Most of us have heard the term birth ball, yet it can remain an object of mystery. I would like to demystify this wonderful and inexpensive tool for pregnancy, labor, and postpartum recovery. As a bonus, it is also a great tool for core strengthening at any stage of life.*
What Exactly Is a Birth Ball?
While there are balls sold specifically as birth balls, a standard xercise ball works just as well for personal use. It does need to meet certain standards, however:
- Right size for the user: Check the packaging to make sure the ball matches your height. Inflate it so that your knees and hips are parallel to the ground when sitting. This promotes good posture and helps optimize fetal positioning — meaning baby has less work to do to get into a good position for labor.
- Adequate weight capacity: Balls have weight restrictions. Make sure the ball is rated to support your pregnant weight.
- Anti-burst safety feature: The ball should have a slow-deflate safety feature so that, in the event of a puncture, air escapes slowly rather than the ball bursting suddenly.
How to Use a Birth Ball for Labor, Pregnancy & Postpartum
During Pregnancy:
A birth ball is very comfortable to sit on during everyday activities like watching TV or working at the computer. Swapping your chair for a birth ball helps promote great posture, relieves common pregnancy discomforts, and encourages baby into the best position for labor and birth. When sitting on the ball with your knees apart, it is virtually impossible to slouch.
Lightly bouncing on the birth ball is a great way to strengthen your thighs. You can also hip circles, figure eights, side lunges, cat/cows, and rock your hips forward and backward. These movements stretch and strengthen your body for the marathon of birth ahead!
During Labor:
The same movements used during pregnancy can be used during labor except for bouncing. In addition, the birth ball can be placed on the bed so you can rest over it while on your knees, giving you the benefits of the hands-and-knees position without putting stress on your wrists and hands. It is a very restful position and allows your doula and/or partner easy access to your back for comfort measures like counter-pressure and massage. You can also stand beside the bed and lean over a birth ball placed on the bed taking advantage of gravity!
Postpartum:
Gently bouncing your baby on the birth ball is soothing for a fussy newborn — and it gives your hips and thighs a workout at the same time! Hip circles and rocking motions help strengthen your core and pelvic floor while toning your hips and thighs and babies enjoy the gently movement. Win-win!
Watch: Birth Ball Techniques in Action
Here is a video demonstrating some of these techniques:*
Birth Ball for the Hospital
Most hospitals have different size birth balls. Ask your care provider or doula if they are available in your hospital. Make sure you use the correct size ball at the hospital, too. Ask for a birth ball as soon as you arrive in your labor room, since it may take staff time to locate one.
You can birth strong, and this amazing tool can help!
Have You Used a Birth Ball During Labor?
*Before beginning any exercise routine, be sure to speak with your care provider.