A birthing ball is a large, inflatable rubber ball used during pregnancy, labor, and postpartum recovery. It looks nearly identical to a standard gym exercise ball, with one key difference: birthing balls are made with anti-burst valves, meaning they deflate slowly rather than popping if punctured. Sitting on one encourages upright positioning that uses gravity to help a baby descend, and a meta-analysis published in the American Journal of Obstetrics & Gynecology found that using a birthing ball during active labor reduces pain by an average of 1.7 points on a 10-point scale.
Birthing Balls vs. Exercise Balls
The two balls are similar in shape, size, and material, and many people use them interchangeably. The practical distinction comes down to safety features. A birthing ball should have an anti-burst valve so that if it’s accidentally punctured during labor, it deflates gradually instead of bursting underneath you. Some birthing-specific models also have a slightly textured or non-slip surface to provide grip on hospital floors. If you already own a gym ball with anti-burst construction, it will work just as well.
How to Choose the Right Size
Getting the correct size matters more than brand. When you sit on the ball, your knees should be about 10 cm (4 inches) lower than your hips. This slight downward angle opens the pelvis and keeps your weight centered. The NHS recommends the following as a general guide:
- Up to 5’8″ (1.73 m): use a 65 cm ball
- Taller than 5’8″: use a 75 cm ball
If you’re between sizes or unsure, sit on the ball and check the angle of your thighs. If your knees are level with or higher than your hips, the ball is too small. You can also adjust height slightly by inflating or deflating the ball. A firmer ball sits taller, while letting out a little air brings you closer to the ground and creates a softer, more stable surface.
Why It Helps During Pregnancy
Sitting on a birthing ball in the weeks before labor encourages your pelvis to tilt slightly forward instead of tucking under the way it does in a chair or on a couch. This forward tilt gives your baby more room to settle into a head-down position and can relieve pressure on your lower back. The gentle instability of the ball also activates your core and pelvic floor muscles without any deliberate exercise, which helps maintain strength and balance as your center of gravity shifts later in pregnancy.
Many people start using a birthing ball in the second or third trimester as a replacement for a desk chair or while watching TV. Simply sitting on it counts as low-level activity because your body is constantly making small adjustments to stay balanced.
Positions for Labor
During labor, the ball serves as a tool for staying upright and mobile, which helps gravity pull the baby deeper into the pelvis. There are a few core positions most people find useful.
Sitting and Circling
Sit on the ball with your feet flat on the floor, shoulder-width apart. Move your pelvis in slow circles or gently rock forward and backward. This rhythmic motion can ease contraction pain and encourage the baby to rotate into an optimal position for delivery. It’s one of the simplest and most commonly used techniques.
Leaning Forward
Kneel on the floor and drape your upper body over the ball, wrapping your arms around it. This takes pressure off your back during contractions and is especially helpful if you’re experiencing back labor, where contractions are felt primarily in the lower spine. It also positions the body in a natural angle for delivery.
Standing With Support
Place the ball on a bed or countertop and lean into it while standing. This keeps you upright and lets you sway your hips during contractions without needing to support your own upper body weight. A partner can also apply counter-pressure to your lower back while you lean forward.
What the Evidence Shows About Pain
The strongest clinical data comes from a meta-analysis in the American Journal of Obstetrics & Gynecology that pooled results from randomized controlled trials comparing birthing ball use to standard labor care. Laboring individuals who used a birthing ball reported pain scores 1.7 points lower on a standard 1-to-10 scale than those who didn’t. That’s a meaningful difference, roughly equivalent to the relief some people get from other non-medication comfort measures like warm water immersion.
Importantly, the same review found that using a birthing ball does not significantly change the rate of cesarean delivery or increase obstetric complications, which suggests it’s a safe addition to labor management. The researchers concluded that birthing balls can be offered to laboring individuals based on moderate-quality evidence.
Postpartum Uses
The ball doesn’t retire after delivery. After a vaginal birth, the perineal area (between the vagina and anus) is often sore, and sitting on a hard surface can be uncomfortable. Slightly deflating the birthing ball creates a softer cushion that distributes pressure more evenly than a chair. Many people find this more comfortable for feeding or holding their newborn in the early days.
Gentle bouncing on the ball can also soothe a fussy baby. The rhythmic motion mimics the movement the baby felt in the womb. And as your body recovers, sitting on the ball re-engages your core and pelvic floor in a low-impact way, which supports the gradual rebuilding of strength after birth.
Safety Tips
Place the ball on a non-slip surface like carpet or a yoga mat, especially if you’re using it on a smooth hospital or bathroom floor. When you first sit down, have a wall or piece of sturdy furniture within arm’s reach until you feel stable. Wear socks with grip or go barefoot so your feet don’t slide.
Always choose a ball rated as anti-burst. Standard balls can rupture suddenly under pressure, which creates a fall risk. If your ball came without a pump and you’re inflating it at a gas station or with a high-powered pump, stop before it reaches maximum firmness. A slightly softer ball is more stable and more comfortable for extended sitting.