The benefits of a birthing ball

A birthing ball might just be one of your best pregnancy buys - and there are a multitude of ways you can use one.

Unlike the name suggests, these balls are not only for the ‘birthing’ part of having a baby. They are brilliant multitaskers which can help with every stage of pregnancy - and even afterwards when your baby arrives.

Birthing ball benefits

Even if you have the most sumptuous sofa, getting comfortable when you’re pregnant, especially towards the latter stages, can be quite a challenge. And as for getting up again when you’ve melted into the cushions, forget it!

1. A birthing ball can help you resist the urge to slump as it promotes good posture, which is particularly essential in the last weeks of pregnancy when baby needs to get in the correct position.
2. If you’re watching TV or need to be in a sitting position for a prolonged amount of time, swapping your usual chair for a birthing ball can help you feel more comfortable.
3. A birthing ball helps distribute your weight more evenly, relieving spinal pressure and easing any back pain or pregnancy niggles.
4. Sitting on a birthing ball also offers counter-pressure to the perineum and thighs as well as offering welcome support to your knees and ankles.
5. Gentle movements from a birthing ball also promote blood flow to the baby via the placenta.

How to use a birthing ball

You can sit on your birthing ball from very early on in pregnancy. Then, from around 32 weeks, you can use it to help you with some gentle pregnancy exercises (see below) although you should always check with your GP or midwife before you try them.

If in later pregnancy your GP or midwife finds your baby is in a posterior position (facing back-to-back) your ball can work wonders for teasing them into an anterior position. Try adopting positions where you’re leaning forward rather than tilting back. Gentle bouncing on your ball is also useful for helping the baby's head drop into the pelvic area.

How can a birthing ball help with labour?

Birthing balls can be used during all stages of labour. Once labour begins, sitting wide-legged on your birthing ball helps to increase blood flow to the uterus as well as the placenta and your baby as well as helping open up the pelvis and hips.

Using a birthing ball during labour allows you to get into positions which can help progress it most effectively. Kneeling down using your ball to support your arms and upper body is a good one to try and is ideal for connecting with your birthing partner who can position themselves close to you. With easy access to your hips and back it’s also perfect if you’re planning to use massage during labour.

Birthing ball after pregnancy

It’s been your trusty companion throughout pregnancy, but your relationship doesn’t have to end now baby is born. Birthing balls can also be useful after birth, especially in the early days when the perineum is still sore. A good tip to help sitting a little more comfortable is to let some of the air out.

The ball can also be useful if you’re breastfeeding (although you may need to get the hang of positioning baby first) as it helps to maintain your posture.

Bouncing on your ball holding your newborn can feel soothing for them as they enjoy the gentle rhythm. It can also be a great help if your baby is suffering from colic, helping them to settle.

When you’re ready (no earlier than six weeks after birth) your birthing ball is great for post-pregnancy exercise. Even just gentle movements will help strengthen the core muscles in your back and tummy as they move to keep you balanced and upright.

Other things to consider

Make sure you get the right size!

Not all birthing balls are the same - they come in three main sizes according to your height. When you sit on it, your hips should always be around 4 inches higher than your knees.

If you are up to 165cm tall, a 55cm ball is recommended; up to 173cm, 65cm ball and if you’re over 173cm, you’ll need a 75cm ball.

Ensure you buy one with an ‘anti-burst’ feature.

Simple birthing ball exercises to try:

Gentle movements or bouncing on your birthing ball can help relieve lower back and hip pain as well as ease tension at the front of your bump where it may be feeling tight. Exercise can also help you sleep a little better meaning more energy for the day ahead.

Hip circles

Sit on the ball with your back straight and your legs open slightly to balance. Once you’ve adopted a steady position, move your hips in circular movements one way and then back the other. These movements can also be used in labour for relief and to help baby get into the correct position.

Figure 8

Sitting on your ball, move your hips like you’re drawing a number eight. This is a good exercise for relieving lower back pain and also helps to move baby’s head down into the pelvic area.

Side to side hips

Sit on the ball facing forward and move the hips from side to side. This is great for stretching out any tightness in the sides of your body. For extra stretch, lean your arm over your head as you move. 

Over ball stretch

Using a mat to cushion your knees and starting from a kneeling position, try leaning over your ball and resting your head and shoulders and then make circular movements with your hips. You will feel the release in lower and upper back as well as ligaments around the tummy area. This can also be repeated using a figure eight movement.

Pelvic tilts

From the same kneeling position with your arms hugging your ball, try gently rocking your pelvis back and forth. This is great for easing any discomfort and also gently encouraging baby into position. 

*Always check with your GP or midwife before you begin any birthing ball exercises and always stop if you feel any discomfort.

The best birthing balls

1. BABYGO® Birthing Ball

The eco-friendly material boasts hypo-allergenic and anti-burst technology whilst helping to soothe pregnancy and postpartum discomfort. This birthing ball comes in a variety of colours and sizes. Some mums noted that although it takes a while to inflate, it’s worth every penny. As part of the set, this birthing ball also comes with a foot pump and a handy pregnancy book to get the best use out of this product. 

2. Core Balance Pregnancy Ball 

This non-slip birthing ball comes in four sizes and is designed to alleviate the pressure on your lower back, pelvis, and spine. Made from baby-friendly PVC and anti-burst material, this birthing ball has been fully tested to be safe for you and your baby. The set includes everything you need to get set up. If you’re thinking of using this as a chair to sit at a table/desk, users mentioned sizing up so you’re not too low down. 

3. nbf Birthing Ball

The Natural Birth and Fitness anti-burst birthing ball uses latex-free and heavy-weight PVC making it stronger, firmer, and safer than standard exercise balls. The set includes an instruction booklet with prenatal and postnatal exercises as well as natural birth positions. Although it includes a hand pump with other accessories, many users bought a separate hand pump as it was slower and harder to inflate.

4. URBNFIT Exercise Ball

The birthing ball that is “built to last” and can hold up to 600lb! This brand offers many sizes and colours to provide a customised experience for the user. The anti-burst pregnancy ball can enhance your workouts, relieve pregnancy aches and pains, as well as help you to improve your posture which is important for the baby in the last few weeks, to wriggle into position! They’ve added a nice touch by offering a mobile-friendly workout guide with each purchase. Expecting mums said that it was easy to inflate and very comfy to use, especially in the third trimester. 

5. PROIRON Exercise Ball

An exercise ball for all ages, this birthing ball can be used for pregnancy, labour, exercise, and even with your baby too. This ball is unique to other brands in that the poses and exercises are printed around the middle of the exercise ball. The PVC material and “anti-burst honeycomb structure” will mean that any punctures will slowly deflate the ball rather than burst it. We also love the fact that the materials used are friendly to your skin and it has a non-slip surface, making it even safer to use. Available in three sizes and colours. 

6. Mode33 Exercise Ball

The Mode33 Birthing Ball been thoroughly tested to provide a safe, high quality anti-burst material. The anti-slip rings increase grip and support your balance when using it. This versatile pregnancy ball comes in four different sizes and a variety of colours. Pregnant mums said that it was great value for money, relieving pregnancy aches and holding its shape well.

7. Pure Health Pregnancy Ball

The Pure Health pregnancy ball comes in four sizes and a select choice of colours. This birthing ball has been praised for helping to reduce pain and relieve tension during pregnancy and for postpartum recovery. Pure Health pride itself on delivering a high-quality product for its customers and offer a lifetime guarantee to give you peace of mind. This pregnancy ball is ideal for pre-natal exercises as it’s made from durable anti-burst material. 

8. Trideer Exercise Ball for Pregnancy

An easy to inflate birthing ball that can withstand up to 330lbs of weight, highlighting just how durable the extra-thick and skin-friendly material it has. The structure also has anti-burst feature meaning you are in safe hands! Users loved the value for money and its perfect to use in the later stages of pregnancy to relieve discomfort.

9. RDX Exercise Ball Chair

Available in 3 sizes, this exercise ball is ideal for pre-natal and postpartum workouts to stay active and aid recovery. The exercise ball can be used separately to the ring, which are quick to inflate/deflate. As well as the stable base, the anti-burst PVC exercise ball can bear 250kg making it perfect for you (or the kids!) to bounce on. 

10. BODYMATE Exercise Ball

This versatile birthing ball comes in many colours and sizes to suit a range of needs. It boasts an eco-friendly and anti-slip PVC material with anti-burst technology. You’re also purchasing an all-inclusive set which has a hand pump and e-book with many exercises and positions to try. It comes highly recommended from mums as a sturdy pregnancy ball. 

11. Umi Exercise Ball

The non-slip ring design and super thick material make this an excellent choice for a multi-purpose birthing ball. The Umi birthing ball comes in 3 sizes and colours featuring an anti-burst design. Great for bouncing on in the later stages of pregnancy or to help settle your newborn baby. 

12. BABYGO® Peanut Ball for Pregnancy and Labour

BABYGO claims that their peanut birthing ball is 5x stronger than regular peanut balls and is child-friendly made with anti-burst material which prevents slipping. Included in your purchase is a labour guide showing you how to get the most out of your peanut birthing ball. Available in two calming colours. 

13. SmarterLife Exercise Ball

Designed with your safety in mind, this exercise ball features anti-burst and non-slip material. It can be used for pregnancy and labour by correcting your posture and preparing your body for labour, as well as a replacement chair. This brand has a special initiative where they plant two trees for every exercise ball sold. Bounce to your hearts content and help save the planet! 

14. Vivora Luno Exercise Ball

A stylish way of supporting your body through pregnancy! The set comes with the ball and a felt, machine washable cover plus all the inflation accessories. The base of the cover has sticky non-slip dots for stability and the handle makes it easy to carry. For labour, you can simply remove the cover using the zip and use the ball as it is. 

This content is sponsored by Pampers®