The Dos and Don’ts of Using an Exercise Ball During Pregnancy

TL;DR
A birthing ball can ease labor pains, support pelvic muscles, and promote optimal fetal positioning. Using the right size ball and following proper exercises and safety tips are crucial for a positive experience during pregnancy and labor.

Table of Contents

Pregnancy brings a unique blend of excitement and challenges, prompting many expectant mothers to seek effective ways to prepare for childbirth.

One popular tool in this journey is the exercise ball, also known as the birthing ball, which offers numerous benefits when used correctly. However, not all practises surrounding its use are ideal, making it crucial for mothers-to-be to understand the best approaches.

Using a birthing ball can help ease labour pains, support pelvic muscles, and promote optimal fetal positioning. Choosing the right size and knowing when to introduce such a versatile tool are essential factors that contribute to a positive experience. Additionally, integrating specific exercises for each stage of pregnancy offers numerous advantages, with particular attention to comfort and stability.

Benefits of Using a Birthing Ball

The incorporation of a birthing ball into pregnancy routines offers a plethora of benefits, key among them being the promotion of good posture.

As the belly enlarges and the centre of gravity shifts, maintaining proper alignment becomes challenging, and consequently, back pain ensues.

A birthing ball provides the essential support for an expectant mother to sit upright, engage core muscles, and maintain feet flat on the floor; this arrangement distributes weight evenly, reducing spinal pressure and mitigating common pains associated with pregnancy.

Furthermore, gentle movements on a birthing ball, such as rocking or bouncing, can stimulate blood circulation, benefiting both mother and child by enhancing blood flow to the placenta, potentially contributing to fetal health. This gentle activity can also invigorate and strengthen muscles, joints, and ligaments critical for childbirth, helping pregnant women to alleviate tension safely and maintain balance.

Using a birthing ball (BB) is an exercise form that is growing in popularity. Improved delivery outcomes have been recently reported with as little as 6-8 hours of training per week; however, little is known regarding lower and higher training levels. Greater involvement in BB training seems to lead to quicker deliveries than lower levels of involvement; it also has the benefit of supervised practice.

Fournier, Danielle, Gloria Feeney, and Marie-Eve Mathieu (2017)

When used in the later stages of pregnancy, a birthing ball can also aid in coaxing the baby into an optimal position for birth, which can result in shorter labour times and reduce the need for medical interventions during childbirth.

Easing Labour Pains

Transitioning into active labour, a birth ball becomes an invaluable tool for pain relief. Labour can be daunting, but by using a birthing ball—often crafted from anti-burst materials for safety—an expectant mother can find a comfortable position that allows for effective pain management.

The upright or sitting positions on a pregnancy ball facilitate pelvic muscles’ engagement and can help in mastering pelvic tilts and hip circles, exercises known for their potential to ease the passage of the baby through the birth canal.

Hospitals and birthing centres have recognised the efficacy of birthing balls and frequently provide them to labouring women to support maintaining an upright position, which can be particularly beneficial for those who prefer a natural birth without pain medication. Regular use during pregnancy not only prepares the body for labour but may stimulate contractions to progress naturally. This promotion of natural labour processes with the help of a birthing ball can contribute to a reduction in cesarean rates and other labour interventions.

Supporting Pelvic Muscles

Preparing for a smooth delivery involves strengthening the pelvic floor muscles, which are paramount during pregnancy and essential for natural childbirth. The use of an exercise ball, such as a peanut ball or a standard gym ball, enables pregnant women to perform targeted pelvic floor exercises more effectively. These exercises, consisting of sustained holds and rhythmic pulses, can be done 2-3 times daily to build endurance and control in the pelvic muscles.

Strong pelvic muscles may reduce the likelihood of sustaining injuries to delicate areas like the vaginal, perineal, and anal tissues during delivery, a factor that could enhance postpartum recovery.

Adopting ball positions and exercises throughout pregnancy, such as pelvic tilts, can relax and stretch the pelvic muscles, leading to increased comfort and mobility, helping to manage conditions like pelvic girdle pain and contributing to overall physical wellbeing.

Promoting Optimal Fetal Positioning

Achieving a prone position during late stages of pregnancy is advised to facilitate the baby assuming an optimal position for a vaginal birth.

Birthing balls, being versatile, offer a way to comfortably attain a prone or kneeling position that may persuade the baby to settle into a favourable anterior rather than a posterior position. This utilisation of a yoga ball can assist in remedying pelvic girdle pain and alleviate lower backache while helping the baby align in the birth canal.

Engaging in gentle, rhythmic motions while seated on a birthing ball—perhaps rocking or swaying—provides a soothing effect and can support the mother in remaining active.

Positional changes and exercises done with a birthing ball may open up the pelvis and enhance blood flow, creating conditions conducive to guiding the baby into the best possible position for birth, naming the benefits not only during pregnancy but also in achieving a smooth delivery process.

Choosing the Right Size of Birthing Ball

Selecting a birthing ball of appropriate size is vital for comfort and effectiveness throughout pregnancy. The size of the ball determines your seated height, which subsequently affects how your body aligns and interacts with the ball.

The general rule of thumb is that when sitting on the ball, your hips should be positioned slightly higher than your knees, specifically about 10 cm (4 inches) higher. This slight elevation helps maintain a proper and comfortable position for your pelvis, hence supporting the back and core appropriately.

For individuals with a stature under 5 feet 8 inches tall, a 65 cm birthing ball is typically the most suitable option. However, for those above this height, a larger 75 cm ball is often recommended. It’s critical to respect these guidelines for proper ergonomic support. You should comfortably be able to place your feet flat on the ground while seated on the ball; if you find yourself on your tiptoes, the ball is likely too big. Conversely, if your knees are elevated higher than your hips, the ball is too small.

While gym balls may appear similar to birthing balls, they are typically smaller and not specifically designed for pregnancy exercise. Consequently, it’s important to purchase a ball specifically labelled for birthing or pregnancy use to ensure it’s the proper size and has the right features for your needs.

Measuring for Comfort

When it comes to using a birthing ball during pregnancy, comfort is crucial. The growing belly shifts your centre of gravity, thereby affecting balance and posture. Utilising a birthing ball correctly can help counteract these changes by improving core strength and posture. This not only contributes to your comfort during pregnancy but also prepares your body for the physical demand of childbirth.

Choosing a ball with the right sizing is fundamental for comfort, as it influences how your body’s weight is distributed, thereby impacting your balance and stability.

Products like the Trideer Exercise Ball are designed not only for routine exercise but also for use during pregnancy and labour. These balls are made to be highly durable, supporting significant weight, and their construction aims to maximise comfort as your body changes.

To enhance comfort when using a ball during pregnancy, begin with shorter sessions and gradually increase the duration. This level of pacing helps you become accustomed to different exercises without abruptly putting pressure on your muscles and joints.

Ensuring Stability

Stability on the birthing ball is key to prevent falls and injuries, which is especially important as your pregnancy progresses and your balance is naturally compromised. Birthing balls specially engineered for pregnancy are composed of strong anti-burst materials, significantly reducing the risk of punctures and providing reliable support for a pregnant woman’s increased weight.

The size of the ball is integral to your stability: a 65 cm ball is typically suitable for individuals up to 5 feet 10 inches in height, whereas taller individuals should opt for a 75 cm ball. This sizing ensures that the ball’s curve supports your body weight properly and maintains an upright, stable posture.

During labour, the birthing ball’s gentle, supportive curve can provide welcome counter pressure, which many women find more comfortable than sitting in a chair. Additionally, when used for sitting and exercise outside of labour, the correct size ball helps create a stable and supportive posture that can mitigate strain and fatigue, assisting with activities that require endurance and concentration, like deep breathing and focusing during contractions.

Timing: When to Introduce the Birthing Ball

Incorporating a birthing ball, also known as a pregnancy ball, into your routine can be a key step in preparing for labour. Most healthcare providers suggest using a birthing ball from around 32 weeks of pregnancy. The rationalisation for timing the use of these balls is to help build core muscles, including those in the pelvic floor and back, which are crucial in labour and delivery.

Benefits of Using a Birthing Ball by Pregnancy Stage

• Before 32 Weeks: While the most opportune time to begin is at 32 weeks, using a birthing ball earlier can also be beneficial. It can alleviate back pain and pelvic pressure, which are common due to the baby’s positioning.
• Mid to Late Pregnancy: As pregnancy progresses, a birthing ball provides a comfortable seated position, supporting safe and effective pelvic tilts and other exercises aimed at strengthening the body.
• During Labour: A birthing ball isn’t just useful before labour, but also during. It can provide pain relief and help the baby manoeuvre into optimal positions for birth.

In choosing a ball, ensure it is made from anti-burst materials and allows you to sit with your feet flat on the floor. Remember, maintaining an upright position is key to maximising the efficiency of pelvic muscles and promoting comfort. So, embracing ball exercises is a gentle and effective way to bolster the body’s readiness for birth.

Exercises for Different Stages of Pregnancy

Navigating the journey of pregnancy presents unique challenges and changes to a woman’s body at each stage. Engaging in exercises tailored to the different trimesters using an exercise ball—commonly known as a yoga ball, gym ball, or birthing ball—can be incredibly beneficial. These balls, often crafted from high-quality anti-burst materials, are designed to assist in alleviating aches and enhancing mobility to support the dynamic needs of the body as it prepares for childbirth.

Exercise balls can serve as valuable tools for improving core strength, balance, and the conditioning of pelvic floor muscles, which play pivotal roles during labour and delivery.

As mums-to-be adapt to increased weight and shifts in their centre of gravity, birthing balls offer a range of motion exercises that can lead to reduced complications and encourage optimal fetal positioning.

The inclusion of stability ball exercises during pregnancy may reduce pregnancy low back pain and boost daily life functions. This stability ball exercise programme provides health-care professionals with an evidence-based intervention

Yan et al. (2014)

Regularly incorporating a pregnancy ball into exercise routines can also enhance breathing, reduce pelvic and back pain, and facilitate a smoother transition of the baby through the birth canal. The gentle, rhythmic movements promoted by ball exercises not only offer physical relief but can also create a sense of relaxation and well-being.

Using the ball consistently throughout pregnancy primes both the body and mind for the various stages of labour, leading to an empowered birthing experience.

First Trimester Exercises

During the first trimester, the body is just beginning its incredible transformation. This period is perfect for getting acquainted with an exercise ball. Starting early helps expectant mothers find their balance and become comfortable with movement as their bodies evolve.

Gentle bouncing and rocking on the exercise ball can encourage core stability, which is foundational as the pregnancy progresses. This preparatory phase is vital, as it helps the body adapt more easily to the additional weight and stresses of the second trimester.

Establishing a regular exercise routine, including the use of an exercise ball, can help improve posture, alleviate back pain, and ensure overall health and vitality.

Second Trimester Exercises

The second trimester often brings a welcome energy boost and decreased morning sickness, turning it into an opportune time to begin or continue birthing ball exercises.

As recommended by experts like Jacqui Kingswell, the introduction of the birthing ball for exercises during this stage ensures safe and beneficial movement for both mother and baby.

Ball exercises such as mild pelvic tilts, gentle bouncing, and controlled rolling can efficiently build strength and prepare the body for labour. Starting at around 32 weeks can also help relieve muscle stress and sector more comfort. The key during this trimester is to listen to the body and only engage in exercises that feel comfortable and symptom-free.

Third Trimester Exercises

The third trimester is when the baby’s arrival feels imminent, and comfort can become increasingly elusive. Birthing ball exercises become more crucial than ever during this final stretch of pregnancy.

Using the ball to find a comfortable seated position helps with pelvic girdle pain and prepares the body for labour by promoting an upright position, which can induce labour naturally.

Pelvic circles and tilts on the birthing ball encourage mobility, which is associated with better positioning of the baby for birth. It’s essential to remain cautious and balance-aware due to the significant changes in the body’s centre of gravity at this stage.

Labour Preparation Exercises

In anticipation of active labour, utilising an exercise ball for targeted exercises can prove immensely helpful. These exercises facilitate in strengthening the pelvic floor muscles, core, and back, offering pain relief and aiding with the positioning of the baby for a smoother delivery process.

Gentle, rhythmic movements, such as swaying or hip circles on the birthing ball, can boost circulation, reduce swelling, and improve comfort levels.

Incorporating techniques like belly sifting with a scarf can offer support in easing lower back pressure. Exercises that maintain pelvic flexibility and strength are invaluable for fostering beneficial positions for birth, potentially leading to more manageable labour experiences.

Common Misconceptions

When it comes to using exercise balls during pregnancy, there are several common misconceptions that can lead to confusion and improper use. One prevalent myth is that any gym ball can serve as a birthing ball during pregnancy. However, this is not recommended. Gym balls are not tailored for pregnancy; they lack the necessary flexibility and specific support that a designated birthing ball provides. Made to safely handle additional weight, birthing balls offer a level of support that gym balls, which are crafted from thinner materials, simply cannot match.

Another misunderstanding is about the safety of bouncing on an exercise ball while expecting. Some might worry that such an activity could cause the ball to burst under the added weight of pregnancy. Birthing balls are specifically designed with anti-burst materials to accommodate the weight increase, unlike standard gym balls that may not be as durable and could pose a risk by bursting.

Moreover, birthing balls are created with posture correction in mind, offering essential support and comfort crucial during both pregnancy and labour stages. Utilising a birthing ball in labour has demonstrated a significant decrease in maternal discomfort and an increase in the space within the pelvic outlet, which can facilitate a smoother birthing process.

Birthing Ball vs. Gym Ball

When comparing a birthing ball to a gym ball, several key differences should be noted. Primarily, a birthing ball is crafted from more robust, anti-burst, eco-friendly material that is not only sturdier but also geared towards providing superior comfort. Gym balls, often constructed with thinner materials, are less equipped to support the weight changes associated with pregnancy which may lead to balance and comfort issues during exercises.

Additionally, birthing balls are designed to deflate gradually if they are punctured, substantially reducing the risk of injuries or sudden accidents, a safety feature that standard gym balls may not provide. The focus on good posture support and stability is paramount with high-quality birthing balls, ensuring that pregnant women can maintain proper alignment and engage in helpful exercises with confidence and safety.

While both birthing balls and gym balls might utilise anti-burst materials, there is a marked difference in the overall construction quality that affects how they can be safely used during pregnancy. A birthing ball is tailored for the expectant mother, while a gym ball is a more general exercise tool not intended for the special needs of pregnancy.

Safety Myths

Delving into safety considerations, it’s important to debunk myths linked to the use of exercise balls during pregnancy. Exercise balls crafted with thicker, anti-burst materials are indeed safer options. In the event of being punctured by accident, these balls are designed to deflate slowly instead of popping, offering a greater degree of safety for both mother and child.

Furthermore, these pregnancy-appropriate balls are often made of eco-friendly PVC, adding to their resilience and user safety compared to standard exercise balls. Contrary to some beliefs, the ideal time to commence using an exercise ball is in the first trimester. Early adoption promotes both comfort and safety, allowing expectant mothers to grow accustomed to the ball’s use well before the latter stages of pregnancy.

Designed with support and stability in mind, birthing balls aid in maintaining an upright position during labour, potentially reducing pain and facilitating the baby’s movement into optimal birthing positions. Many exercise balls also come with anti-slip features, enhancing safety further by minimising the risk of slipping while performing exercises or using the ball for labour support.

Birth ball exercises could significantly improve childbirth self-efficacy and pain. Mothers in the experimental group had shorter first-stage labor duration, less epidural analgesia, and fewer caesarean deliveries than the control group.

Gau et al. (2011)

In conclusion, when used correctly, birthing balls can be a valuable addition to pregnancy and labour for comfort, safety, and optimal fetal positioning. But remember, always seek advice from a healthcare professional before starting any new exercise regimen during pregnancy.

Safety Tips for Using a Birthing Ball

Using a birthing ball, also known as an exercise ball, during pregnancy can be a great way to prepare for labour and relieve discomfort. However, safety should always be a priority. Here are some essential tips to ensure your experience is both safe and beneficial:

• Choose an Anti-Burst Ball: Opt for a birthing ball made from anti-burst materials. This precaution ensures that in case of a puncture, the ball will deflate slowly rather than popping, minimising the risk of injury.
• Height Matters: When seated on the birthing ball, your knees should be around 10cm (4 inches) lower than your hips. This position is not just comfortable but also helps in maintaining the correct posture.
• Stability is Key: Always practise stability on the birthing ball before using it during labour. Sit with your feet flat and shoulder-width apart. Go barefoot or wear non-slip shoes to secure your footing.
• Build Endurance: Increase your comfort and confidence in various ball positions by gradually building up stamina. Doing so will be especially beneficial during active labour.

Remember, these practises are as much about preparing your body for childbirth as they are about ensuring safety. Therefore, taking the time to get acquainted with your birthing ball during pregnancy is just as important as using it effectively during labour.

Monitoring Your Body’s Response

When incorporating an exercise ball into your pregnancy routine, it’s essential to pay close attention to your body’s reactions. Using a birthing ball, such as a peanut or yoga ball, supports your upper body, strengthens core muscles, and keeps your feet flat for stability. However, each pregnancy is unique, and your comfort level will guide how often and how intensely you use the ball.

Start with gentle movements like pelvic tilts and hip circles, focusing on strengthening pelvic muscles. This can not only prepare you for labour but may also offer relief from common discomforts like pelvic girdle pain. Be mindful of maintaining a comfortable position. If you experience any pain or dizziness, stop immediately and consult with your healthcare provider.

Keeping your posture upright and movements smooth will encourage optimal positions for your baby, potentially easing their journey through the birth canal. If you’re planning to use the ball during labour, practising pelvic tilts in an upright or standing position can familiarise you with movements that may assist during active labour.

Ball Size Based on Height	Height Range
65cm Exercise Ball	Up to 5 feet 10 inches
75cm Exercise Ball	Above 5 feet 10 inches

Use these recommendations to select a pregnancy ball made from anti-burst materials for safety, ensuring that it supports you throughout your prenatal journey.

Remember, the goal is to enhance comfort and prepare your body, not to overexert. Always listen to your body and adjust your use of the ball accordingly.

References

Fournier, Danielle; Feeney, Gloria; Mathieu, Marie-Eve. "Outcomes of Exercise Training Following the Use of a Birthing Ball During Pregnancy and Delivery." Journal of Strength and Conditioning Research 31(7):p 1941-1947, July 2017.

Chiu-Fang Yan et al. "Effects of a stability ball exercise programme on low back pain and daily life interference during pregnancy.." Midwifery, 30 4 (2014): 412-9.

M. Gau et al. "Effects of birth ball exercise on pain and self-efficacy during childbirth: a randomised controlled trial in Taiwan.." Midwifery, 27 6 (2011): e293-300.