Is a birthing ball right for your pregnancy?

If you're pregnant, you've probably heard mention of the birthing ball. Maybe your OBGYN recommended one or maybe you've seen photos of pregnant women gently swaying on a large exercise ball and wondered: “Does this actually help?”

The short answer is yes—and there's more to it than just bouncing. A birthing ball is one of the most versatile, low-cost tools you can add to your pregnancy and maternity care toolkit.

Here's everything you need to know, including specific exercises you can start today.

What is a birthing ball?

A birthing ball is essentially a large, inflatable exercise ball—the same type you might find in a gym. What makes it a "birthing" ball isn’t necessarily what it is but more how it's used:

• To support your body during pregnancy
• Encourage optimal baby positioning
• Provide pain relief and movement during labor

Unlike a standard chair, a birthing ball encourages your pelvis to move freely and sit in an upright, open position. This matters more than it might seem—an open pelvis gives your baby more room to shift into the best position for birth.

What size of birthing ball do you need?

Choosing the right size ensures your hips are at or slightly above knee level when seated—this is key for pelvic alignment. A general guide:

• If you're under 5'4", choose a 55 cm ball
• If you're 5'4" to 5'10", choose a 65 cm ball
• If you're over 5'10", choose a 75 cm ball

Look for a ball that's labeled anti-burst or slow-deflate, so it holds your weight safely. Most birthing balls can support up to 300 pounds.

When to start using a birthing ball

You can start using a birthing ball at any point in your pregnancy, but many people find it especially helpful starting around 32 to 34 weeks. At this stage, your baby is beginning to settle into position, and using the ball regularly can help encourage them to move head-down. It's also a great time to practice exercises so they feel natural by the time labor begins.

As always, check with your OBGYN or midwife before starting any new exercises during pregnancy, especially if you have:

• A high-risk pregnancy
• Placenta previa
• Pelvic girdle pain

5 birthing ball exercises to try during pregnancy

The following exercises are gentle, pregnancy-safe movements that can relieve discomfort, improve posture and help prepare your body for labor. For stability, keep your feet flat on the floor, shoulder-width apart.

1. Pelvic circles

• Sit upright on the ball with feet shoulder-width apart.
• Slowly rotate your hips in large, gentle circles—first clockwise, then counterclockwise.
• Aim for 10 slow circles in each direction.

This movement relieves lower back tension, encourages pelvic mobility and helps your baby settle deeper into the pelvis as you near your due date.

2. Hip figure-eights

• From the same seated position, move your hips in a figure-eight pattern.
• Repeat 8 to 10 times.

This exercise is similar to pelvic circles but adds a gentle side-to-side component that opens the pelvis from multiple angles. It's especially helpful for easing back pain during pregnancy and loosening tight hip flexors.

3. Gentle bouncing

• Sit tall on the ball and gently bounce up and down with small, rhythmic movements.
• Keep movements small and controlled.

This motion is soothing and helps take pressure off your tailbone and lower back. It can also encourage your baby to move into an optimal position. Many people find this comfortable enough to do while watching TV or working from home.

4. Forward lean

• Place the ball in front of you on the floor or bed.
• Kneel and drape your upper body and arms over the ball, letting your belly hang freely.
• Hold for as long as feels comfortable.

This position takes pressure off your spine, stretches your lower back and can encourage your baby into a favorable anterior position. It's also a great resting position during early labor contractions.

5. Seated side-by-side sway

• Sit on the ball and gently shift your weight from side to side in a rhythmic rocking motion.
• You can do this with or without a support person by your side.

This is one of the most instinctive movements during labor—and for good reason. It helps manage contraction pain, promotes relaxation and keeps your pelvis mobile.

Birthing ball safety tips to keep in mind

It may feel silly to you to think about safety with a birthing ball, but there are things to consider as your body and sense of balance changes:

• Always use your birthing ball on a nonslip surface, such as a yoga mat or carpet.
• Keep a wall, sturdy chair or support person nearby, especially in your third trimester when your center of gravity shifts.
• Stop any exercise that causes pain, dizziness or discomfort and contact your provider.
• Check that the ball is properly inflated before each use—an underinflated ball can be unstable.

Using a birthing ball during labor

The birthing ball becomes even more useful once Labor y parto begins. Research suggests that using a birthing ball during labor can help reduce pain, shorten the active stage of labor and decrease the need for epidurals among people who prefer to manage pain naturally.

During contractions, many people find relief by sitting and swaying on the ball, leaning over it or squatting while holding the ball for support. The key is movement—staying active during labor (if your care team approves) can help your baby descend and rotate, potentially speeding up the process.

Talk to your OBGYN or midwife ahead of time about incorporating a birthing ball into your birth plan. Most hospitals and birth centers are happy to have one available, but it's worth confirming.

Planning to use an epidural? Consider a peanut ball

If you're planning on an epidural, you won't be able to use a traditional birthing ball once you're medicated—but there's a great alternative: the peanut ball. Shaped as its name suggests, the peanut ball is designed to be placed between your knees while you're lying in bed.

Studies show that using a peanut ball during labor with an epidural can help open the pelvis, encourage fetal rotation and potentially shorten labor. Many labor and delivery nurses are trained to use peanut balls and can help you change positions throughout your labor. Ask your care team if they have peanut balls available—or consider bringing your own.

After baby arrives: Postpartum birthing ball uses

Your birthing ball doesn't have to go into a closet after delivery. It can be a great tool for helping with pelvic floor and core strengthening after giving birth. It can also be a comfortable seat for nursing, and cushioned, light seated movement may help with postpartum recovery as your body heals.

Talk to your provider about your birth plan

A birthing ball is a simple, effective tool—but it works best when it's part of a thoughtful birth plan checklist created with your care team. Whether you're hoping for an unmedicated birth, planning on an epidural or keeping your options open, your OBGYN or midwife can help you understand how to use movement and positioning to support your labor experience.

If you haven't already connected with a provider, now is a great time to find an OBGYN or even explore virtual Pregnancy Care options. Having a trusted care team by your side makes all the difference—from your first prenatal visit to the moment you bring your baby home.