Increasingly popular, the birth ball, also called a Swiss ball or pregnancy ball, helps expectant mothers throughout their pregnancy, childbirth, and postpartum journeys. Loved by physical therapists and midwives alike, it provides physical and mental relief, while also encouraging better posture, fitness, and overall well-being.
In this article, we’ll discover why the birthing ball has become essential and how to use it most effectively.
What Is a Birth Ball?
Definition
A pregnancy ball is a large inflatable ball made of PVC or soft rubber, typically between 22-34 inches in diameter. It is similar to an exercise ball and has been used in labor and delivery rooms since the 1990s to help women get comfortable.
Difference between Birth Ball and Regular Gym Ball
The gym ball was created in 1963 by Italian Aquilino Cosani as a children’s toy. It later became known as a Swiss ball after being adapted by Swiss physical therapist Klein-Vogelbach for rehabilitation purposes.
Although essentially the same accessory, a pregnancy ball has specific features for expectant mothers. It is built for the additional weight of the baby, is more durable, stable, and equipped with a reinforced anti-burst system.
When to Start Using a Birthing Ball?
You can start using a ball from the beginning of your pregnancy and adapt the exercises according to each trimester.
However, the second trimester is when it becomes especially beneficial, as your belly grows, often causing back and pelvic pain.
How Often Should You Use a Pregnancy Ball?
For best results, incorporate the ball into your daily routine with short sessions. Start with 10–15 minutes per day to allow your body to adjust, then progress to 20–30 minutes as you gain balance and master basic exercises.
Consistency matters more than intensity. It’s better to use your pregnancy or birth ball briefly but regularly (3 to 5 times per week) rather than in longer, sporadic sessions.
Always listen to your body and stop if you feel discomfort.
When to Use a Birthing Ball?
You can use the ball at every stage of maternity:
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Before and early in pregnancy to improve posture
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Mid-pregnancy to relieve discomfort and promote well-being
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Before and during labor to prepare the body
- Postpartum to strengthen your body and pelvic floor
It can be used at any time of day, while sitting at a desk or at home, in the evening for gentle relaxation exercises, or before bedtime for stretches that encourage sleep.
Why Use a Birth Ball?
Pregnancy balls offer numerous benefits throughout maternity, both physically and mentally.
Throughout the Three Trimesters: Daily Use
Whether you want to sit comfortably, improve mobility, or ease the changes in your body, you can use the ball daily throughout pregnancy.
It helps to:
- Be more active and counteract a sedentary lifestyle
- Maintain an upright and balanced posture by engaging your core
- Perform stretching and relaxation exercises to reduce stress
- Practice breathing techniques
- Strengthen muscles and increase flexibility to support the growing belly and maintain a mobile, supple pelvis
- Improve blood circulation in case of heavy legs
- Relieve lower back and pelvic pain caused by baby’s weight, hormonal changes, weakened abdominal muscles, and posture shifts
As your baby begins to move in utero, sitting on a pregnancy ball can also gently rock and soothe them.
Before and During Labor: Relieving Contractions and Opening the Cervix
In late pregnancy, the birth ball becomes an essential ally for preparing for labor and easing initial contractions.
Birth ball pregnancy exercises in the third trimester help increase pelvic mobility and strengthen the pelvic floor muscles in anticipation of birth.
For labor, a birth ball can facilitate and even accelerate progress by aiding cervical dilation and assisting the baby’s descent.
After Birth: Recovery and Pelvic Floor Rehabilitation
Using a birth ball postpartum is ideal for recovery, pelvic floor rehabilitation, and gentle abdominal strengthening.
Birthing ball exercises are particularly suitable after birth, respecting the fragile pelvic floor while toning your abdomen, back, and glutes.
New mothers can also use the ball to rock their baby while seated comfortably.
Choosing the Right Pregnancy Ball
There are many types of pregnancy balls available in stores and online, but not all are adapted to your body and physiological changes. Here’s how to make a good choice.
What Size Ball Should You Choose?
Choosing the right size birth ball will maximize benefits and help you avoid discomfort. Consider your height:
- Under 5’3” (160 cm): 55 cm diameter (~22 inches)
- 5’3”–5’9” (160–175 cm): 65 cm diameter (~26 inches)
- Over 5’9” (175 cm): 75 cm diameter (~30 inches)
To check fit, your knees should form a 90° angle when seated in the center of the ball, feet flat on the floor. Hips should be level with or slightly above the knees. If you can’t find the perfect fit, go bigger. A somewhat larger ball can be partially deflated to fit properly, whereas a too-small ball may cause strain.
Durability and Safety
Durability is critical, as your weight will increase throughout pregnancy.
Choose a ball designed for maternity with an anti-burst system rather than a standard gym ball. It should support at least 330 lbs (150 kg) and comply with safety standards. Material thickness should be at least 2 mm, with a textured, non-slip surface for stability and fall prevention.
Comfort and Material
The material should feel comfortable to the touch to prevent sweating or irritation, as your skin often comes into contact with the ball during exercise.
Complete Kits
Ideally, the ball should come with all necessary accessories for inflation, maintenance, and transport. Removable covers make cleaning easier, a key factor for expectant mothers.
Our Bloon balls are ultra-durable, comfortable, and safe with a weighted base, anti-burst guarantee, and phthalate-free PVC air chamber. They feature removable, machine-washable covers and come with a pump and carrying strap.
How to Use a Birth Ball Correctly
Choosing the right ball is essential, but proper use is equally important.
Recommended Positions and Movements
Start by learning to sit properly: sit in the center of the sphere, feet shoulder-width apart, knees directly above your feet, back straight, pelvis slightly forward. Rest your hands on your hips or the ball for balance. This position improves posture, releases tension, and alleviates back pain through small stabilizing movements.
Gentle forward-back rocking is good for pelvic mobility and blood and lymph circulation. Circular pelvic movements help stimulate cervical dilation and encourage optimal fetal positioning for labor. Rocking and rotational movements can also relieve contraction pain. All movements should be slow and controlled.
Tips for Daily Routine
To easily incorporate the ball into your daily routine, sit on it for defined periods while working, reading, or watching TV. You shouldn’t use it the entire time, but occasionally throughout the day.
You can also plan short sessions of stretching, relaxation, and core exercises to relax and strengthen your muscles.
Safety, Inflation, and Precautions
Proper Inflation
Inflate at room temperature, leaving the ball slightly soft. It should maintain a round shape while absorbing movements and should never exceed the recommended diameter.
Precautions and Contraindications
Although contraindications are rare, consult a healthcare professional before use, especially for high-risk pregnancies or unusual pain, such as:
- Risk of preterm labor
- Low-lying placenta
- Unexplained vaginal bleeding
- Frequent contractions before term
- Significant balance issues
Set the ball on an empty, non-slip surface, preferably on top of a yoga mat and near a wall or extra support.
Stop immediately if you feel fatigued, dizzy, or experience unusual pain or bleeding. Avoid sudden movements, jumping, excessive twisting, or unstable positions.
Store the ball in a dry, shaded area, away from heat sources.
Pregnancy Ball FAQ
When Should I Start Using a Birth Ball?
You can start using a birth ball anytime during pregnancy, though the benefits are more noticeable from the second trimester.
What Are the Benefits of Using a Pregnancy Ball?
Pregnancy balls are useful for preparing your body for labor, reducing pain and supporting posture during childbirth, and helping postpartum pelvic floor rehabilitation.
How Do I Choose the Right Size?
Choose the correct size for your height: under 5’3” – 55 cm, 5’3”–5’9” – 65 cm, or
over 5’9” – 75 cm. To check that the ball is the right fit, sit on the ball. Your knees should form a 90° angle, feet flat on the floor.
Can a Birth Ball Trigger Labor?
By helping the baby get into position and your cervix dilate, a birth ball can contribute to the factors that lead to the beginning of natural labor. However, a birth ball does not directly trigger labor.
Can I Use it Postpartum?
Yes, for core and pelvic floor recovery and comfortable sitting with your baby.
Is a Birth Ball Safe for Women With Sciatic Pain?
Yes, birth ball improves posture and reduces pressure on the sciatic nerve.
Conclusion
Practical and beneficial at every stage of maternity, the pregnancy, birth, or labor ball is becoming a must-have for expectant mothers. It helps relieve pain, encourage relaxation, prepare the body for labor, and support postpartum recovery.
