birthing ball: our tips

Back pain, ligament pain, sciatica… these are unfortunately all-too-common classics of pregnancy. But what if we told you that a birthing ball can help relieve these pains?

Keep reading to find out more 😉.

How can a birthing ball help relieve back pain?

When you sit on a birthing ball, you’re mechanically encouraged to sit up straight. In fact, back pain can result from a hunched back. There’s a reason our mothers kept telling us “stand up straight!” since we were kids 😅.
Also, using a ball lets you move (even slightly) during moments you’d normally be sitting still—like while watching a movie or working at your computer.

What types of exercises can I do with a birthing ball?

The birthing ball is already very useful for encouraging proper posture, but it can be even more helpful when you do exercises on it.
There are many exercises to help relieve back pain (whether you’re pregnant or not!). Since it’s easier to follow along visually, you can check out the tutorial by Karim from La Maison des Maternelles on the following link: https://www.youtube.com/watch?v=aZBDcRXAkho

If you like those videos, the May app offers even more tutorials from La Maison des Maternelles. You’ll find them in the “To Watch” section of the app.

From which month of pregnancy is it recommended to use a birthing ball?

You can buy a birthing ball whenever you like! Even outside of pregnancy, as it helps improve your balance, stretch your body, and gently strengthen your muscles 💪 (yes, it’ll become your best friend—especially when you need to rock your baby!).

Are there any safety precautions when using a birthing ball?

There is indeed a risk of falling when using a birthing ball. So make sure your body is well-balanced once you’re seated. You can place your hands on the ball at first to find your balance.
Be careful not to make any sudden movements—go slow with the exercises. It might even be a good time to meditate a little 🧘‍♀️.

Want to learn more? Feel free to download the May app, where you’ll find plenty of resources to support and guide you throughout your pregnancy.

How do I choose the right size birthing ball?

Choosing the right size birthing ball is important. That’s why we recommend going to a physical store so you can try it out and get advice from a salesperson.
To check if it’s the right size, sit on it: your hips should be slightly higher than your knees, and your feet should touch the floor. If that’s the case, you’re good to go!

Feel free to choose a size up from what you normally use, especially if you’re in the early or middle stages of pregnancy, as your weight may change. You can later inflate or deflate the ball as needed.

How can a birthing ball be used to prepare for labor?

A birthing ball allows you to stay mobile, which is great during pregnancy. It’s also excellent for preparing for labor. Why?
➡️ It gets your pelvis used to moving, which makes you more mobile during labor.

➡️ Sitting upright helps your baby turn their back toward your front, which improves fetal positioning for birth.

➡️ You can use it to practice breathing techniques, which is helpful for managing contractions. The Proper Breathing guide by Dr. Bernadette de Gasquet is a great resource to learn correct breathing—you’ll find it in the May app.

➡️ It activates your pelvic floor and engages the muscles of your pelvic floor, helping to strengthen them.

Now you know everything about the birthing ball and its amazing ability to bring relief. And keep in mind: it’s a worthwhile purchase even after pregnancy. You can use it while sitting at your desk to prevent back pain and strengthen your core!

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Photo: seventyfourimages

This text was translated from French by an artificial intelligence. The information, advice, and sources it contains comply with French standards and may therefore not apply to your situation. Make sure to complement this reading by visiting the May US/UK app and consulting the healthcare professionals who are supporting you.