Let's Talk Balls! .... How to use a Birth Ball for Labour & Birth

Have you thought about using a birth ball (also called a gym ball) during pregnancy, labour, and even after birth? These simple, inexpensive balls can make a huge difference in helping you stay comfortable, support your body, and work with your baby.

Here’s everything you need to know about choosing, using, and loving your birth ball.

Choosing the Right Ball

Size matters. The diameter of the ball should match your height:

• 5ft 4” or shorter → 55cm ball

• Up to 5ft 8” → 65cm ball

• 5ft 9” or taller → 75cm ball

Tips:

• Look for an anti-burst ball (it deflates slowly if punctured).

• Test it by sitting with your feet flat on the floor. Your hips should be 8–10cm higher than your knees (especially useful in labour to keep your pelvis open).

• During pregnancy, you might prefer it a little softer for comfort.

Using Your Ball During Pregnancy

As your bump grows, everyday sitting can feel less comfortable. A birth ball can:

• Relieve back and hip ache

• Improve posture and balance

• Distribute weight more evenly

• Encourage your baby into an optimal foetal position for labour

Rocking, bouncing, or swaying on the ball also gently engages your tummy and back muscles, keeping them flexible and strong.

Antenatal Class with Joy

Using Your Ball in Labour

Here’s where the birth ball really shines. Upright positions help gravity work with you, and the ball allows comfort and movement without strain.

Positions to Try

• Sitting and leaning forwards – Rest your arms on a pillow on the cistern, bed, or table, and let your partner massage your back.

• Standing and leaning over the ball – Encourages gentle swaying while easing pressure on your back.

• Kneeling, leaning over the ball – Perfect if you’re experiencing back labour; it relieves your sacrum and allows massage or counter-pressure.

• Cat arching over the ball – Tuck your pelvis under and arch your back, then release. Great for backache.

• Sitting upright – Rock and sway while keeping your pelvis open and supported.

• Supported squat with the ball – Opens the pelvis to its widest diameter while keeping you steady.

Movement Ideas

• Sway side to side → eases tension in hips and back

• Figure-of-8 hip movements → encourages baby’s head to descend

• Circular motions → help baby into a good position

Most local hospitals and birth centres (including NHS Lothian and Forth Valley) have birth balls available for you to use, but it’s always worth asking in advance.

Using a birth ball for labour

Postnatal Benefits

The ball isn’t just for birth — it’s brilliant afterwards too.

• Softer sitting for your perineum in the early weeks

• A comfy place to feed your baby

• Gentle bouncing with your newborn to soothe them

• And yes ... hours of toddler entertainment later on!

Mum and toddler

Final Thoughts

A birth ball is one of the simplest, most versatile tools you can use in pregnancy, labour, and beyond. From easing discomfort to encouraging optimal positioning, it helps you stay mobile, supported, and confident.

👉 Curious about birth ball positions, partner support, and more labour comfort tips? Join my antenatal classes in Linlithgow, supporting families across West Lothian, Falkirk and Central Scotland.