The use of birth ball exercises specific to labor and delivery can help to reduce labor pain. Birth ball exercises help the baby move through the pelvis and keep mom upright during labor, which can help avoid medical intervention and improve the experience of labor and birth. Birth ball exercises can be used at any point in labor (they are sometimes used during pregnancy and after birth as well). Birth ball exercises can be done by any woman in labor, providing there are no medical reasons she should remain in bed during her labor.
Sitting on the Ball
Step 1
Begin using the birth ball at any point during labor. Stand a "spotter" -- your partner or other support person -- behind the ball to hold the ball stable as you are lowering yourself onto it. The spotter can also guide you down onto the ball from this position. Or place the ball against the wall or a bed to keep it from rolling.
Step 2
Wear non-slip shoes or socks or be bare-footed. Stand in front of the ball (on the side of the ball opposite your spotter, the wall or the bed) with the ball behind you and your feet at least shoulder-width apart. Slowly squat until seated onto the ball. Once you are seated, the ball will be more stable. The spotter can continue to support you from behind, or may move around to assist you face to face.
Step 3
Wiggle your hips to adjust into a comfortable position. Spread your feet two to three more inches apart. Sit upright, or lean forward onto a chair or partner seated in front of you. Sway your hips side to side, back and forth or in a circular motion. Bounce in this position.
Step 4
To get up off the ball, have the spotter first stabilize the ball behind you. Lean forward. Stand up slowly. Step away from the ball.
Leaning Forward on the Ball
Step 1
Kneel on the floor with the ball in front of you. Drape your arms and chest over the ball, resting your head on it. Separate your knees a little more than shoulder-width apart, into a position that maximizes hip movement.
Step 2
Roll your upper body from side to side on the ball, sway your hips from left to right, circle your hips in either direction or tilt your pelvis back and forth. Alternate these movements to minimize discomfort and ease labor.
Step 3
To rest, bring the ball in close to you, hugging it with your arms and thighs. Rest your head on the ball. Roll soothingly back and forth in this position.
Assisted Squat
Step 1
Seat the spotter on the ball.
Step 2
Seat yourself on the floor between the spotter's legs, with your back against the ball. Keep your knees bent in a squatting position. Drape your arms over your partner's thighs.
Step 3
The spotter rolls from side to side, or back and forth on the ball.
Tips and Warnings
- Birth balls come in different sizes; buy one appropriate for your height. The use of a "spotter" is helpful but not essential in using a birth ball. Birth balls can be cleaned with soap and water. Ask your health care provider about his/her experience using a birth ball.
Things You'll Need
- Birth ball
References
- "International Journal of Childbirth Educators"; The Birth Ball; Penny Simkin; 1999
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