How to use your birth ball

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

What is it?

A birth (or birthing) ball is the same as an exercise or gym ball – the name simply refers to how it’s used. A birth ball can help your baby rotate while you’re sitting, or when standing isn’t an option and a birth stool isn’t available.

Why should I use one?

Sitting on a birth ball strengthens your lower back and improves your posture, as your pelvis is better supported. This can help prevent or ease lower back pain. Sitting upright lets your bump act as a ‘hammock’ for your baby and encourages them to settle into a better position for birth (anterior). For the best effect, start early – even 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

In early labour, you can keep sitting on your birth ball. It offers great support and gentle counter-pressure to your sensitive, possibly swollen, vulva – far more comfortable than a hospital bed or chair, and it supports the birth process too!

You can also

• Sit on it throughout labour and birth.
• Lean over it at any stage of labour, kneeling or standing. When standing, put the ball on the bed or another surface to lean on.
• Sit and rock gently – in circles, side to side, or back and forth.
• Stand with the ball behind you against a wall and lean back into it for a gentle massage.
• Stand with the ball in front of you against a wall and lean into it for support while rocking.
• Hold on to it for a supported squat.

During the early postpartum and forever…

Keep sitting on your birth ball for comfort and support. Like any newborn, your baby needs to be held. They’ve spent nine months in your womb, used to being squished, squashed and rocked by your movements and heartbeat. Sitting and gently rocking or bouncing on your ball while holding your baby can help you stay comfortable and help your baby settle.

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!