Birth ball: what is it and what is it used for?

During pregnancy, most women find it difficult to engage in physical activities suited to their condition. Weight gain and an expanding belly create fatigue and muscle pain that make it hard to exercise safely. However, there are solutions — one of which is the use of a birth ball.

In this article, we will cover everything you need to know about the birth ball.

Birth ball: what exactly is it?

Pregnancy is a time when you need to stay physically active, while also avoiding any sudden or jerky movements. To strike the right balance, doctors recommend using a birth ball, which allows you to exercise gently and safely.

Commonly found in maternity units, delivery rooms, and gyms, the birth ball is made of rubber and typically measures between 50 and 80 cm in diameter.

Also known as a fitball or swiss ball, it was first conceived by Suzanne Klein, a physiotherapist in the 1960s. At the time, its sole purpose was to relieve back pain.

Today, the birth ball has become a tool that positively supports the progress of a healthy pregnancy.

Birth ball: what is it used for?

The benefits of a birth ball are numerous. First and foremost, it helps reduce the pain caused by weight gain. Sitting peacefully for around thirty minutes on a birth ball can help ease pelvic mobility and stimulate the abdominal muscles. It is worth remembering that these parts of the body play an important role during labour and delivery. Using a fitball is therefore a great way to prepare for childbirth.

Exercising with a birth ball can also help regulate your breathing. During labour, it is common to experience breathlessness due to exhaustion and stress. If you are expecting a baby, it is well worth incorporating the swiss ball into your routine.

How to use it?

Here are a few exercises you can do with a birth ball. This is by no means an exhaustive list — with a little creativity, you can come up with other exercises too.

• Hold the birth ball in your arms. Keep your back straight and your feet flat on the floor, then lift the ball several times to strengthen your back.
• Sit comfortably in the centre of the ball. Contract your pelvic muscles for a few minutes. This will help strengthen your abdominal muscles.
• Lie on the fitball with your feet flat on the floor, then roll gently back and forth. This will help strengthen your thighs and improve the flexibility of your back.
• Lie on your back and place the birth ball under your raised legs. Use your legs to roll the ball along the floor. This exercise acts both as a leg massage and as a way to improve blood circulation.

A word of caution! This is not a gym session. You should perform these exercises slowly and gently.