How to Use a Birth Ball in Labor

Are you uncertain if you want to purchase a birth ball to use throughout your pregnancy and labor? Are you sitting in front of your ball with no idea where to start? Do you want to learn more ways that you can better support your partner through her labor? Well, you are in the right place. As a doula, I continually rave to my clients about all the benefits of using a birth ball.

Birthing balls are essentially yoga or exercise balls used to promote comfort and mobility throughout pregnancy, labor, and birth. They are often provided in birth centers and hospitals, though I do recommend contacting your desired birth location and asking if they will provide one! During pregnancy, birth balls can be used to exercise, promote good posture, and relieve discomfort in the pelvis and lower back. Buying a ball to use at home during your pregnancy may be something to consider, but if you do not have access to a ball-- do not fret. Many of these techniques can be easily modified using a chair, stool, or stack of pillows. Find the birth ball that I use here.

Although birthing balls are relaxing and super fun to bounce around on, the way they work in labor is quite simple: gravity! While you are sitting upright or utilizing a birth ball for supported squats and lunges, gravity is working with you to ensure that baby has a chance to get situated in an optimal position and engage in your pelvis for labor and birth. When your baby is in an optimal position in the pelvis, labor may progress more freely. Another benefit of using a birthing ball during labor is that your gentle movements and activity will encourage increased blood flow to your uterus as well as your baby. Finally, sitting on a birth ball may eliminate back and perineal discomfort, due to the counter-pressure effect that being seated on it has.

These are a few ways to use a birth ball throughout your labor:

Sitting and gently bouncing up and down.

Sitting and rocking your hips side to side.

Sitting and rocking your hips front to back.

Sitting and doing circles or figure eights with your hips.

Sitting and doing pelvic tilts (essentially an upright cat-cow movement).

Supporting a hands and knees position, leaving your belly to hang freely (this is a great position to try a rebozo or counter pressure technique).

Supporting a lunge.

Supporting a squat.

Placing your ball on a raised surface, such as a bed, and leaning over it.

Placing your ball in between your legs, whilst sitting, and leaning over it.

The important thing to remember while using these techniques is to stay relaxed, keep your pelvis nice and open, and keep breathing. Leaning forward and swaying while using your birthing ball is another way to ensure that you are nice and relaxed. As always, listen to your body and move in whatever ways feel comfortable and natural to you.

* Always ensure you have clearance from your provider before using a birthing ball. Be sure that your birthing ball is the proper size for your height; sizing charts can be found on google or on the ball manufacturer's website. When using your birth ball, it is important that you have something nearby (such as a chair or your partner) in the event that you become unsteady.