There are many benefits of using a birth ball before, during and after the birth, here are six that every Mama should know about...
Relieves Back Pain
Back pain during pregnancy, and particularly during the third trimester, is very common. Contributing factors are:
hormonal changes and in particular, the increased level of Relaxin towards the end of pregnancy
posture changes
weight gain
stress
muscle separation
Sitting on your birth/ exercise ball is a great way to relieve back ache, and to prepare your body for the birth and postpartum period by gently toning your back, abdominal and pelvic floor muscles.
As you sit, rock, or bounce gently, on your birthing ball, your tummy and back muscles will be working to keep you upright. You can use your ball at your desk, dinner table or whilst watching TV to increase mobility and will help you to naturally develop good posture.
Make sure to see a physio or osteopath if you experience intense pain and increasing discomfort.
Increases a sense of calm and control
Sitting on your birth/ exercise ball will force you to be mindful of your body, and how it is moving. It requires gentle focus to stay upright on your birthing ball, so your brain is concentrating on a specific task. Carve out some time throughout your pregnancy to practice your calm/ up breathing (as taught in my birth prep course) whilst sat on the ball. This quiet time can also be a lovely opportunity to connect with baby and take a break from the fast-moving pace of our everyday lives. You’ll be amazed at how quickly this will make a different and become your favourite part of the day!
During labour, that sense of calm will increase oxytocin flow which will stimulate the uterine muscles to work more effectively!
Supports birth physiology
Using a birth ball is a great way to adopt UFO (Upward/ Forward/ Open) positions during labour which supports birth physiology.
By sitting and rotating your hips on the ball you will help mobilise and free your sacrum, creating more space for baby to rotate and descend.
You can also kneel and lean forward using the ball for support, which is more comfortable than being on all fours and provides soft cushioning to rest your head on.
Gentle movements whilst sitting on the birth ball is known to increase blood flow to the uterus and placenta - as well as your baby. Increased blood flow means better oxygenated muscles and organs, which will encourage more efficient surges and possibly result in a smoother experience!
A more comfortable birth!
Focusing on your gentle movements on the ball will take your mind off the discomfort you may experience from your surges. What’s more, the calming effect mentioned above will encourage your brain to release beta-endorphins, naturally reducing your reception of pain!
The ball will also act as a counter-pressure to your perineum and thighs, which can be incredibly helpful as labour progresses.
Helps ease residual pain during the early postpartum period
You might feel sore for a few days after the birth. Sitting on the ball will be more comfortable than sitting on a hard surface…
A great prop for gentle postpartum exercises
Once you feel ready for it - generally after 6 weeks post birth, you can start exercising again. Starting at home with gentle postpartum guided workouts can be a good way to do so. Your birth ball will then become a great prop as you slowly ease back to it.
Use the correct ball size!
To ensure pelvic alignment, it’s extremely important to get a ball that is adapted to your height – see below:
Your height 4'8" to 5'3" = 55cm ball
Your height 5'4" to 5'10" = 65cm ball
Your height 5'11" to 6'4" = 75cm ball
Feel free to get in touch if you have any questions!
