A birthing ball is an exercise ball that's often used during unmedicated labor to help facilitate the process and minimize pain. It can also be used during pregnancy to relieve back pain and during postpartum to strengthen core muscles. There are many ways to use the ball, including sitting on it, lying over it, and leaning on it.
Here's what to know if you're thinking about trying one during labor — plus how to use a birthing ball during pregnancy and postpartum.
What is a birthing ball?
A birthing ball is a round exercise ball (like the kind you might see at a gym) that you can use for sitting, rocking, and rotating your pelvis during labor. Sitting on a ball during labor gets you into a squat-like position, which can help widen your pelvic outlet.[1] That can help you feel more comfortable as your baby moves down the birth canal.
Birthing balls are typically only used during unmedicated births, since with an epidural you often need to stay in bed. You can bring your own ball to the hospital if you like, but most birth centers and hospitals will provide one.
“They are easily cleaned and are typically used with protective sheets," says Sheila Chhutani, M.D., an OB/GYN on the medical staff at Texas Health Presbyterian Hospital Dallas in Dallas, Texas.
"I loved mine!" says What to Expect Community mom 20182024. "I used it a lot in the weeks leading up to birth, and it was one of the only things I found comfortable while in labor."
Get more expert advice, track your pregnancy, and connect with other moms-to-be on the free What to Expect app.
What's the difference between a birthing ball and a peanut ball?
Both birthing balls and peanut balls can help make labor a little easier and more comfortable. But they have different shapes and are used in different ways.
While birthing balls are round and meant to be sat on, peanut balls have a peanut-like shape and are meant to be tucked between your knees while you're lying down. Because they're used in bed, peanut balls can also be helpful for women who have an epidural.
Tucking the peanut ball between your knees puts your legs into a squatting position, similar to a birthing ball.
"It can be used to help position a patient in a way so the baby can 'turn,' or go from looking upward at the pubic bone to looking down at the spine," Dr. Chhutani explains. "Looking down makes pushing and delivery easier."
How can a birthing ball help with labor?
Birthing balls have been shown to help significantly reduce labor pain.[2]
They're a go-to tool for women seeking unmedicated births because they can make contractions more manageable.
"For my patients who opt out of epidural anesthesia, I'd highly recommend a birthing ball. Sitting up and being in motion on the ball eases labor pains for most women," says Dr. Chhutani.
When Shannon Brescher Shea prepared to give birth to her son without an epidural, she knew a birthing ball would be a part of her labor plan. "Movement is very important to me. I took prenatal yoga, so the idea of moving through physical pain instead of just sitting there was very appealing to me," she says.
Experts don't fully understand why birthing balls help, but it's thought that sitting, rocking, or bouncing on one may reduce pressure on the nerves around the sacroiliac joints, which connect the pelvis to the lower spine.
"I bounced on it to help me work through contractions. It seemed to help," says Brescher Shea.
However, there's no evidence that birthing balls shorten labor time, and they also don't seem to reduce a woman's risk of vaginal tearing or C-section.
How can I use a birthing ball during labor?
There are a few ways to use a birthing ball during labor:
- Sit on it. Sit upright on the ball with your legs spread wide, like you're in a seated squat, and bounce gently or rock from side to side. Or try leaning forward while holding onto a chair or the bed.
- Lie over it. Get down on all fours with your knees spread apart and drape your head and arms over the ball. This position can be especially helpful for managing back labor pain.
- Stand and rock. Place the ball on your bed and, while facing it, lean onto the ball and rock or sway back and forth.
How can a birthing ball help during pregnancy?
A birthing ball can help you cope with lower back or hip pain during pregnancy, especially in the third trimester, Dr. Chhutani says. Sitting on a ball instantly improves your posture, which takes some of the pressure off of your back, pelvis, and tailbone.
"I have one and usually inflate it in the last few weeks of pregnancy," says Community mom famof5already. "I really felt like it helped me with hip pain. Sitting on it did feel good to me in a time where not much felt comfortable!"
Exercising on a birthing ball during pregnancy can help strengthen your core, too. A stronger core can help ease pain and fatigue — and may even reduce the likelihood of needing an episiotomy.[3]
"I have one instead of my desk chair and just use it as I like," says Community mom ghi87. "I get back pain fairly easily and it helps a lot."
How can I use a birthing ball during pregnancy?
If you're looking to take some of the pressure off of your achy back or pelvis, try sitting on a birthing ball instead of the couch while watching TV. Do little bounces, tilt your pelvis forward and back, or circle your hips to help loosen things up and get a little more comfortable.
"I sit on it in the evenings, bounce up and down, and do hip circles, figure eights, and front to back movements similar to seated cat/cow," says Community member babyhopelove.
Looking to add some core work to your prenatal exercise routine? Here's an exercise to try:
- Sit upright on top of the ball. Relax your arms by your sides and place your feet hip-width apart on the floor.
- Lift your arms out to the sides, shoulder height.
- Straighten your right leg and lift it to hip level. (It's also okay to keep your knee bent if that's too difficult.) Lower your leg and arms, then repeat with your left leg.
- Repeat 6 to 8 reps with each leg.
How can a birthing ball help postpartum?
Once you're healed, you can use a birthing ball both to comfort your baby and ease back into exercise.
Your birthing ball might not be the most comfortable spot to sit in the days and weeks after giving birth. "Sitting on your bottom with legs spread is not that comfortable, especially if there are any vaginal lacerations or stitches," Dr. Chhutani says.
But the ball can be useful once you're fully healed, she says.
Brescher Shea used to bounce her newborn son to soothe him when he fussed. "It was one of the few things that would calm him down. I ended up with very strong legs from the amount of bouncing," she says.
And speaking of strength, working out on a birthing ball can be a great way to build your core muscles once your doctor has given you the green light to get back to exercising. You can do crunches on the ball or hold a plank position while resting your upper thighs on top of the ball, for instance.
What should I look for when choosing a birthing ball?
Any fitness ball can be used as a birthing ball. "There aren't any specific types that are better than others," Dr. Chhutani says.
Just make sure you get a ball that's the right size for your body. If your knees are at a right angle when you're sitting at the ball with your feet flat on the floor, it's a good fit.
A birthing ball is one option for managing pain during an unmedicated birth. But if you don't find it helpful or comfortable, that's okay, too.
"I would say to try it and if you don't like it, don't use it," Brescher Shea says. "It's just a tool that can help."
Yes 
No 
