How to use birthing balls in pregnancy and labour 2024

You've probably heard a lot about birthing balls and you might be wondering what the benefits are of them and how to use a birthing ball in pregnancy and labour.

If you're thinking about using a birth exercise ball for pregnancy and labour, Mother&Baby have everything you need to know, including what they are, the benefits of using one and how to get the most out of one during your pregnancy.

Often used during pregnancy and labour, a birthing ball is a large inflatable ball that's similar to an exercise ball.

They're designed to help reduce pain and discomfort through pregnancy and during labour and can even be used after birth.

A birthing ball isn't just for labour - in fact, there are many benefits to using a birthing ball during your pregnancy, as well as afterwards.

Not only can a birth ball help reduce back pain in pregnancy, as well as pelvic pain, but it is also said to ease labour pains and reduce the pain of contractions. It can also help you move your baby into the right position for an easier birth.

If you find it difficult to get comfortable or sit for long periods of time then you may find sitting on a birthing ball is the solution. This also helps open up your pelvic muscles, in preparation for labour.

The added bonus is that every time you sit on your birthing ball your core is getting a workout too - which will not only help during labour but also with your recovery afterwards.

Knowing what size to buy can be difficult, yet this is the one thing you need to get right. One Born Every Minute midwife, Hana Pauls from Liverpool Women’s Hospital explains:

“You want to be able to sit with your feet comfortably flat on the ground. If you’re having to tip toe, it’s too big. Likewise, if you feel too close to the ground and your knees are positioned higher than your tummy, it’s too low."

“Ensure the ball can take your weight. Instructions on the box can tell you the maximum weight.”

Ideally, your knees should be about four inches lower than your hips when you sit on it, so as a rough guide if you’re shorter than 5ft 8, it’s best to get a 65cm ball. If you’re taller than this, opt for a 75cm ball.

Birthing balls can be used at any point during pregnancy and for many different reasons along the way. From around 32 weeks pregnant, you can start to do exercises with your birthing ball to help prepare your body for labour, relieve your muscles and even ease stress.

Using a birth ball throughout pregnancy and labour is an excellent way to help your pelvis and baby get into the optimal position for birth.

Birthing balls are wonderful at really opening up the pelvis and alleviating discomfort in your spine, hips and lower back.

1. Ensure you have someone standing behind you to steady you, then sit on the ball, opening your legs wide with your toes pointing outward, so your feet are at what we call a 10 to 2 position.

2. From here, keeping your upper body still, imagine that you are sitting inside a barrel and have a cloth tied around your hips. Without using your hands, you’re going to circle your hips to clean the inside of the barrel.

3. This type of circling the hips is especially helpful in getting your baby into a favourable position and for bringing the head down. This helps put an even pressure on the neck of the womb to open it up.

4. Carry on circling on the ball for 20 minutes – ten minutes one way, then change direction.

Other exercises to try include bouncing on the ball, doing squats whilst raising the birthing ball over your head, or doing sit-ups with your legs resting on top of the ball.

The below positions are great examples of how you could use a birthing ball in labour:

1. This position of leaning on the ball whilst kneeling helps to give you support. It also allows you to rock back and forth with ease.

2. From a supported kneeling position on the floor, wrap your arms around the birthing ball while lifting your bottom slightly. Then slowly rock your pelvis from side to side.

3. While in a standing position, lean over your birthing ball as it balances on your bed, using it for your support. ​

In the below video, nurse and fellow mum Haley walks you through the best positions to help manage contractions. At the same time, Haley is ensuring you have an easier and faster birth.

They are effectively the same thing. Sometimes cheaper exercise balls will deflate faster than specialist birthing balls, so make sure it’s fully inflated before birth. Also, some birthing balls will have a non-slip finish which is important.

One thing to check is the size of the ball, as some yoga balls are much smaller than you think when you inflate them. And ideal birthing ball size should be 65cm (26 inches) or 75cm (30 inches) when inflated.

It’s important to get used to sitting on the ball, so get it inflated and practice the exercises mentioned above. When trying the ball for the first time, place it on a carpet rather than a smooth floor, as this will reduce the movement. Also, it’s a good idea to have someone stood behind you to help you get balanced. Remember, barefoot is best, but if not, make sure you have non-slip shoes or socks on.

Hana says: “You can use a birthing ball to prepare for labour, or during labour. However, it doesn’t induce labour per se! In the early stages of labour, the birthing ball can bring on surges if a woman sits on the ball and does rotations or the circle exercise mentioned above.”

There's no need to throw away your birthing ball when your bundle of love makes their appearance as there's plenty it can be used for beyond birth, for example:

• For breastfeeding your baby when you're comfortable with getting them to latch on.

• Cuddling them while bouncing on the birthing ball to soothe your little one to sleep.

• For post-natal exercises such as yoga and Pilates.

• As a general chair while working or watching TV - this will help provide better posture.

This is a complicated answer, as nobody really knows how waters break. Hana explains, “I have known many women to state with great conviction that the birthing ball helped to break their waters! In truth, nobody really knows why a woman’s waters break, so there’s no harm in trying to use a birth ball. Saying that, the longer the waters are in place the more cushioning you and baby have when the surges begin.”

A journalist since 2015, Emily Gilbert is the Features & Reviews Editor for Mother&Baby and has written for the website and previously the magazine for seven years. Emily writes about everything from the top baby products to pregnancy, fertility and maternal mental health. Specialising in product reviews, Emily is the first to know about all the exciting new releases in the parenting industry.