A birthing ball is a big, rubber exercise ball that can be used to assist women in labor. Some women use traditional exercise balls, while others opt for birthing-specific balls that have additional grip.
Birthing balls can be used during pregnancy and labor. During pregnancy, sitting for long periods can be uncomfortable, whether you’re at your desk during the workday or you’re sitting on the couch watching TV. When you sit on a birthing ball as an alternative to a chair, it should alleviate some of the pain you feel in your lower back and hips. Essentially, it’ll force you to have good posture, so you end up straining your muscles less.
Many women and birth pros swear by birthing balls during labor and delivery. They can be helpful in inducing labor: The bouncing and pelvic motion has been shown to speed up dilation and help move the baby down into the pelvis. It can also help reduce pain during labor and delivery. In one 2010 Taiwanese study, women who used birthing balls had shorter first-stage labor duration, less epidural analgesia, and fewer cesarean deliveries than the control group.
Birthing ball positions during labor
If you’re thinking about investing in a birthing ball, or already have one and are not sure how to use it just yet, don’t sweat. (That’ll come soon!)
There are a few positions you can try to help alleviate some of the pain during active labor, including:
- Sitting and rocking: Simply sitting on the birthing ball is a good way to help reduce pain during labor. When hard surfaces get uncomfortable, a birthing ball is a softer support system for the perineum. When you sit, place your feet shoulder-distance apart on the ground. If you maintain good posture, you should stay balanced fairly easily. Once you’re comfortable, you can start rocking your hips side to side and front to back to help align your pelvis and keep you more comfortable.
- Leaning on the birthing ball: When you start to get tired, try leaning on the ball. You can lean on the birthing ball either on all fours while on the ground or while standing if the ball is on a taller surface, like a bed. If you’re using the ball on top of a bed, just be sure it’s stable first. Either position you choose, once you have the ball stabilized, you can lean forward onto the ball, tipping your belly forward. When you tip your belly forward like this, it will take some of the pressure off your back, and your partner or doula can massage your back to provide extra relief.
- Bouncing: Similar to swaying while you sit on the ball, gently bouncing can help you minimize pain between contractions. Listen to your body’s cues as you gently sway and bounce and do whatever brings you the most comfort.
- Figure eight: While seated, slowly make a figure-eight shape with your hips in a circular motion. In order for this to be most effective, try moving one way for a few sets and the other way for a few. Do this exercise in sets of 10.
- Squats: For this position, perform a squat as you normally would, and place the birthing ball in front of you for additional balance. Draw in your abdominal muscles and keep your back straight. You can even place the birthing ball between your lower back and a solid wall, performing low squats and using the ball for support. Not only do squats kick-start labor, but they’ve also been known to reduce labor times.
How to choose a birthing ball
When you’re shopping for a birthing ball, you need to consider a few things.
If you’re going to invest in a birthing ball, you need to figure out what size to get. You should pick the size of the birthing ball depending on your height. The most common height for a birthing ball is 65 centimeters. Shorter women tend to need a 55-centimeter ball, while taller women would be more comfortable with a 65 or even 75-centimeter ball. We like the Therabrand one, which comes in sizes that fit women under 5’6’’ or 5’7’’ to 6’1’’.
Instead of using a full exercise ball, you can use a peanut ball instead. This is a great option if you need to stay in bed during labor. A peanut ball is a peanut-shaped birthing ball that is much harder. You can use it while sitting upright, so you can keep moving while you’re in bed. You can also use the peanut ball between your legs when you lie down, but you may need a little assistance comfortably and safely getting into this position.
You can get a birthing ball for pregnancy, but if you know you want an epidural and won’t be able to get out of bed during pregnancy, you might want the peanut ball as well. If you’re planning on giving birth at a hospital, talk to your doctor, because some hospitals will be able to provide a birthing ball.
If you still aren’t sure if a birthing ball is for you, it couldn’t hurt to talk to your doctor. They can help you decide what size ball to get and if it’s even safe for you to use one. For women who have high-risk pregnancies, doctors typically do not recommend using a birthing ball during labor.