I am an all American birth ball junkie. It might be the midwife genes, but I must admit – I have seen some great use out of these helpful pregnancy and birth tools. In my practice, I ask every woman to buy a birth ball early in their pregnancy. You won’t regret it, unless, of course, you have rambunctious children at home who take it upon themselves to throw it across the room. They do have weighted balls with sand to hold them down.
So, forget sitting on a chair during your pregnancy. Sit on a birth ball instead. A birth ball is really an exercise ball that is well-know for use during labor. During pregnancy, sitting on a birth ball will help you prepare your body for birth. When you sit on a birth ball, it automatically helps your body into positions conducive to the birth process.
Five Reasons to Sit On a Birth Ball During Pregnancy
- It opens your hips. To stay centered on a birth ball, you have to open your legs wide to keep your balance. When you open your legs, you open your hips. Open hips help make room for your baby to move down the birth canal.
- It forces you to stay balanced. With both feet planted on the floor, your body assumes a balanced posture. There are a lot of benefits to good posture during pregnancy. It strengthens your pelvic and abdominal muscles, encourages the baby into a forward (anterior) lying position, relieves pregnancy back pain, and more.
- It creates the ability to roll your hips. Moving your hips in circles on a birth ball helps your muscles and ligaments stretch and keeps your hips and bottom loose. A loose bottom is key during labor and birth.
- It’s much better than sitting on a chair or a couch. These modern, convenient sitting areas are prone to make you slouch or sink back. When you forgo your posture, you forgo engaging your core and helping your baby stay aligned. There are many instances where you could use a birth ball instead of your regular sitting area: watching TV, sitting at the dining room table, sitting at the computer, or bringing one to work to sit on.
- It prepares you for labor.
Selecting a Birth Ball
Selecting the right size birth ball for your height will make you feel more comfortable. If the ball is too big or too small, it will force you to overcompensate your posture. When the ball is blown up, it should have some give. This will make it more comfortable for you to sit on.
Sizes
- Under 5’4″ – 55 cm ball
- 5’4″ – 5’10″ – 65 cm ball
- Over 5’10” – 75 cm ball
You will know if your ball is too small or too big if your knees are greater than or less than a 90-degree angle. When properly inflated, your knees should be level with your bottom. The photo below shows a well-fitted ball. If your knees are lower than your bottom, it will be difficult for you to keep your balance. If your knees are too high, it narrows your pelvis instead of opening it.
Weighted Balls
They also sell birth balls with weighted bottoms. This prevents the ball from rolling away and also keeps the kids from tossing it through the air. Probably a good choice for moms with kids in the house.
Using a Birth Ball When Working
The best thing you could do for yourself and your back when working from home or at an office is to trade your chair in for a birth ball. Many pregnant moms have told me how uncomfortable it is to sit on a chair at their desk all day. Besides suggesting they get up and walk around periodically, stretch, and take breaks, I always advise replacing the desk chair with a birth ball. They are much happier moms!
Many factors can cause back pain. If you continue to experience discomfort, pain, or stress in your back, visit a chiropractor for an evaluation. They can determine why you may be having pain and suggest specific stretches and exercises to help you find relief.
Using a Birth Ball During Labor
Studies show that using a birth ball is an effective tool during labor to help reduce discomfort. It is no wonder that moms love using them. It has been a rare birth that I’ve attended where a mother did not use a birth ball at some point in her labor. Some moms might use it periodically, while others use it as their go-to comfort zone. When mom is not using it, trust me, others will find it a comfortable sitting place. I think everyone gets their turn on a birth ball!
Sitting on a Birth Ball. Most moms have a hard time laying in bed during labor, so they are kneeling, standing, or sitting. When moms get tired of standing and rocking their hips, this is often the first place they go. The birth ball is perfect because it provides a soft surface on their bottoms. They can easily roll their hips in circles on the ball without the stress of becoming so tired. Hip circles help the baby move down.
The ball can also be moved easily from room to room and situated so that the birth team and partner can help mom with coping techniques. Below, the doula is applying pressure while the partner is providing support.
The birth ball as a resting place: Many moms love being on their hands and knees, but holding their weight using their arms gets too tiring. A birth ball is a perfect remedy for helping mom feel comfortable on all fours. This position also makes it easy for a mom to rock back and forth or from side to side. It is also the perfect position for having your sacrum, hips, or low back massaged.
Exercising on a Birth Ball
You can find several YouTube videos on gentle birth ball exercises and instruction for full workouts and yoga stretches. Birth ball exercises can help with flexibility in your hips, stretch your back, strengthen your abdominal muscles, and more.
Leung, R W C et al. Efficacy of birth ball exercises on labour pain management. Hong Kong medical journal = Xianggang yi xue za zhi vol. 19,5 (2013): 393-9. doi:10.12809/hkmj133921
Makvandi, Somayeh et al. Effect of birth ball on labor pain relief: A systematic review and meta-analysis. The journal of obstetrics and gynaecology research vol. 41,11 (2015): 1679-86. doi:10.1111/jog.12802
