A birthing ball is an extra-large, durable exercise ball used as a dynamic seat and exercise tool throughout pregnancy and labor. It provides a cushioned, unstable surface that encourages movement and upright positioning, offering a comfortable alternative to rigid chairs and sofas. Many pregnant people use this tool for gentle movement, often including soft, rhythmic bouncing. This practice frequently leads to concern regarding the safety of the movement and its potential impact on the developing fetus.
Safety of Birthing Balls During Pregnancy
When used with gentle, controlled movements, a birthing ball does not pose a risk of harm to the baby. The fetus is well-protected inside the mother’s body by multiple layers of biological cushioning, including the uterus, a strong, muscular organ that provides a secure environment.
The most significant buffer is the amniotic fluid, which acts as a powerful shock absorber, effectively dampening external forces and movements. Gentle bouncing or rocking on a ball is not a high-impact activity, and the motion is translated softly to the baby through the fluid. The primary risk associated with birthing ball use is related to maternal stability and preventing a fall, not direct harm to the baby.
Why Are Birthing Balls Recommended
Healthcare professionals frequently recommend birthing balls because they promote beneficial postural and physical changes during pregnancy. Sitting on a ball naturally engages the core and back muscles to maintain balance, which can improve posture and strengthen the muscles needed to support the growing abdomen. This subtle muscular work helps distribute weight more evenly, which often relieves pressure on the lower spine and pelvic joints.
The unstable surface of the ball encourages continuous, small movements that increase mobility in the hips and pelvis. Gentle rocking, circling, or bouncing keeps the pelvic joints flexible, easing common aches and pains like sciatica and back discomfort.
Utilizing the ball in the later stages of pregnancy can also help facilitate optimal fetal positioning. Maintaining an upright posture while sitting on the ball can help encourage a baby who is positioned posterior (back of the head facing the mother’s spine) to rotate into an anterior position (back of the head facing the mother’s abdomen). This rotation often leads to a more efficient and shorter labor. During labor itself, the use of the ball provides support for an upright position, allowing gravity to assist in bringing the baby down into the pelvis, which can help shorten the first stage of labor.
Safe Techniques and Avoiding Misuse
The safe and effective use of a birthing ball begins with selecting the correct size to ensure maternal stability. The ideal size allows the person’s knees to be positioned approximately four inches below the level of the hips when sitting upright with feet flat on the floor. Generally, a 65-centimeter ball is suitable for individuals up to 5 feet 8 inches tall, while a 75-centimeter ball is better for those who are taller.
To prevent accidental falls, use the ball on a non-slip surface, such as carpet, while barefoot or wearing non-slip socks. Feet should be planted flat on the floor and spread wide, about shoulder-width apart, to create a stable base of support. For initial use or in later pregnancy, having a partner or stable furniture nearby for assistance with balance is recommended.
The movements performed on the ball should always be slow and controlled, focusing on gentle pelvic circles, figure-eights, or a soft, rhythmic up-and-down motion. Aggressive, high-impact bouncing or sudden, jerky movements should be avoided, as these increase the risk of losing balance. Users should also ensure they purchase an anti-burst ball, which is designed to deflate slowly if punctured rather than popping suddenly. If any activity on the ball causes dizziness, sharp pain, or a feeling of instability, the use should be stopped immediately.