Can a Pregnancy Ball Really Help? FAQs and Expert Tips for Mums
Pregnancy balls/ exercise balls, also known as birthing balls, are a fantastic tool for mums-to-be. Whether you’re looking for comfort, pain relief, a way to stay active, or support during labour, a pregnancy ball can help. In this guide, we’ll cover everything you need to know to make the most of your pregnancy ball.
Best Pregnancy Ball for Back Pain
Back pain is a common complaint during pregnancy, and using a pregnancy/ exercise ball can help ease discomfort. Look for a high-quality, anti-burst ball made from durable material. A 75cm ball is typically the best size for most women, but shorter mums may find a 65/85cm ball more comfortable. Sitting upright and gently bouncing on the ball can help improve posture and reduce back strain. Always ensure your hips sit higher than your knee for best positioning.
How to Use a Pregnancy Ball for Labor
In my pregnancy and antenatal classes I always recommend using a pregnancy ball during labour to encourage your baby into the best birthing position or Optimal Foetal position. Gentle rocking, circling, swaying, and bouncing on the ball can help open up the pelvis and ease contractions. You can also lean forward onto the ball while kneeling to relieve lower back pressure.
Pregnancy Ball Exercises for the Third Trimester
As you approach your due date, incorporating gentle exercises with your pregnancy ball can help prepare your body for birth. Some beneficial movements include:
Pelvic tilts – Helps get baby in to a great position for birth, giving baby space to move.
Hip circles – Increase flexibility and promote optimal foetal positioning.
Bouncing – Encourages baby to move into the pelvis and helps with circulation.
Figure-eight hip movements – Helps loosen tight pelvic muscles.
Clockwise circles - reduces swelling around the cervical area and can help augment contractions when used in labour
Supported squats – Builds strength in the legs and lower back and helps the pelvis to open wider in labour
Always listen to your body, and if an exercise causes pain, stop immediately.
Benefits of using a Pregnancy Ball
Using a pregnancy ball isn’t just about exercise—it has plenty of daily benefits too. Sitting on a ball instead of a chair can:
Improve posture and reduce strain on your spine.
Strengthen core and pelvic muscles.
Encourage baby to move into the correct position for birth.
Pregnancy Ball vs Exercise Ball – What’s the Difference?
Many people wonder if a regular exercise ball can be used during pregnancy and the answer is yes. They are the same thing just an added marketing gimmick! It can save you a few pounds as well, so if your friend has one to borrow share away.
Can a Pregnancy Ball Help Induce Labour?
While there’s no guaranteed way to start labour, using a pregnancy ball may help your body get ready. Bouncing and rotating your hips can encourage your baby to move down into the pelvis, which may naturally stimulate contractions. Many mums swear by pregnancy ball exercises in the final weeks!
Pregnancy Ball Size Guide – Which One to Buy?
Choosing the right size is key to comfort and effectiveness. Here’s a quick guide:
65cm ball – Suitable for women under 5’4”
75cm ball – Ideal for women between 5’4” and 5’10”
85cm ball – Best for women taller than 5’10”
When sitting on your ball, your knees should be at a 90-degree angle or slightly higher than your hips.
How Long Should I Sit on a Pregnancy Ball?
There’s no strict rule, but most mums find that using a pregnancy ball for 20-30 minutes at a time is beneficial. You can use it multiple times a day for short periods, especially if it helps with comfort and posture. Most of all listen to your body if it feels good go with the flow, if it doesn’t then stop.
When Should I Start Using a Pregnancy Ball?
You can start using a pregnancy ball as early as the first trimester, but it’s most commonly used in the second and third trimesters when back pain and pelvic pressure increase and you may be finding it harder to spend time sitting on the sofa, it is a great alternative. Many women also use their ball in the postpartum period to aid recovery and comfort while caring for their newborn baby. It can be a great way to soothe a newborn without having to spend hours pacing the floors. Babies seem to be able to sense when a parent sits down so and exercise ball is a great alternative option to pacing the floors.
Do I take my own ball into the hospital?
No all birthing hospitals should have a selection of pregnancy balls/ peanut balls, crash mats for the floor (like you would find in a gymnastics class) and various other aids to make your active birth easier
Final Thoughts
A pregnancy ball is an excellent investment for expectant mums looking for comfort, exercise, and labour support. Whether you’re dealing with back pain, preparing for labour, or simply looking for a more comfortable sitting option, a pregnancy ball can be a game-changer.
If you’re interested in learning more about pregnancy health and wellness, check out our classes on pregnancy massage, baby massage, and baby yoga—perfect for mums in Lanarkshire and Glasgow looking for expert support and relaxation!