Birth balls, demystified!
So you’re pregnant, you’re planning on conceiving, or you’re just looking for an awesome household addition to your stretching/comfort/exercise regimen regardless of your pregnant/non-pregnant state—boy do I have a recommendation for you! Birth balls are an incredible way to support the body throughout your term in preparation for labor and delivery. They can be used in a multitude of ways to help strengthen with balance, bring comfort and opening to the pelvis, and allow your partner or doula to support you in your exciting birth journey!
What is a birth ball? This wonderful tool is essentially a glorified exercise ball geared toward supporting the pregnant body. They are much more durable than the standard exercise ball, which gives them a much higher puncture rating. They also come in many different sizes. It’s important to find one that’s at least 60cm diameter or larger, depending on preference. Easy to move around and store, all of these come with an adjustable pump to create desired buoyancy and softness.
When we sit on a birthing ball, it forces good upright alignment of the spine, which enables our muscles to focus on strengthening the back and abdominals while providing relief for the lower parts of the body—a tender spot for most pregnant women. During pregnancy, birth balls can easily become the most coveted chair in the house (for partners too!). During labor, they become a useful comfort option for both the home and hospital.
At a prenatal visit with a young couple expecting their first, I asked them if they were interested in using a birth ball. They shrugged and said though they’d heard about the benefits of the ball, they didn’t think it was a necessary part of their birthing tool kit. I left them mine and gave them some tips on how to use it if they got curious. The next time I saw them, I was arriving to their house with the mother in active labor. To my elated surprise, she had been on the birth ball for several hours to stretch and release through her contractions and found very comforting angles and positions to sit while she labored. We got her to the hospital at 9cm and she delivered healthily, and nonmedicated a few hours later! The work she did opening her pelvis and finding as much comfort as possible with the help of the ball, her baby descended quickly and effectively, enabling a speedy labor with no complications. *Full transparency* I do not argue that using a birth ball equates to an easy and seamless birth, but the evidence shows strong correlation of the use birth balls as a great option in aiding the opening of the pelvis and providing pain relief. Ultimately, opening + pain relief = lower rates of intervention, faster labor, and healthier mom and baby. A win win win if you ask me!
So how does the magic work here? Here are 5 simple ways to use a ball during pregnancy and labor that you and your partner can easily try!
1. Rocking side to side and back and forth: helps either side of the pelvis make the adjustment to widen and stretch the pubic symphysis (that little bit of cartilage at the front of our pelvic girdle that extends to accommodate birthing a baby), allowing the baby’s head to further drop down.
2. Figure 8 motion: beyond rocking side to side and back and forth, this is great movement to guarantee that all angles are explored to keep babe’s head moving down into the pelvis. It can provide major relief and keep labor progressing with supported movement.
3. Supported squat: pregnant person squats on the floor and leans her back up against the ball. Not only does the counter pressure of the ball create relief on lower back/labor pain, but the deeper squatting position is an amazing way to help mom’s body prepare for birthing.
4. Frontal leaning: with mom on her knees, she supports her weight on the ball (sort of giving it a loose hug) with her belly dropped down and angled toward the floor. Not quite hands and knees, this is a great way to get baby in an ideal position with the ball carrying some of the weight.
5. Get partner involved!! : there are countless ways that your partner or doula can give you some much needed support and comfort while you use the ball. Sit on the ball while partner gives you a neck and back massage. Try the frontal lean with partner sitting behind you to target your lower back for counter pressure, massage, and gentle guided rocking. Let partner hold you in front or behind while you sit on your ball and lean into their arms—quite comforting and connecting.
Go get yourself a birth ball! It can be a transformative tool in pregnancy and labor, and these are just a few quick tips to get started. As a doula, I’m a big advocate of bolstering the labor tool kit, and birth balls are a no brainer!
