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
