How Birthing Balls Can Support Your Journey From Pregnancy to Labor: A birthing ball, also called a labor ball, is a larger variant of a gym ball tailored to assist with different stages of pregnancy and labor. It offers a range of benefits, such as enhancing comfort, facilitating exercise, and supporting various labor positions.
Why Use a Birthing Ball?
As your pregnancy progresses, finding a comfortable sitting position can become challenging. A birthing ball offers a more relaxed alternative to traditional chairs or sofas. It can help you get on and off more efficiently, and its design promotes better sitting posture.
Using a birthing ball also has benefits for exercise and pain relief. Gentle rocking or bouncing on the ball engages your tummy and back muscles, improving posture and balance. This action helps distribute your weight evenly, which can relieve spinal pressure and back pain. It also provides support for your knees and ankles.
Many mothers report that a birthing ball offers significant relief. It can help ease ligament pain and provide comfort compared to sitting on a sofa. Users often find that the ball alleviates pressure on the hips, back, and knees and can also assist with acid reflux and breathing difficulties by allowing for better stretching and oxygen flow.
How Birthing Balls Can Support Your Journey From Pregnancy to Labor: A Detailed Look
Using the Birthing Ball During Pregnancy
In the later stages of pregnancy, a birthing ball can be beneficial in positioning your baby for birth. It keeps your hips and pelvis flexible, which is helpful throughout labor. It can help open the pelvis, create space for the baby to descend, and support you in swaying and moving during contractions.
Birthing Ball Use During Labor
If you’ve used the birthing ball throughout your pregnancy, you’ll likely find it beneficial during labor. It can reduce the pain of contractions and support rhythmic swaying or rocking. Sitting on the ball with your legs apart helps open your pelvis and use gravity to assist the birth process.
The Peanut Birth Ball
A peanut-shaped birth ball is another option for labor, especially if you need to stay in bed, like when getting an epidural. Its shape lets you lift one leg while sitting or lying down.
When to Start Using a Birth Ball
You can use a birthing ball at any point in your pregnancy, but it’s beneficial from around 32 weeks. Gentle exercises can help with aches and pains and assist in positioning your baby. If you’re unsure about using the ball, seek guidance from your partner, a friend, or a midwife.
Top Tips for Using a Birth Ball
- Stability:Use the ball on a carpeted floor rather than a smooth one for better stability.
- Footwear:Go barefoot if possible, or wear non-slip shoes or socks.
- Positioning:Place your feet flat, about 60 cm (24 inches) apart, on the floor, keeping your knees lower than your hips.
As you get used to the birthing ball, try using it in your daily activities, like sitting at your desk. Many people find it fun to stay active, even during work meetings.
Exercises for Your Hips
To relieve tension and prepare for labor, try the following exercises on your birth ball:
- Side-to-Side:Stretch and relieve tightness in your back and hips.
- Figure 8:Help move the baby’s head into the pelvic area.
- Circular Motion:Assist the baby in positioning during labor.
Considerations When Buying a Birth Ball
Select the perfect size based on your height. Your knees should be approximately 10 cm (4 inches) lower than your hips when seated.
- For heights up to 1.73 m (5 ft 8 in), a 65 cm ball is suitable.
- For heights over 1.73 m, opt for a 75 cm ball.
Good-quality birth balls can support weights up to 300 kg (about 47 st) and are pressure-tested for safety.
Post-Birth Use
After giving birth, especially if you had a vaginal delivery, sitting might be uncomfortable. To make sitting easier, you can slightly deflate the ball to make it softer.
Safety Warnings
- Avoid using the ball if there are fluids spilled nearby.
- Most birth balls are anti-burst, meaning they deflate slowly if punctured. However, keep sharp objects away.
- Move carefully to maintain balance, and always consult your midwife before using the ball.
A birthing ball can be valuable throughout pregnancy and labor, offering comfort, support, and relief.