Birth Ball for Labor

The What’s and How’s of using a birth ball for labor, pregnancy, and postpartum:

Most of us are familiar with the term birth ball, yet it can remain an object of mystery.  I would like to de-mystify this wonderful and inexpensive tool for pregnancy, labor, and postpartum recovery.  Actually, it is a great tool for core strengthening any time in life.*

So what exactly is this marvel of modern birthing?  (affiliate link)

While there are balls called birth balls, for personal use an exercise ball will do the job.   It does need to meet certain standards though:

• It needs to be the right size for the individual user.  Look at the ball to check to make sure it is for your height.  Then, inflate the ball so that your knees and hips are parallel to the ground when sitting on the ball.  This promotes good posture and helps optimize fetal positioning.  In other words, during labor baby has less work to do to get in good position!
• Balls have weight restrictions.  Make sure the ball is strong enough to hold your pregnant weight.
• The ball needs to have a safety feature for no sudden bursting allowing air to escape slowly in case of a leak.

How can the birth ball for labor be used?

During pregnancy:*

The exercise/birth ball is very comfortable to sit on.  When sitting watching t.v. or working on the computer, etc., roll out your birth ball and sit on it instead.  The benefits are that is helps promote great posture for relieving discomforts and also helps promote the baby getting in the best position for labor and birth.  When sitting on ball with your knees apart, it is impossible to have poor posture.

Lightly bouncing on the birth ball is a great way to strengthen thighs.  Hip rolls can be performed on the birth ball and rocking hips forward and backward.  These all work to stretch and strengthen the muscles that will be used in the marathan of birth ahead.

During labor:*

The same moves used during pregnancy can be used during labor.  In addition to these moves, the birth ball may be placed on the bed for you to rest over while on your knees providing the benefits of hands and knees position without the stress on your hands.  It is a very restful position and allows your labor doula and/or partner access for providing comfort measures on your back.

Postpartum:*

Very gently bouncing baby is calming to a fussy baby and exercises your hips and thighs at the same time!  Hip circles and rocking back and forth also strengthen your core, pelvic floor, and tone hips and thighs.  Win-win!

Here is a video demonstrating some of these techniques:*

The small investment in an exercise/birth ball is well worth the expense!  Before you pack yours to take to the hospital though, find out if your hospital has them available.  Many do.  Ask for the birth ball upon arrival in your labor room as it may take time for them to locate a ball.

You can birth strong, and this amazing tool can help!

Have you used a birth ball during labor?  I invite you to share your story and to post a picture in the comments!

*Before beginning any exercise routine, be sure to talk with your care provider.