Tina Gibbs

How can you use your birth ball for pregnancy, childbirth and during the early postpartum?

What is it?

A birthing ball is the same as an exercise or gym ball. The name “birth or birthing ball” refers to this specific purpose. A birth ball can help rotation while the you are sitting or when standing isn’t an option and a birthing stool isn’t available.

Why should I use one?

Using a birth ball to sit on strengthens your lower back, and improves your posture as your pelvis is better supported. This can help to prevent or ease lower back pain. Sitting upright helps your abdomen be a “hammock” for your baby and encourages them to settle into a more beneficial position for the birth (anterior position). For this to be most effective, start early, best before you get pregnant!

What is the best size for me?

The best size depends on your height. Ideally, your knees should be equal or slightly lower than your hips when you sit on it.

YOUR HEIGHT	BALL SIZE (CENTIMETERS)
up to 163cm	55cm (or inflate 65cm ball to 55-60cm instead)
164 to 173cm	65cm
Above 173cm	75cm

Ensure that you purchase a good quality ball which has a no burst (anti-burst) layer and has been pressure tested to support weights up to 300kg (47st).

What are the benefits of using a birthing ball?

• Eases back pain and improves your ability to move around and stay upright.
• Offers counter-pressure to your perineum
• Gives excellent support when you’re squatting (holding on to it) or sitting on it, leaning over it….
• Reduces pressure on your spine
• Supports you to remain in an upright position. When upright, gravity increases the efficiency of your baby’s descent – supports a straightforward birth and may reduce the length of time you are in labour
• Stimulates blood flow to the pelvic area, which increases blood flow to your uterus and placenta
• May improve your baby’s position in utero
• Helps open up the pelvic muscles
• Can reduce the discomfort from contractions and therefore reduce tension, anxieties and fears

How and when can I use it?

Sit on it with your feet flat on the ground and apart.

During your pregnancy

Use your birth ball instead of a chair when sitting, when working, watching tv etc.

To bring on labour

Sit on your ball and do circular movements with your hips. This can help get your baby’s head into your pelvis and on the cervix. If your baby is back-to-back (posterior) check out Spinning babies for some exercises!

During labour and birth

During early labour, you can continue to sit on your birth ball. It offers great support and gives a good counter pressure to your slightly uncomfortable and possibly swollen vulva. Way more comfortable and supportive than a hospital bed or chair while supporting the birthing process!

You can also

• Use it throughout all of your labour and birth to sit on
• Lean over your ball during any part of labour while kneeling or standing. Place your ball on the bed or a chair/surface when leaning over it while standing.
• Sit and rock on it in gentle circular or side-to-side or back-to-front
• Standing, put the ball behind you against a wall. Lean into it and you can use it for a gentle massage
• Standing, put the ball in front of you against a wall, and lean into it. You can use it support when rocking and leaning over slightly
• Hold on to it for a supported squat

During the early postpartum and forever…

Continue to sit on your birth ball for comfort and support. Your baby, like any new baby, needs to be held. They have been in your womb for 10 months and are used to being squished and squashed, and rocked by your movements and heartbeat. Siting and gently rocking or bouncing on your ball while holding your baby can help you stay comfortable and your baby to calm.

Forever, always, anytime, your birthing ball will be a great place to sit to improve your posture, reduce, prevent or eliminate lower back pain. It’s fun, too!

Download your birth ball and peanut ball handout here.