You’ve probably seen exercise balls used in yoga class or at the gym, but did you know they can also be used for birth?! When an exercise ball is used to prepare for labor it is called a “birth ball.” Read on because it may just become one of your favorite purchases for pregnancy!
Of course, you should also educate yourself on what foods to eat and supplements you may want to take. But, you’ll also be thinking about how to “get in shape” for labor and get your pelvis ready! That’s where a birth ball comes in handy.
In this article, I will go in-depth on how to use a birth ball to prepare for labor!
What are the Benefits of Using a Birth Ball
While there are no rules that you have to use a birth ball during pregnancy, there are many reasons you should consider it. Of course, if you decide not to, that’s totally your prerogative and you should feel empowered to make labor how YOU want it to be. Still, research shows that using a birth ball can be beneficial in many ways.
Here are a few of the benefits of using a birth ball:
- Help balance the ligaments, tendons, and muscles in the pelvic area so baby can settle into an optimal position
- During labor, it may coax baby into a better position
- Helps strengthen the lower back
- Helps to open the pelvis
- May support an easier, shorter labor
- May reduce pain during labor
- May increase blood flow to the uterus
- Can relieve back pain and back labor
- Reduce the likelihood of needing an epidural or C-section
- Reduce stress and anxiety
Birth balls aren’t only for helping during labor, they are also helpful in the months and weeks leading up to labor!
There are several benefits of exercising using a birth ball, including supporting and helping for an easier labor.
How Do You Choose a Birth Ball?
Choosing a birth ball is an easy process. You should focus on making sure you are comfortable. The right size does matter when choosing a birth ball and ensuring ultimate comfort. Birth balls usually come in small, medium, and large sizes.
You can also purchase what is called a peanut ball. Instead of being round, these balls are larger on the ends and have a narrow middle, like a peanut. When you purchase a peanut ball you can even use it on a bed, unlike a normal birth ball.
Ultimately, when choosing a birth ball you should be able to sit on it with your feet firmly planted on the floor. If your knees are higher than your stomach, your ball is too small. If you’re on your tippy-toes, the ball is too big.
Here are some guidelines to follow when choosing a birth ball (ball sizes correspond to height):
- if you’re 5-foot 4 inches or shorter: 55 cm
- if you’re 5-foot 4 to 10 inches: 65 cm
- if you’re 5-foot 10 inches or taller: 75 cm
Wait, Can’t I just Sit Upright?
You may be wondering why you can’t just sit upright on any old chair. If you use a hard chair it’s almost impossible to not begin slouching or sinking into the chair over time.
Meanwhile, when you sit on a birth ball you are forced to maintain good posture or else you may tumble backward. There’s nothing to lean back on and it’s soft on your bottom. By having to stay balanced, this exercise ball engages your core and pelvic floor, strengthening these muscles for labor.
A birth ball is most beneficial because it forces you to sit upright. Sitting upright helps support and open the pelvis, loosen the ligaments, and support the lower back.
How Do You Use a Birth Ball?
There are several different ways you can use a birth ball to prepare for labor. Here are a few tips to keep in mind:
- Don’t inflate the ball all the way. If it gives a little when you sit on it, it will be more comfortable.
- Sit on the ball with your feet flat and spread apart to form a tripod with the ball.
- Roll your shoulders back and don’t let your belly just hang there, tuck it in just slightly.
- Practice small hip circles to stretch the pelvis.
The best way to use it as an extension of your furniture. For example, when you are watching TV with your family, sit on the birth ball instead of the couch. This will especially help women who develop lower back pain during pregnancy.
You can also use a birth ball to practice squatting.
Squatting is one of the best ways to open your pelvis and balance your body. During labor, it allows for better coordination and more effective pushing. Research shows that squatting is beneficial to labor, so it’s a good idea to start practicing now.
Here’s how to use a birth ball to practice squatting:
- Push the birth ball against the wall as support.
- Lift the ball so that it rests on your middle back.
- Then roll the ball up and down the wall as you squat.
RELATED: WHAT TO LOOK FOR WHEN CHOOSING A PRENATAL VITAMIN
More Tips From A Holistic Health Coach
A birth ball is a great resource for pregnancy and can even be used during labor. As a mom-to-be, you are probably researching like crazy and trying to learn all you can, I know because I’ve been there.
Check out some of my other articles on reproductive health like how to choose the best prenatal and holistic tips for a healthy pregnancy.
You may also want to start thinking about what your health is going to look like after you give birth. A few questions you may ask yourself are:
- Are you going to go back to hormonal birth control or try another method?
- How can you utilize nutrition to support your menstrual cycle?
- How do I optimize the health of myself and my family?
As a Certified Holistic Health Coach and Naturopathic Doctor, my mission is to use lifestyle changes and functional lab testing to help you achieve optimal health. I would love to come alongside you on your journey!
If you’re interested in a holistic, integrative approach to health, reach out to me!
Mandy Patterson
