On the Blog: Bounce, Breathe, Birth: How a Birth Ball Can Support Your Pelvic Floor
Birth Balls can reduce your labour time by 3-4 hours and manage pain.
Looking for a simple tool that can make a big difference during labour? Enter: the birth ball. It’s not just a fitness prop—it’s a game changer for your pelvis, posture, and pelvic floor.
Benefits of the Birth Ball
Encourages upright positions that help baby descend
Promotes optimal baby positioning
Reduces lower back and pelvic pressure
Supports gentle movement and relaxation
Makes labour quicker and less painful
Choosing the right ball
The most comfortable ball will be one that you can sit on with your knees lower than your hips. It will be the most versatile. A smaller ball may be good for more deep squatting positions but is less versatile, and you can use a yoga block, roller, or small stool for this instead.
At the hospital they usually have a peanut shaped ball, ask to see if they do! If you are birthing at home I would definitely recommend getting one of these as well.
The Evidence
One study looking at using a birth ball in labour reduced the length of the 1st stage of labour by 179 minutes. That means your early labour before pushing starts, could be up to 3 hrs shorter! It also reduced the pushing phase of labour by 20 minutes. How good is that?
Labour Positioning Tips
Use the ball in early labour to sway, bounce gently, or lean forward while supported. This can relax the pelvic floor and improve comfort. They can even be used in the shower!
In the pushing phase you might use it to support a leg on your side, or support yourself in a semi upright position.
Interested to learn more ways to shorten your labour?
My course has practical tools to support your pelvic floor during labour. Pelvic Floor Prep For Birth, includes a printable guide on birth positions and other tools for smoother, stronger births. Join now, thank me later!
