The large, semi-deflated orb often seen under pregnant individuals is commonly known as a birthing ball. This object is frequently used as a dynamic seat during the later stages of gestation and throughout labor itself. Pregnant people use this practice to manage physical changes and leverage gentle movement for comfort and preparation. The ball provides a non-traditional seating surface that facilitates a range of motions unlike static furniture.
Benefits During Late Pregnancy
The primary appeal of the birthing ball before labor begins is its capacity to alleviate common musculoskeletal discomfort experienced in the later months. Unlike a soft couch or standard office chair, the ball requires continuous micro-adjustments from the user to maintain balance. This subtle, reflexive muscle engagement helps to strengthen the core and encourages the user to sit with a more upright posture, preventing the slouching associated with traditional seating.
The instability of the ball gently shifts the center of gravity, which can reduce the pressure typically exerted on the lower lumbar spine. This pressure relief is noticeable in the third trimester when the growing fetus adds considerable weight and alters the natural curvature of the back. Simple motions like slow, figure-eight rotations or gentle rocking while seated can actively relieve tension in the hips and pelvic floor muscles.
This rhythmic movement helps to temporarily increase blood flow to the lower extremities and can provide relief from conditions like pelvic girdle pain. By allowing the hips to open and move freely, the ball discourages the static, compressed positions often associated with prolonged sitting. This preparatory method aims to keep the pelvic joints supple and flexible ahead of delivery and encourages the baby to settle into an optimal, head-down position in the pelvis.
Function During Active Labor
When contractions begin, the purpose of using the birthing ball shifts from comfort management to active labor progression. Sitting upright harnesses gravity, which is a mechanical advantage, encouraging the fetus to descend more effectively into the maternal pelvis. The continuous, rhythmic “bouncing” motion helps to align the presenting part of the fetus with the pelvic inlet.
This gentle movement helps the baby navigate the subtle twists and turns required to pass through the pelvic bones. The motion encourages fetal rotation into an optimal anterior position, which is associated with easier and faster deliveries. The continuous movement also facilitates the widening and flexing of the pelvic joints, increasing the diameter of the pelvic space and accelerating cervical dilation.
The physical activity of moving on the ball provides a beneficial distraction from the intensity of the contractions. Rhythmic movement also promotes the release of endorphins, the body’s natural pain-relieving hormones, which contribute to coping mechanisms during labor. By offering a dynamic and mobile option, the ball allows the laboring individual to maintain control and change positions easily, supporting the natural process of birth and decreasing the perception of pain.
Practical Safety and Selection Guide
Selecting the correctly sized birthing ball is important for both comfort and safety, as improper sizing can negate many of the intended benefits. The general rule is that when seated, the user’s hips should be positioned slightly higher than the knees, creating an open angle in the pelvis. This open hip angle facilitates optimal pelvic alignment and encourages fetal descent.
A 55-centimeter diameter ball is appropriate for individuals 5 feet, 4 inches tall or shorter. A 65-centimeter ball is recommended for those between 5 feet, 4 inches and 5 feet, 10 inches in height. Taller individuals, measuring over 5 feet, 10 inches, should use a 75-centimeter diameter ball to ensure the correct hip-to-knee alignment.
Safety features are important when choosing a ball for pregnancy or labor use. Select a ball with an “anti-burst” or “burst-resistant” rating, meaning it will deflate slowly if punctured rather than rupturing suddenly. Users must ensure the ball is properly inflated to maintain the correct height and firmness. When getting on or off the ball, users should always be near a stable surface, such as a wall or a bed, to prevent falls. Sitting requires planting both feet firmly on the ground, shoulder-width apart, to create a secure base.