Categories
Pregnancy Article

Using a Birth Ball to Prepare for Labor

Whether you call it a birth ball or a yoga ball, you might be surprised to learn just how much this tool can help to prepare your body for labor. Some people recommend incorporating it into your daily routine in the third trimester. I would advocate for using it all throughout pregnancy! Purchasing a birth ball is only a minor investment and can be found right on Amazon! Let’s dive right into how birth balls prepare your body, how to use one, and some exercises to try at home.

How Does a Birth Ball Prepare Your Body for Labor?

Using a birth ball in lieu of a chair during pregnancy can help to align the pelvis better. This may encourage your baby to move into a more comfortable position, which can provide relief from any aches and pains. Sitting on a birth ball helps to open the pelvis as well, similar to how it opens during squats. Additionally, sitting upright on the birth ball helps to strengthen your abdominals and lower back. You may even feel less pressure on your pelvic floor as opposed to sitting upright on a solid chair. Some studies have shown that using a birth ball in the latter half of pregnancy significantly reduces pain and fatigue in the hips. These are all great things that can happen just from sitting on a birth ball! Later on, we will discuss how using a birth ball during exercise can help prepare your body and baby for labor.

How and When to Use a Birth Ball

As stated earlier, you can simply sit on your birth ball and notice a positive impact on your posture, hips, and pelvic floor. Be sure to sit with both feet flat on the ground. The birth ball should be firm, not deflated. Ideally, your hips should either be level with or above your knees.

To prepare your hips and pelvic floor for labor, you may sit on the birth ball and add some gentle movement. Try making circles with your hips in both the clockwise and counterclockwise direction. Keep your posture upright, limiting the movement to your hips. Imagine there is a string at the top of your head keeping your neck stacked directly on top of your spine. Once you have mastered the hip circles, add in some sways. Try rocking forward and backward to help practice pelvic tilts. Then, try rocking your hips to the left and right. These movements are simple and can be done for however long you feel comfortable doing them!

Additional Exercises to Try

Aside from doing pelvic circles and pelvic rocking, it is worth leaning on the birth ball. Simply get on your knees and lean forward onto the ball. Your partner can even practice applying counter pressure or rubbing your back and hips. This is a great position to labor in, especially if your husband can apply counter pressure. You may even hug the birth ball and add a rocking motion with your hips. Fold your arms over the ball and rest your head on them. Keep your hips in the air, and gently sway back and forth. This will relieve low back pain, round ligament pain, and even pelvic floor pain. I like to do the rocking child’s pose with my birth ball at the end of the day, especially when my back and hips ache. I lean on the birth ball and sit back on my heels, then I rock forward and lift my butt into the air. This is a dynamic exercise, and I like to rock back and forth like this for about a minute. If being on the ground hurts your knees, you can also try leaning and swaying on the birth ball from a standing position! Simply place the ball on your bed and sway from a standing position. 

As you can see, there are many ways to incorporate a birth ball into your daily routine. Your body and baby will thank you at the end of the day!

Sara French, ACSM CPT, NASM CNC

Sources

https://health.clevelandclinic.org/birthing-ball

https://www.nhs.uk/start-for-life/pregnancy/preparing-for-labour-and-birth/how-to-use-a-birthing-ball/#:~:text=Birthing%20balls%20

Categories
Weekly Tips

Tips for Reducing Round Ligament Pain During Pregnancy

As your pregnancy progresses and you move into your second trimester, you may start to experience a lower tummy tugging sensation with movement or burning sensation in your labia (the outer lips of the vulva). Typically, this discomfort is caused by your round ligaments being stretched and can vary between mildly uncomfortable to a sharp pain that spans from your lower belly to groin.


Your round ligaments are a key support for your uterus, spanning from each side of your uterus down to your pelvis. As your baby grows, tension is increased on the ligaments as they stretch. Activities that cause an up and down motion on your belly (such as running or walking) or fast movement to the side or raising upright can result in the ligament pain, especially during your baby’s growth spurts.

Round ligament pain is common during pregnancy, especially in later pregnancy, but there are ways to ease the discomfort and reduce the amount and frequency of pain. Keep in mind that if you experience abdominal pain that doesn’t ease with rest, is sustained, or becomes increasingly severe, contact your healthcare provider.

Tips for easing round ligament pain:

  • A warm bath can help ease soreness and tension on the ligaments. 
  • Use your hands under your belly to manually lift your belly up and support it. This will take pressure off the round ligament.
  • Ask your doctor about whether you can take acetaminophen if the pain makes normal, day to day activity difficult.
  • Slow down and avoid sudden movements. Over time you’ll become aware of the type of movements that increase round ligament pain and try avoiding them.
  • Try and flex your hips by sitting in a chair or bending forward whenever you cough, sneeze, or laugh. Bending at the hip helps to ease the tension on the ligaments.
  • Wear a belly support band while exercising or other weight-bearing activities.  The band helps take tension off your round ligaments and reduce pain. Look for a band that’s made of a breathable, stretchy fabric, with secure front Velcro closure. It should be wide enough to support your lower tummy but allow for comfortable movement.  
    • For the best fit:
      • Wrap it around your low back and bring the ends to the front so they meet just below your belly button.
      • Before you fasten the band, take a breath in and draw your tummy up as you fasten the band, so it’s gently supporting your belly. 
      • The band should feel supportive but not impede movement or make it hard for you to take a deep breath. 
      • Frequently check the band during exercise and reposition if it feels loose.
  • Although exercise may bring on round ligament pain, it’s important to keep moving. Try modifying your fitness routine by taking breaks when you start feeling ligament pain, wearing a belly support band, or reducing your running or walking pace and distance until the pain resolves.  If you continue to have pain with weight-bearing exercise, consider switching to non-weight-bearing exercise such as stationary biking or swimming.

References

Chaudhry, S. R., & Chaudhry, K. (2018, December 15). Anatomy, abdomen and pelvis, uterus round ligament
https://www.ncbi.nlm.nih.gov/books/NBK499970/Tobah, Y. B. (2018, April 18). What causes round ligament pain during pregnancy? 
https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/round-ligament-pain/faq-20380879h

© WKU {2022} All rights reserved.