Using a Birth Ball During Pregnancy, Labor and Beyond

In her article "Natural Birthing" Crystal Paine mentions the use of a birth ball. I want to examine this useful tool in greater detail. The birth ball is not only nice to have during labor, but also during pregnancy and after the birth of your child. It isn't anything magical, just your regular physical therapy exercise ball utilized a bit differently.

Selecting Your Birth Ball

It is important to buy a birth ball the correct size. For an average woman 5'5" this will be a 65cm ball. If you are much shorter you'll want the smaller 55 cm size or much taller you'd want the larger size. Check to make sure it's the right fit for you by sitting directly on top, feet flat on the floor. Your legs should be at a 90 degree angle. If your knees are too high it may cause strain on your hips.

You also want to make sure you buy a ball that will be sufficient quality to withstand not only your usual weight, but also your fully-pregnant weight. Some women (me!) gain 50lbs or more. Look for one rated to withstand 300lbs or more and you won't have to worry about it bursting. They've become so popular now you'll probably have your choice of colors!

Using Your Birth Ball During Pregnancy

There are two main ways to use your birth ball during pregnancy; for sitting and for leaning. When you sit on it the first time use both hands to balance or have someone support you from behind while you get used to how the ball moves, bounces and changes position whenever you shift your weight. Sitting on the birth ball at any time, but especially during pregnancy really helps relieve the strain on your hips and low back by forcing you to engage your abdominal muscles and sit with good posture. In fact, when I entered into my third trimester I always switched it out for my office chair and used my birth ball to sit on while working at the computer. Most women also find it more easier to get up from a birth ball than from a couch or deep chair because all they have to do is shift their weight forward rolling right up onto their feet. For more tips on relieving back pain during pregnancy check here.