In this article:
Let’s look at how you can use a birthing ball safely and get the most benefit from it.
What Is a Birthing Ball?
A birthing ball is a large, inflatable exercise ball made of anti-burst material. It is similar to a gym ball but usually slightly larger and designed to support the weight and balance needs of pregnancy.It can be used:
- For sitting, stretching, or gentle exercise.
- To relieve pressure on the spine and lower back.
- To support active birthing positions during labour.
- For those under 5'3", a 55 cm ball works best.
- For those between 5'4"–5'10", a 65 cm ball fits well.
- For those above 5'10", a 75 cm ball is recommended.
Benefits of Using a Birthing Ball During Pregnancy
Regular use of a birthing ball can bring comfort and balance to the body. Beyond relaxation, it also strengthens muscles needed for labour and recovery.1. Improves Posture and Balance
Pregnancy naturally shifts the body’s centre of gravity, often causing slouching or back strain. Sitting on a birthing ball encourages the body to stay upright. This strengthens the back and abdominal muscles, improving posture over time.2. Reduces Lower Back and Hip Pain
As your belly grows, you might feel more pressure on your lower back and hips. Gentle rocking or moving in circles on the ball can help ease tension and give you some relief from soreness.3. Enhances Pelvic Flexibility
Simple pelvic tilts and rotations performed on the ball help keep the pelvic joints supple. This can promote better alignment and support an easier birthing process.4. Encourages Optimal Baby Positioning
Gentle, steady movements while sitting on the ball can help your baby move into a head-down position. This might lower the chance of back labour and make the delivery smoother.5. Eases Labour Discomfort
During labour, many people find it more comfortable to sit or lean forward on a birthing ball instead of lying in bed. The gentle bouncing can help relax your pelvic muscles and take pressure off your back.6. Supports Gentle Exercise
You can use the ball for gentle stretching or prenatal exercises, which help you stay mobile without putting too much strain on your body. It’s a great option if you want to stay active in a gentle way.Safety Tips Before You Begin
Birthing balls are generally safe, but a few precautions ensure comfort and safety:- Check Stability: Ensure the ball is firm and inflated properly. A half-deflated ball may cause instability.
- Use Support: When sitting or exercising, keep a sturdy chair or wall nearby for balance.
- Avoid Slippery Floors: Always place the ball on a non-slip surface such as a yoga mat.
- Move Slowly: Avoid jerky or fast movements. Gentle, controlled motions are best.
- Consult a Doctor: Before starting any new routine, talk to your doctor, especially if you have a history of early contractions, dizziness, or pelvic issues.
How to Use a Birthing Ball at Home
Use a birthing ball daily for a few minutes to relieve tension and prepare for birth.1. Sitting for Posture Support
- Sit upright with feet flat on the floor.
- Keep knees slightly lower than hips.
- Gently roll the hips in circles or sway side to side.
2. Pelvic Tilts
- Sit comfortably on the ball with feet apart.
- Tuck the pelvis under slightly, then arch it forward.
- Repeat this rocking motion 10–15 times.
3. Figure-Eight Movement
- Sit upright and move the hips in a slow figure-eight motion.
- Maintain deep, steady breathing.
4. Gentle Bouncing
- Sit comfortably and gently bounce up and down, keeping control.
- Avoid sudden or large jumps.
5. Forward Leaning Rest
- Kneel on the floor with the ball in front.
- Lean forward, resting the arms and upper body on the ball.
- Rock gently from side to side.
When to Use a Birthing Ball
You can start using a birthing ball in your second trimester. Getting used to it early helps, and regular practice in the third trimester can make you feel more comfortable and flexible.In the later stages of pregnancy, short daily sessions of 15 to 20 minutes work well. Many people find the ball especially helpful at these times:
- During evening relaxation.
- Before bedtime to ease tension.
- While watching television or reading.
A birthing ball is more than exercise equipment—it’s a pregnancy companion. It relieves back pain and supports posture, flexibility, and calm, helping ensure a smoother journey to birth.
By practising safe movements each day, you can build balance, comfort, and confidence throughout your pregnancy. With the right approach, a birthing ball can make a real difference in your pregnancy and labour experience.
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FAQs on Birthing Ball Exercises During Pregnancy: Benefits, Safety Tips & Simple Ways to Use at Home
- When is the best time to start using a birthing ball during pregnancy?
Most suggest starting in the second trimester, when the bump becomes visible. This helps the body adapt gradually and strengthens the back and pelvic muscles early. - Can a birthing ball induce labour naturally?
A birthing ball doesn’t induce labour, but it can encourage the baby into a favourable position and support readiness for labour through natural movement. - How long should one use the birthing ball daily?
Using a birthing ball for 15–20 minutes once or twice daily is enough. Regular, short sessions are best for consistency.