Birth Ball Basics: The Ultimate Tool for Pregnancy and Birth
Photo Credit: Erin Heuser Photography
If you’re pregnant, you’ve probably heard a lot about different tools to make your journey more comfortable. One of the simplest, most effective tools you can add to your pregnancy toolkit is a birth ball! Whether you’re navigating the physical challenges of pregnancy, preparing for labor, or finding ways to soothe your postpartum body, a birth ball can be a total game-changer.
Let’s explore why every mom-to-be should consider using one, how to find the right size for your height, and a little secret on how to get inspired with ideas for using it!
What’s So Special About a Birth Ball?
First things first—what even is a birth ball? It’s a lot like the exercise balls you might see at the gym, but with a major difference: quality and durability. Birth balls are designed specifically to support your body during pregnancy, labor, and postpartum. They’re made from thicker, anti-burst materials to ensure safety and stability, especially as your body changes.
Unlike standard exercise balls that might deflate or burst suddenly (yikes!), a good birth ball will deflate slowly if punctured. That extra layer of safety makes all the difference when you’re using it for pregnancy, labor, or holding your little one afterward!
Why You’ll Love Using a Birth Ball During Pregnancy
Using a birth ball isn’t just practical—it’s comfortable. Here’s how it can make your pregnancy a little easier:
1. Ease Aches and Pains
Pregnancy comes with its share of aches—especially in your back, hips, and pelvis. Sitting on a birth ball helps relieve that pressure by:
• Improving posture.
• Opening the hips and pelvis.
• Supporting your pelvic floor muscles.
A simple swap, like replacing your desk chair or couch with a birth ball, can make a world of difference for your comfort throughout the day!
2. Encourage Baby’s Best Position
Sitting upright or leaning slightly forward on a birth ball helps tilt your pelvis forward. This gives baby more space to move into an optimal position for birth, reducing the chance of back labor and making things smoother when the big day comes.
3. Strengthen Core and Pelvic Muscles
Did you know that just sitting on a birth ball engages your core and pelvic muscles? It’s like a mini workout that prepares your body for labor and speeds up postpartum recovery—without you even realizing it!
4. Relax and Unwind
Pregnancy can be stressful, but bouncing or swaying gently on your birth ball is a great way to calm your mind and body. It’s soothing, helps with circulation, and feels amazing—especially at the end of a long day.
How to Use a Birth Ball During Pregnancy
Not sure how to start using your birth ball? Here are some simple ideas:
• Sitting: Replace your regular chair with the ball for better posture and back support.
• Pelvic Tilts: While seated, gently rock your hips forward, backward, or side to side to release tension.
• Gentle Bouncing: This helps with circulation and can feel incredibly relaxing.
• Stretching: Use the ball to support your upper body during stretches, like child’s pose or a modified cat-cow.
Why a Birth Ball Is Amazing for Labor
When it’s time for labor, your birth ball can really shine. Here’s how:
1. Pain Relief
Sitting, leaning, or swaying on the ball can help reduce back and pelvic pain during contractions. Plus, the movement can be incredibly soothing!
2. Helping Labor Progress
Positions using the birth ball encourage an open pelvis and use gravity to help baby move down. This can help labor progress more smoothly and reduce its overall length.
3. Comfortable Position Changes
A birth ball is super versatile for switching positions during labor. You can:
• Sit and bounce to ease discomfort.
• Lean over it on your knees for extra support.
• Use it as a rest while on hands and knees to take pressure off your back.
4. Partner-Friendly
Your partner can get involved too! They can sit behind you and provide counterpressure or massage while you sit or lean on the ball. It’s a great way to work together and feel supported.
Postpartum Perks of a Birth Ball
Even after baby is born, you’ll be reaching for your birth ball. Here’s why:
• Gentle Exercise: Use it for light postpartum movements to rebuild core and pelvic floor strength.
• Soothing Baby: Babies love the gentle bouncing motion when you hold them while sitting on the ball. It’s a great way to calm them down (and bonus: it’s easier on your arms and legs than pacing around the room!).
• More Comfortable Sitting: Especially if you had a vaginal delivery, the ball can be much more forgiving to sit on than a hard chair.
How to Choose the Right Size Birth Ball
Picking the right size ball is key to getting all these benefits! Here’s a quick guide:
• If you’re 5’8” or shorter, go for a 65 cm ball.
• If you’re 5’9” or taller, choose a 75 cm ball.
Test the Size
1. Sit on the ball with your feet flat on the ground.
2. Your knees should form a 90-degree angle, with your hips level or slightly higher than your knees.
If your hips are lower than your knees, your ball is too small—and that can actually make it harder for baby to get into a good position.
Safety Tips for Using Your Birth Ball
To get the most out of your ball while staying safe:
• Choose a high-quality, anti-burst birth ball (not a cheap gym ball).
• Clear the area of sharp objects or toys before sitting on it.
• Sit near a sturdy surface or have someone nearby if you’re feeling unsteady.
• Avoid extreme temperatures—don’t store your ball somewhere hot.
• Toward the end of pregnancy, place a towel or pad on the ball in case your water breaks.
Get Inspired with Our Labor Positions Cheat Sheet
There are so many creative and effective ways to use a birth ball during pregnancy, labor, and postpartum—but it’s not always easy to picture how to do them all! That’s why we created a free Labor Positions Cheat Sheet to give you step-by-step inspiration. This cheat sheet is packed with ideas to help you feel more prepared and confident.
Ready to take the guesswork out of using your birth ball? Click here to grab the Labor Positions Cheat Sheet
