BIRTH BALLS!

Click any of the pictures above to check out some balls and see which one you prefer.

Remember to read the blog and check the sizes below for correct fit!

Birth Balls

I know you might be tempted to hang around and spend time sinking deeply into those comfy couch cushions — especially in the 3rd trimester, but wait… Is that really the best idea? Well of course you should take time to rest and relax. At the same time, you want to be mindful of your overall posture and use discretion as far as where and how you spend the majority of your days hanging out. Sitting upright helps support and relax the pelvis, loosen the ligaments, and support the lower back. Birth balls are a great way to ensure you’re able to relax and focus on good posture at the same time.

Spend some time every day sitting upright on your birth ball. Sitting upright (or upright and slightly forward-leaning), on your “sitz bones”, helps support and open the pelvis, loosen its ligaments, relax the pelvic floor, and support your lower back. Slouching back into your cushions puts your pelvis in a funky position that it doesn’t much like. There’s no good way to slouch while sitting on the ball – or else you’d probably roll right off! You can even take your ball to the office and use it in place of your usual desk chair, which is actually recommended. You can also use it while watching TV, or just designate times throughout the day that you’re going to get some ball time in. Please, no couch slouching!

During pregnancy, the birth ball has many benefits such as:

  • Helps balance the ligaments, tendons, and muscles in the back and pelvic area so baby can settle into its optimal position

  • Promotes optimal spinal and pelvic posture

  • Helps to strengthen the lower back and relieve discomfort

  • Helps to relax and support the pelvic floor (you want this)

  • May increase blood flow to the uterus

  • Takes pressure off of the leg muscles

  • Provides the opportunity for continuous mobility

  • Relieves or reduces sciatic and/or symphysis pubis discomfort

  • Puts counter-pressure on an achy perineum

You can also do some exercises on your birth ball to enhance the benefits it provides in preparation for birthing. Gentle bouncing, small circles, figure 8’s, side to side (or tail wagging), and pelvic tilts are some of the things you can do in addition to just sitting for comfort. These things help to keep your pelvis mobile and loose. You can also incorporate your birth ball into your yoga or stretching routine! Get yourself a birth ball and get acquainted with it. And use your ball during birth to change up positions and create space in the pelvis to keep things progressing more quickly and smoothly.

If you’re under 5’4″ you want a 55 cm ball
From 5’4″ – 5’10″ you want a 65 cm ball
If you’re over 5’10” you want a 75 cm ball

Birth balls are an excellent way to prepare your body for birth. Spend some time every day sitting upright on your birth ball. This can be at your desk, watching TV, or whatever you’re doing. Pregnancy can worsen posture by stretching abdominal muscles, allowing the belly to hang forward, and pushing the back out of alignment. Spending a good amount of time each day on your ball can help strengthen your core muscles and bring everything back into alignment.

If you’re preparing to birth, let’s get on the ball - literally and figuratively!!

Items contained here may be affiliate links, which may provide a small compensation at no extra cost to you, which supports families who would have otherwise not been able to afford doula support.

Nicole Sawyers