, feeling strong and grounded
Step 6: Repeat on the left side
Modifications:
• If you have pelvic pain, keep your stance narrower
• Rest your hands on your thighs if arms get tired
• Hold for shorter periods and build up gradually
• Focus on how it feels, not how it looks
Movement 3: Extended side stretch
From Warrior 2, enjoy this lateral stretch (bend the elbow of your arm if you have high blood pressure) to find more breathing room, stretch your abs and relieve back tension!
Why you'll love this:
• Creates space in your ribcage
• Stretches the side of your body
• Relieves upper back tension
• Helps with breathing
• Feels wonderfully opening
How to practice:
Step 1: From Warrior 2 position on your ball
Step 2: Reach your right arm up and over to the left
Step 3: Feel the stretch along your right side
Step 4: Breathe deeply into the stretched side
Step 5: Hold for 5-8 breaths
Step 6: Repeat on the other side
Important note:
If you have high blood pressure, keep your raised arm bent at the elbow rather than fully extended. Always listen to your body and your healthcare provider's guidance.
Movement 4: Extended child's pose
Kneel on the floor with your knees apart to make room for your bump, and enjoy the back stretch with your arms stretched over the ball. You can roll the ball side to side a bit for a slight rocking motion, then roll it close to you and rest your head on your crossed arms for a comfortable rest.
The ultimate comfort pose:
• Deeply relaxing for your back
• Gentle stretch for your shoulders
• Calming for your mind
• Helps baby rotate to optimal position
• Perfect for rest and restoration
How to practice:
Step 1: Kneel on a soft surface (yoga mat or carpet)
Step 2: Separate your knees wide to make room for your belly
Step 3: Place the ball in front of you
Step 4: Stretch your arms over the ball
Step 5: Let your forehead rest on the ball or your arms
Step 6: Breathe deeply and relax
Variations to try:
• Gentle rocking: Roll the ball slightly side to side
• Deep rest: Pull the ball closer and rest your head on crossed arms
• Hip circles: Make small circles with your hips while in this position
• Extended hold: Stay here for 2-3 minutes for deep relaxation
Additional gentle movements for comfort
Gentle bouncing
Sit on your ball and bounce very gently. This rhythmic movement:
• Soothes and calms
• Helps with digestion
• Relieves pelvic pressure
• Feels naturally good
• Can ease Braxton Hicks discomfort
Figure-8 hip movements
Move your hips in a figure-8 pattern on the ball:
• Combines the benefits of circles and rocking
• Opens your pelvis in multiple directions
• Feels soothing and rhythmic
• Great preparation for labor movements
Forward and back rocking
Gently rock your pelvis forward and back:
• Eases lower back pain
• Gentle core engagement
• Helps with pelvic alignment
• Calming and meditative
Creating your daily ball routine
Morning comfort session (10 minutes)
• Gentle bouncing: 2 minutes
• Pelvic circles: 3 minutes (both directions)
• Extended child's pose: 5 minutes
Afternoon energy boost (15 minutes)
• Warrior 2: 2 minutes each side
• Extended side stretch: 2 minutes each side
• Figure-8 movements: 5 minutes
• Gentle bouncing: 4 minutes
Evening relaxation (20 minutes)
• Slow pelvic circles: 5 minutes
• Extended child's pose: 10 minutes
• Gentle rocking: 5 minutes
Safety and comfort guidelines
Listen to your body
Your body is your best guide. If something doesn't feel right, adjust or stop. If something feels wonderful, enjoy it!
When to use caution
• If you have severe pelvic pain, consult your healthcare provider first
• If you're on bed rest, follow your doctor's specific instructions
• If you feel dizzy, stop and rest
• If you have any bleeding or unusual symptoms, contact your provider
Making it comfortable
• Use a yoga mat or carpet under your knees
• Have cushions nearby for extra support
• Keep water close by
• Practice in comfortable, loose clothing
• Use a wall or furniture for balance if needed
Frequently asked questions
Q: Can I use a birth ball in my first trimester?
A: Absolutely! It's a comfortable way to sit and can help with nausea by keeping you upright. Just use it gently and listen to your body.
Q: How long should I sit on the ball each day?
A: Start with 10-15 minutes and build up to 30-60 minutes or more as comfortable. Many women use it as their main chair from 32 weeks onwards.
Q: Will using a birth ball help prepare me for labor?
A: Yes! The movements you practice now will feel familiar during labor, and you'll already know what positions feel good to you.
Q: Can I use the ball if I have pelvic pain (SPD/PGP)?
A: Often yes, but check with your healthcare provider first. The ball can actually help stabilize your pelvis, but you may need to modify some movements.
Q: What if I feel unstable on the ball?
A: Start near a wall or have someone nearby. With practice, you'll feel more confident. You can also slightly deflate the ball for more stability.
Q: Can I use the ball while working or watching TV?
A: Yes! That's one of the best ways to use it. You're getting the benefits while doing everyday activities.
Q: Do I need a special pregnancy ball or can I use a regular exercise ball?
A: A regular anti-burst exercise ball works perfectly! Just make sure it's the right size for your height.
Q: Can I continue using the ball after baby arrives?
A: Definitely! It's wonderful for postpartum recovery, soothing baby, and getting back into gentle exercise.
Your comfort companion awaits
Your birth ball is more than just a piece of equipment - it's a tool for comfort, a support for your changing body, and a gentle way to stay active throughout your pregnancy. From easing back pain to preparing for labor, from finding comfortable sitting positions to practicing soothing yoga movements, your ball is there for you.
Remember:
• There's no "right" way to use your ball - only what feels good to you
• Start gently and build up gradually
• Listen to your body's wisdom
• Enjoy the movements that bring you comfort
• Use it as often as feels good
• Trust that you're supporting your body beautifully
Whether you're sitting on it while reading, practicing gentle yoga movements, or simply rocking back and forth while watching TV, your birth ball is working to support you. It's helping your posture, easing your discomfort, and preparing your body for birth - all while being affordable, simple, and always there when you need it.
Ready to welcome your comfort companion? Choose a quality birth ball in the right size for your height, and begin exploring the gentle movements that bring you comfort and support. Your body will thank you, and you'll wonder how you ever managed without it.
Here's to a more comfortable pregnancy, one gentle movement at a time. 🌸
Disclaimer: This article provides general information about using birth balls during pregnancy and should not replace professional medical advice. Always consult with your healthcare provider before starting any exercise program during pregnancy, especially if you have any complications or medical conditions.
