How to use a birthing ball during labor

The mere idea of sitting on an unsteady birthing ball during labor (and even pregnancy!) can be daunting. But when used properly, birthing balls, also known as exercise and fitness balls, are excellent tools to sustain a healthy pregnancy and successful labor.

Indeed, birthing ball exercises can give you the strength and stability that can help speed up dilation, move baby down into the pelvis, and even manage labor and delivery pain. What’s more, birthing balls are affordable, effective and versatile (you can use them well after birth to help with postpartum pain and breastfeeding, and children tend to think they’re great fun to play with), and you can involve your partner, doula or friend depending on where you choose to deliver. It’s no wonder, then, that so many midwives and birth doulas (myself included) recommend them to their clients.

4 ways to use a birthing ball during labor

So if you are getting ready to welcome baby earth side, here’s how to use a birthing ball during labor to get comfortable and help manage pain.

1. Rocking

Sitting on the birth ball, let your pelvis rock back and forth, and side to side. This will help shift the pelvis into good spinal and pelvic alignment and can help with discomfort between contractions. Simply sitting on the ball can also provide soft support to the perineum when hard surfaces are no longer comfortable.

2. Leaning against the ball

If exhaustion is about to kick in, lean onto your birth ball. The best way to do that is by standing up, placing the ball onto your hospital or birth-center bed and leaning forward to hang onto the ball. Tipping the belly forward takes the pressure off of the lower back and can guide the baby deeper into the pelvis. While you are resting on the ball, your birth partner or doula can massage your back to provide extra relief.

3. Leaning against the ball, on all fours

Put the birthing ball on the floor and lean against it while on your knees. This can also help with back pain. For extra stability, you can wrap your arms around the ball and hug it. Your partner or doula can massage your back to take some of the pain away. With this position, gravity pushes baby’s head downward against the cervix, which may help speed up dilation.

4. Bouncing

Gently bouncing is a great way to cope with pain in between contractions. You may find that you naturally feel the need to sway and bounce. Use that time to figure out what your body instinctively wants to do, to trust that it knows exactly what to do to help bring you comfort.

As mentioned before, birthing balls are versatile, and these are just a few ways you can use them during labor and delivery. Make sure that your partner or doula is close by to support you and avoid mishaps and accidents. Finally, let your body lead you to the most secure and comfortable birthing experience: it knows what you and baby need and will be able to use this tool intuitively.

Advanced Techniques and Safety Tips

Birthing balls are not just simple exercise tools; they are instrumental in creating a more comfortable and empowering birthing experience. Beyond the basic uses during labor, there are advanced techniques and essential safety tips to ensure you and your baby benefit fully from the birthing ball’s support. Here are additional insights and strategies for incorporating birthing balls into your birth plan effectively.

Advanced Birthing Ball Techniques:

1. Pelvic Tilts:

Enhance your pelvic alignment and flexibility by incorporating pelvic tilts while seated on the birthing ball. This movement can relieve tension in the lower back and strengthen abdominal muscles, aiding in labor progression.

2. Figure Eight:

Sit on the birthing ball and gently move your hips in a figure-eight motion. This exercise can increase pelvic mobility and may encourage the baby to settle into a better position for birth.

3. Circular Hip Rotations:

Rotate your hips in circles while seated on the ball. This helps loosen the pelvic joints and muscles, preparing your body for labor and helping to manage pain and discomfort.

4. Combination Moves:

Combine bouncing, rocking, and rotating for a dynamic approach that can address different needs and discomforts as they arise during labor.

Safety Tips for Using a Birthing Ball:

1. Choose the Right Size:

Ensure the birthing ball is the correct size for your height. When seated, your hips should be at or slightly above knee level. This ensures optimal support and stability.

2. Use on a Non-Slip Surface:

To prevent the ball from slipping, use it on a carpeted floor or place a non-slip mat underneath, especially in a hospital or birth center where floors can be slick.

3. Have Support Nearby:

Always have someone with you when using the birthing ball, especially during labor. A partner, doula, or medical professional can provide physical support and assistance.

4. Check for Damage:

Regularly inspect the birthing ball for any signs of wear or damage to prevent unexpected accidents. Ensure it’s properly inflated to the manufacturer’s specifications for the best support and safety.

5. Practice Before Labor:

Familiarize yourself with the birthing ball during pregnancy. Practicing various positions and movements can increase your comfort and confidence in using the ball during labor.

Improving Your Experience with Birthing Balls

Personalization:

Customize your use of the birthing ball to what feels best for your body. Trust your instincts and change positions as needed to find the most comfort and effectiveness.

Integration with Other Techniques:

Combine birthing ball exercises with other labor comfort techniques, such as breathing exercises, visualization, and relaxation methods, for a holistic approach to pain management.

Postpartum Use:

After birth, the birthing ball can be a valuable tool for postpartum recovery exercises, soothing a fussy baby, or finding comfortable positions for breastfeeding.

Incorporate into Your Birth Plan:

Discuss with your birth team how you plan to use the birthing ball during labor. Make sure everyone is aware of your preferences and any specific techniques you wish to try.

Birthing balls are a fantastic resource for expectant mothers, offering a range of benefits from pregnancy through labor and into the postpartum period. By understanding and applying advanced techniques and adhering to safety guidelines, you can enhance your comfort, mobility, and overall birthing experience. Always consult with your healthcare provider before trying new exercises, especially as you approach your due date, to ensure they’re safe for your specific situation.

If you’re looking for more information on using a birthing ball for labor, visit the National Library of Medicine.

Article photography by Laura Vladimirova.

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