The Benefits of an Exercise Ball in Pregnancy and Labor

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 smoother.

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