A birth ball is like an exercise ball but designed for expectant mothers.
Midwives and maternity clinics recommend them as a tool for pain management both before and during labor.
In this article, we’ll explore the benefits of using a birth ball and how it can help at every stage of giving birth.
Why Use a Labor Ball?
Birth balls, or labor balls, are large inflatable balls that can support your body in various positions during the birthing process, helping you get comfortable.
Rather than lying down in bed, a labor ball lets you stay mobile and relax into different positions.
It also helps open the cervix, encourages the baby’s descent thanks to gentle gravity, and shortens labor duration.
Benefits of a Birth Ball
Relieve Pain and Contractions
Gentle movements on a labor ball can help reduce the intensity of contraction pain.
Many people find that sitting on the ball and making slow circular or rocking movements helps relax the lower back, pelvic floor, and hips—all areas that are heavily engaged during labor.
Staying in motion supports healthy circulation, helping oxygen reach working muscles and encouraging the body’s natural removal of metabolic waste, which can reduce fatigue and muscle soreness.
Being able to settle into a position that feels most comfortable also makes it easier to focus on breathing, which can take your attention away from contraction pain and make it feel more manageable.
Research supports these benefits: several studies have found that using a birth ball can ease contraction pain, including a 2022 meta-analysis and a 2023 study examining pain perception in first-time mothers.
Encourage Cervical Dilation and Baby’s Descent
Seated on a birth ball, you adopt a natural, dynamic posture that opens the pelvis, releases tension in the lower back, and loosens the hips. This helps your baby engage and descend.
To help them even more, you can do gentle pelvic rotations, lateral swings, or forward-back rocking, all of which open the cervix.
It is a great idea to practice these movements in the weeks leading up to your due date, to help prepare your body for the big day.
Preparing Your Body Before Labor with a Pregnancy Ball
During the last weeks of pregnancy, using a birth ball helps prepare physically and mentally for labor. Regular use can shorten labor and improve newborn Apgar scores.
Birth ball exercises improve your posture, loosen your hips, and strengthen your pelvic floor, contributing to an easier birth.
Practicing positions such as wide sitting, rocking, and pelvic tilts helps you feel stable and comfortable while doing the exercises, so that you know what to expect and can do them confidently when the time comes.
Maintain Comfort and Focus During Labor
Using a birth ball during labor gives you more control, as you can choose your position and movements. It helps you feel empowered and like an active participant rather than a bystander of your own body.
By alternating gentle movements and rest, you can keep your energy levels optimal for labor. Combined with breathing exercises and repetitive movements, your body stays relaxed, and your mind is focused, less distracted by pain or anxiety.
Overall, the birth experience is significantly improved, which has an impact on your recovery and postpartum wellbeing, as well.
Preparing for Labor with a Birth Ball
During pregnancy, especially in the later stages, exercises with a birth ball help prepare your body for labor while also allowing you to get comfortable using it on the big day.
It has been shown that using a birth ball during the second half of pregnancy can help reduce pain and fatigue, as well as lower the risk of episiotomy (a surgical cut at the opening of the vagina to assist birth) and cesarean delivery.
Starting in the second trimester, when your belly begins to round, you can use the ball at home, as a chair, or for light exercises. Regular, gentle practice develops balance and coordination so your body is comfortable and familiar with the movements.
Simple Home Exercises Before Labor
Familiarize yourself with movements like forward/backward rocking, pelvic circles, lateral swings, and wide sitting.
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Pelvic tilts: Sit on the ball with feet flat, knees at 90°, and hips slightly above the knees. Rock your pelvis forward and backward to relieve lower back tension and prepare for labor.
- Pelvic rotations: In the same seated position, slowly make clockwise and counterclockwise circles with your pelvis. These rotations improve pelvic flexibility and support the baby’s descent.
How to Use a Birth Ball During Childbirth
After some gentle practice sessions, you’ll be ready to use your birth ball in the delivery room.
Labor Ball at the Hospital: What to Know
Many maternity wards and midwives encourage using a birth ball as a non-drug pain relief and labor support tool, though they might not always have them available. Ask ahead of time if the hospital provides a birth ball, or if you can bring your own.
Your midwife or partner can help you get into position and use the ball safely.
When to Use a Birth Ball
Unless your doctor recommends against it, a birth ball can be used before, during, and after childbirth. It can be used in conjunction with an epidural or on its own.
Research suggests that birth balls are particularly effective in early labor, as they can shorten the latent phase (the time during which contractions are irregular and spaced out) and make contractions more effective.
Does a Birth Ball Trigger Labor Naturally?
Birth balls facilitate labor, but don’t independently induce it. Baby and placenta readiness are the determining factors.
However, gentle ball movements encourage proper positioning, which can potentially trigger the start of natural labor.
Regain Autonomy and Control
Using a birth ball gives freedom of movement, allowing you to listen to your body and express your needs. You control how you position your body, how much you move, and how quickly. This gives a sense of autonomy that many people find reduces their anxiety.
Most Effective Positions on a Birth Ball during Labor
The best position will depend on what feels comfortable for you and on your baby’s position. Recommended movements include:
- Sit upright with feet flat on the floor and gently rock your pelvis forward and back or make slow hip circles to ease contractions and support the baby’s descent.
- Kneel on a mat or pillows and lean your upper body over the ball, then sway your hips side to side or in small circles to relieve lower back pressure, especially with a posterior baby.
- Place the ball on a bed or sturdy surface and lean onto it while standing, rocking forward and back, or shifting your weight from side to side to stay upright while easing back and leg strain.
- Hold the ball or lean it against a wall or bed as you lower into a squat, using it for balance while gently rocking or bouncing to help open the pelvis.
With an epidural, free movement and pelvic tilts are best before administration. Afterward, the ball can provide postural support under the guidance of a midwife, nurse, or partner.
Postpartum: Gentle Movement
Using a pregnancy ball after giving birth can help postpartum recovery.
Support Postnatal Recovery
Gentle movement improves:
- Blood and lymph circulation to prevent swelling and heavy legs
- Posture and spinal/pelvic alignment
- Relief from persistent back pain
- Core strength and stability
The ball can also be useful as a place to sit while breastfeeding or holding your baby.
When to Start Postpartum Ball Exercises
Wait 6–8 weeks after vaginal birth and consult your midwife or doctor, especially after cesarean, episiotomy, or complications.
Start with gentle exercises: small pelvic circles, light pelvic floor contractions, and low-impact movements. Gradually progress to 15-minute sessions once or twice daily.
Practical Tips for Choosing and Using Your Birth Ball
For the best results when preparing for labor, try to practice regularly: short sessions of 15–30 minutes, three to five times a week, work well. Mixing up positions and movements can prevent you from getting bored.
You can also use your birth ball as an alternative to a chair at home or at your desk during breaks, gently moving or shifting your hips as you sit.
Choosing the Right Size
Birth balls usually come in diameters of 55, 65, or 75 cm. Women under 5’5” (165 cm) should choose the smallest, and women over 5’9” (175 cm) the largest.
To test the size, sit on the ball with your feet flat on the floor. Your knees should form a 90-degree angle, and your hips should be slightly higher than your knees.
It is important to pick the right size so that your form is correct during exercises and you are helping, not hurting, your body.
If you are between sizes, it is recommended to choose the larger one and adjust the inflation. Your weight will change throughout pregnancy, and a slightly bigger ball offers more flexibility.
Safety and Comfort Tips
Choose a ball that meets all safety standards.
Make sure it is a birth ball, designed to support a pregnant woman’s weight, not just a regular yoga ball. It should withstand between 330 and 660 lbs (150–300 kg) of pressure.
Ensure the ball has a non-slip surface for better stability and grip. For extra safety, place it on a yoga mat or another non-slip surface, and place it near a support such as a bed or table. Avoid slippery surfaces such as tiles or polished hardwood floors.
Think of your own and your baby’s safety, and don’t compromise on the quality of your birth ball. Our Bloon balls are robust and trustworthy. They come with a weighted base for stability and an anti-burst guarantee. The PVC inner bladder is phosphate-free, making it safe for your health.
Check the ball’s inflation before each use. It should not be too soft or too hard. Never overinflate it.
Inform the healthcare team that you are using a birth ball so they can provide appropriate support. At the start of labor, ask for help sitting down safely, especially during intense contractions.
If you plan to bring your personal ball to the delivery room, check the hospital’s hygiene policies. Some facilities allow personal balls if they meet safety and sanitary standards.
Cleaning and Maintaining Your Labor Ball
Birth balls can generally be cleaned with soapy water after each use. Once rinsed and dried, store in a dry place, away from sunlight and heat, which can damage the material. Avoid harsh chemicals.
Our Bloon balls, adapted to pregnant women, come with a removable, durable, textured cover for better grip and longevity. The cover is machine-washable for easy maintenance.
Proper maintenance removes bacteria and ensures the longevity of your birth ball.
Conclusion
Birth balls are a natural way to make labor easier and give you back control of the process. By practicing exercises ahead of time, birth balls will help you have a calm and comfortable childbirth experience. Plus, you can use them after giving birth to do gentle movements that help your body heal.
Our Bloon birth balls are a safe and reliable option with their stable weighted base and removable cover that can be easily cleaned.
