Have you seen those big inflated balls in the gyms and yoga studios? Did you know even pregnant women can use these balls and benefit from them in many ways? Yes, you can use these birthing balls before, during and even after your delivery. However, birthing ball should be avoided in some pregnancy cases so before starting with any exercise, consult your gynaecologist. Curious to know how? Read on, we will tell you.
A birthing ball is very similar to the exercise balls you see at the gyms but with a few differences. A birthing ball is slightly bigger than an exercise ball and has an anti-slip finish for safety.
Also known as labour balls, these birthing balls are approximately 65 to 75 cm in size. They can offer some relief from the birthing pain, help you stay mobile during the delivery instead of lying on your back and also increase the pelvic room for the baby’s descent, which can facilitate a smoother vaginal delivery.
If you are planning to use a birthing ball, here are a few tips for you:
● For initial birthing ball exercises, start under supervision to use proper form and avoid muscle sprain.
● Always use the ball on a flat surface to prevent the ball from rolling off or slipping.
● Use the ball near a wall or something sturdy that you can hold on to for support. You may lose your balance suddenly, but having something to hold on to will keep you safe.
● Buy the correct size. Birthing balls come in different sizes. Buy the size that allows you to sit on it with your feet planted on the floor. Your knees should not be above your waist level.
● If you plan on using the ball during delivery, check with the birthing facility if they have a similar birthing ball or make arrangements to take yours along.
● If sitting or bouncing on the ball is uncomfortable or gives you pain in your lower back or tailbone, discontinue using the ball for a while.
You can use a birthing ball before, during and after your delivery. Let’s see how you can use it in each of these stages:
● During Pregnancy –
o You can use the ball to sit on, as flat surfaces with stiff backs may not offer a good seating posture.
o You can use the ball to do some pregnancy exercises.
● During Labour –
o You can sit or bounce on the ball to get the baby into position and speed up labour.
o You can even lean on the ball to get the pressure off your back and open your pelvis.
o You can sit on the ball and lean on a table or bed to stretch your back. You can ask your partner to massage your back in this position, too.
o You can get down on your knees and hug the birthing ball to take the pressure off your pelvis. This position can help you push more, too.
● After Delivery
o You can sit on the ball like sitting on a doughnut pillow.
o You can bounce on the ball while holding your baby instead of walking and bouncing the baby.
o You can use the ball for your postpartum exercises and get back into shape.
If you are looking for some easy and effective exercises to do with your birthing ball, try these. Always have someone to spot you and start these exercises only after getting your doctor’s approval.
● Bouncing – Sit on the ball in a comfortable position with your feet firmly planted on the ground. Slowly bounce in place without moving or adding too much pressure. This can help improve balance, relax the pelvis and strengthen your leg muscles.
● Rotating – Sit on the ball with feet firmly planted on the ground. Place your hands on your hips for better balance, and start rotating your hips slowly. Ensure your feet don’t leave the ground the entire time. This can help improve your pelvic muscles. Doing this during active labour can increase the pelvic room.
● Sit-ups – Lay down flat on your back with your feet on the ball. Take a deep breath, tighten your core and lift your upper body off the floor in a slow and controlled motion as you breathe out. Hold this position for about 2 counts and relax your back down to the floor. This exercise can help improve balance, strengthen the core muscles and practice transverse breathing.
You can also do this exercise after delivery once your doctor approves. It can help get your core back into shape.
● Seated Exercises – You can do most of the seated exercises during and after pregnancy, like clams or hip openers, bicep curls, or simple deep core breathing exercises that require you to sit upright.
Some advantages of using a birthing ball are:
● Reduces Pain – The ball allows you to sit on it in an upright position during labour. The position helps take the pain off your back and offers much-needed pain relief during active labour.
● Baby Position – Sitting upright on a birthing ball helps move the baby down into the pelvis. This position can speed up the baby’s descent, thus getting the baby into position in a shorter time.
● In Control – Bounding or rocking on the birthing ball when in labour can help women feel in control of their situation. They are lying helpless and immobile on their backs or sides. They are actively moving, listening to their bodies and adjusting their position for a smoother delivery experience.
● Higher Satisfaction – Some studies show sitting or bouncing on the birthing ball can help reduce stress, anxiety, and pain during labour. This can facilitate a better delivery experience that can leave you happy and satisfied.
● Better Seating – Before and during labour, it can be difficult to sit on flat surfaces like a chair or a sofa. Couches can be difficult to escape and may not facilitate an upright seating posture. A birthing ball helps you sit up straight and can be very comfortable for your bottom, too.
When you buy a good quality birthing ball of the right size, there are no risks to worry about. The ball is made of anti-slip material to avoid falls. It is advisable to get some professional help to show you how to use the ball. Once you learn how to use the ball safely during pregnancy and labour, you can use it on your own without any supervision.
It depends on each woman’s comfort and preference. A birthing ball can be a good prop to exercise with or to sit on during pregnancy. However, if you are scared of the ball rolling away or are unable to balance on the ball, it may not be suitable for you.
Every pregnancy is unique, and different women find comfort in different things. You can always try using a birthing ball to just sit or bounce on and do a few exercises with it. If you are comfortable, you can go ahead and invest in one.
Avoid using the exercise balls at the gym or your yoga studio for your pregnancy exercises. The birthing balls have an anti-slip finish for a reason, and your safety is very important during pregnancy.
Sitting, rotating and bouncing on a birthing ball can ease the pain and speed up labour, but there is no evidence suggesting that using the ball can either induce labour or break your water.
When you use a good quality birthing ball of the right size, you can benefit from it during pregnancy, labour and after childbirth. A birthing ball is not an absolute necessity for pregnancy or childbirth. Many mothers claim to have benefited from using the birthing ball during delivery. You can use this ball after your delivery to get back in shape. For some women, it can be a wise investment.
There is no medical need for a birthing ball during delivery. For women who are not keen on using any medications to help with the delivery pain, a birthing ball can help. Using a birthing ball during delivery can help reduce pain, keep you moving and increase the pelvic room.
You can start using a birthing ball at any stage of pregnancy. You can use it in the first few weeks of pregnancy to reduce cramps or in the last trimester to reduce pelvic and body pains. You can even skip the entire pregnancy period and use a birthing ball just during the delivery.
Sitting upright on a birthing ball when in active labour can speed up labour. It helps the baby’s head to descend into the pelvis. It can also help increase the dilation and give your baby more space for birth.
There is no scientific evidence to back this claim. It is believed that bouncing on a ball can give some pain relief, open the pelvis wider, and help you sit in an upright position which can help move the baby’s head down to the pelvis and get the baby into the right position for a vaginal delivery.
