Tips for using a birth ball and boosting positions in pregnancy and birth

Using a birth ball/pregnancy ball/gym ball in pregnancy is a really simple way of easing back and hip ache, especially in your third trimester.

A common question that comes up is what size to get and I often see photos of pregnant women using a ball that is too small, which might not help with that back ache.

A rough guide for birth ball sizes: if you are over 5ft 7in, you will most probably need a 75in ball, otherwise a 65in ball will be more suitable for you. Make sure it is fully blown so it is firm to sit on.

using a birth ball in pregnancy

How to know your birth ball is the right size for you

  • when you sit on the ball, it supports you rather than sinking into it
  • your feet are comfortably flat on the floor
  • your knees are lower than your hips and your knees feel comfortable
  • your back is straight
  • it feels stable to sit on it
  • it feels comfortable

Sitting securely on a ball means you can rock and sway, moving your hips to ease any stiffness and discomfort in your joints.

Here’s a few tips for using a birth ball effectively in pregnancy, when you can use it to be more comfortable and to become more familiar with being in different positions for labour and birth.

You can book a session with me if you have questions about using a birth ball and being better prepared for labour and birth.

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antenatal & postnatal specialist | working with parents since 2002

The Birth & Baby Blogwhere you can read and talk about pregnancy, birth, babies and early parenting

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Always seek medical support if you are concerned about yourself or your baby. Even if it is just a feeling that something isn’t right.