Birth Balls Basics: Gentle Support for Your Journey
At Indiana Birth Center, we love encouraging movement during labor. Staying mobile is not only safe, it supports your baby’s movement down the birth canal, your overall comfort, and makes labor feel more manageable. Your body knows how to birth your baby! Movement simply helps it do what it’s designed to do.
While there are MANY ways to stay mobile, birth balls are not only a great option for movement in labor, but also during pregnancy. If certain positions feel uncomfortable late in pregnancy, a birth ball can make movement easier, gentler, and more accessible.
Why Do People Use Birthing Balls?
Birth balls (sometimes called stability, exercise, or yoga balls) help you shift your weight, stay more balanced, and move your pelvis freely, all without straining your joints. Many pregnant women appreciate that the ball allows them to:
Relieve pelvic and low-back pressure
Maintain upright positions that encourage baby’s descent
Stay comfortably mobile even with a tired body
Our recent blog about movement discusses how the upright and forward-leaning positions can shorten the first stage of labor and reduce the need for pain medication. Birthing balls support exactly these kinds of positions.
Can You Use a Birthing Ball Before Labor?
Absolutely! A birthing ball is safe to use throughout pregnancy. In fact, many people find it more comfortable than sitting in a chair. While it is common to use gym/yoga balls in this way, there are also brands that are slightly larger and have anti-slip coating, which is helpful when you’re using it on tile or hardwood floors.
You can use your ball before labor to:
Practice pelvic tilts
Gently open the pelvis
Support forward-leaning positions
Ease low-back tension
Sit more comfortably at home or at work
Gentle bouncing or circular movements can also help your baby find a good position before labor begins.
Does a Birthing Ball Help Labor Progress?
Birth balls are popular for a reason. They help you stay upright, open, and mobile, which supports labor progress. Using a birthing ball can:
Encourage optimal fetal positioning
Promote pelvic relaxation
Increase blood flow to the uterus and pelvic muscles
Support cervical dilation by helping the baby settle deeper into the pelvis
There is also evidence that using a birthing ball can decrease labor pain and improve maternal satisfaction with the birthing experience.
Ways to Use a Birthing Ball During Labor
Here are a few ways our midwives encourage use of the birth ball:
1. Sitting + Swaying
Sit on the ball with your feet wide and gently rock side-to-side.
This helps align your spine and pelvis while easing back pressure.
2. Forward-Leaning
Place the ball on the bed or couch and lean forward over it.
This is fantastic for back labor and helps your pelvis stay open.
3. Circular Hip Movements
Sit on the ball and make slow circles with your hips.
Your lower back gets a gentle massage while your pelvis stays relaxed and mobile.
4. Supported Kneeling
Kneel on a soft surface while hugging or leaning over the ball.
This encourages your baby into an optimal anterior position.
Whether you’re easing discomfort in late pregnancy or finding your rhythm during labor, these gentle movements help your body, and your baby, work together. If you’re ready to learn more about how movement can transform your birth experience, the midwives of Indiana Birth Center are here to support you. Give us a call!
