Pregnancy brings remarkable changes to your body, and finding comfort, especially in the third trimester—can be a challenge. I often recommend the birthing ball (also called an exercise or stability ball) as a simple, effective tool for both pregnancy and labor.
Here’s why: 
1. Eases Back and Pelvic Pain
- Sitting on a birthing ball helps relieve pressure on your lower back, pelvis, and tailbone—a common source of discomfort as your baby grows.
- Gentle movements, like rocking or hip circles, keep your hips and back mobile, reducing stiffness and pain.
2. Improves Posture and Core Strength
- The ball encourages upright, active posture, engaging your core and stabilizing muscles.
- Better posture can mean less fatigue and a stronger foundation for labor and postpartum recovery.
3. Supports Labor Progression
- During labor, a birthing ball can help you stay upright and mobile, which uses gravity to encourage your baby’s descent.
- Movements like bouncing or pelvic tilts may help widen the pelvic outlet and facilitate labor progression.
4. Reduces Labor Pain and Cesarean Rates
- Research shows that using a birthing ball during labor can reduce pain scores by about 20% at key stages of cervical dilation.
- Studies also link birthing ball use with lower cesarean section rates and a smoother overall birth experience.
5. Promotes Emotional Well-being and Control
- Staying active and upright on the ball helps many birthing people feel more in control and satisfied with their childbirth experience.
- The ball offers a non-pharmacological, drug-free way to manage pain and anxiety during labor.
6. Aids in Baby Positioning
- Regular use in late pregnancy can help optimize your baby’s position for birth, potentially reducing the risk of back labor and making delivery smoother4.
Tips for Safe Use
- Always use a ball that’s the right size for your height and has an anti-burst, non-slip surface4.
- Practice with the ball before labor, and have support nearby when using it during labor.
- Consult your healthcare provider before starting any new exercise routine.
The birthing ball is a versatile, affordable, and empowering tool for pregnancy and labor. Whether you’re seeking pain relief, better posture, or a more active role in your birth, this simple prop can make a world of difference.
Martha Suronen, IBCLC
Owner, Milk Time Birth and Lactation