How do I use my birth ball?

Birth balls can be your best friend in pregnancy and during labour, but did you know there’s more to them than just bouncing?

From easing discomfort to helping baby find the optimal position, this simple tool can do wonders for your body and preparation for birth.

Here’s how you can make the most of your birth ball:

✔️ Relieve Back and Pelvic Pressure
Gently rock side to side, doing pelvic tilts, hip circles or figure eights can help to ease the tension in your lower back and pelvis.

✔️ Encourage Baby’s Optimal Positioning
Adopt positions that open your pelvis and encourage your baby to move into the best position for birth.

✔️ Stay Active While Seated
Use your birth ball while watching TV or working at a desk - it’s a great alternative to slumping on the couch in those final weeks of pregnancy.

✔️ Practice Labour-Friendly Positions
Leaning forward onto the ball in an all fours position can help to open your pelvis, it can also be incredibly helpful during labour.

When Should You Use a Birth Ball?
✨ Whenever you like!
A good sign to start using your ball is when: hip pain builds throughout the day, your tailbone feels sore, your lower back is starting to ache or your belly and body are starting to feel heavy.

Pro Tip: Choose the right size ball. When you sit on your ball, your knees should be at a 90° angle or slightly lower. Proper alignment is key!

If you don’t have a birth ball yet, it’s a great investment for pregnancy, birth, and even postpartum recovery. Kmart have some great exercise balls that are very affordable. Your future self (and your baby!) will thank you.

All the best,
Tam xx

PS. We have a video going through exactly how to use your birth ball in our Empowered Birth Course! I will take you step-by-step through everything labour, birth and beyond.