Exercise Ball Pregnancy Back Pain

This exercise ball pregnancy back pain is a great tool to help relieve you of your pregnancy pains. It can also help increase blood flow and relieve pressure on the spine while moving around. The ball’s firmness would help improve your balance and make it easier for you to perform your daily activities.

Exercising while pregnant can be a great way to stay in shape and prepare for the birth of your baby. However, some symptoms of pregnancy and complications such as back pain often prevent women from exercising properly. With regular use of an exercise ball for pregnancy and postpartum, you can keep up with your exercise routine without putting undo stress on your back. Exercise balls have been proven to help alleviate back pain in early pregnancy. Develop your core strength and maintain your asanas with this easy to use exercise ball.

Stretching your back with a ball while pregnant can help ease the pain that comes along with pregnancy.This exercise ball is a great tool to help improve your core and pelvic strength. As you train your back muscles while seated in the ball, you’ll also work your abdominal muscles more effectively. The tapered edges make it easy to fit between furniture in your home or office.

Helps you stay in shape during pregnancy and after with abdominal, back and hip strengthening workouts. Specially designed to help prepare your body for labor, delivery and recovery from pregnancy.

Exercise Ball Lower Back Pain Pregnancy

The exercise ball is one of the most versatile pieces of equipment for your home gym and it’s great for those who are pregnant. It will help to strengthen your core muscles (the muscles in your lower back, abdomen, and upper thighs), which can help relieve lower back pain during pregnancy. Exercise ball lower back pain pregnancy is a common problem for pregnant women, caused because their bodies are growing, the baby is moving around, and fluids accumulate in your legs so you’re already carrying more weight.

Birthing balls are larger for comfort and have an anti-slip finish. This is a must-have feature for sitting on the ball for long periods without slipping off.

So why are birthing balls frequently used during pregnancy, labor, and even after birth?

To put it simply, birthing balls can reduce pain and help you feel more comfortable during labor. Many birthing balls are round, but some are also in the shape of a peanut.

Peanut balls are made from the same material as a round birthing ball. But instead of being round, these balls are larger on the ends and have a narrow middle, like a peanut. You can’t use a regular birthing ball while lying down in bed — but you can use a peanut ball in this position.

It’s easier to get into a comfortable, relaxed position while resting or sleeping since you’re able to lift your legs over or around a peanut ball.


What are the benefits of a birthing ball? 

There are no rules that say you have to use a birthing ball during pregnancy or labor. Many women don’t.

But a 2015 review of studiesTrusted Source suggests that using a birthing ball (either a round or peanut ball) can be beneficial in many ways.

Let’s face facts. Pregnancy and delivery can be hard on the body. And while everyone’s experience is different, many women have the same general complaints of back pain, stress, and pelvic or abdominal pain. According to some personal testimonies, a birthing ball can improve some of these symptoms, allowing for a smoother labor and delivery.

But don’t think you have to wait until labor to use a birthing ball. A ball can also help relieve pain and pressure in the months or weeks leading up to delivery.

Sitting on the couch, a chair, or any flat surface can be uncomfortable during pregnancy. On the other hand, the curve of a birthing ball might relieve pressure in your pelvis, lower back, and spine.

Sitting on the ball in an upright position can also encourage the opening of your pelvic muscles, allowing room for the baby to descend into the pelvis in preparation for birth.

There’s also evidence suggesting that using a birthing ball during labor can reduce stress and anxiety, as well as labor pain.

In one 2013 studyTrusted Source, 203 pregnant women admitted to the hospital with labor pains completed 30 minutes of birthing ball exercises. When researchers measured their pain and anxiety level after the exercises, the women reported significant improvements.

There’s even research suggesting that a peanut ball can result in shorter active labor, although more studies are needed.

If a birthing ball has these potential benefits, you might wonder whether a birthing ball could also induce labor. Although some women might go into labor while sitting, rotating, or bouncing on a birthing ball, there’s no evidence to suggest that these balls can induce labor or break your water.

How do you choose one?

To be comfortable on a birthing ball, it’s important to choose the right size ball based on your size and height. Birthing balls aren’t one size fits all. They usually come in small, medium, or large. Some birthing balls are sold fully inflated, but other balls must be inflated after purchase.

For the most part, you should be able to sit on a birthing ball with your feet planted flat on the floor. If you’re on your tippy toes while sitting, the ball is too large. And if your knees are positioned higher than your stomach, the ball is too small.

As a general guideline, ball sizes correspond to height.

  • if you’re 5-foot 4 inches or shorter: 55 cm
  • if you’re 5-foot 4 to 10 inches: 65 cm
  • if you’re 5-foot 10 inches or taller: 75 cm

Keep in mind that recommendations can vary depending on the ball. So read the package label to see the manufacturer’s guidelines.

Some manufacturers may recommend a different ball size based on your height and weight. Choosing the right size is important because sitting too high or too low to the ground could irritate your back and knees.

If you’re using a birthing ball for the first time while pregnant, do so with the assistance of another person to prevent accidentally slipping off.

Shop for birthing balls online.

How can you use a birthing ball?

Now that you know how to purchase a birthing ball, here are some suggestions for how to use the ball during pregnancy, labor and after delivery.

During pregnancy

Lower back pain doesn’t only develop during labor. Some women also experience pain during pregnancy. If so, sitting on a birthing ball at work or while watching TV may relieve some of this pressure and help you feel more comfortable.

Sitting on a birthing ball is also great exercise. It can strengthen your stomach and back muscles, improve your posture, and prepare your body for delivery.

Sitting in an upright position can also change your baby from a posterior position to an anterior position, which may also relieve back pain.

During labor

Finding a comfortable position during labor is difficult. Yet, using a birthing ball and experimenting with different positions can help ease pelvic or spinal pressure.

You can sit on a birthing ball and rock from side to side, or from front to back. Some women also sit on a birthing ball while leaning forward on a table or bed, so that their partner can massage their back.

Getting into a hands and knees position while using a birthing ball may also take pressure off your lower back and pelvis. Place a pillow on the floor, and with your knees on the pillow, lean forward and hug the birthing ball.

This position can provide comfort if you’re nearing the pushing stage and can’t sit due to pelvic pressure.

If you’re using a peanut ball, you may want to use it to support your legs or body while you’re in the bed. There are various positions you can try to increase your comfort during labor.

After giving birth

After giving birth, it’s only natural to have pain or pressure in the area between your vagina and anus. So sitting down can be uncomfortable.

You can slightly deflate the birthing ball to make it softer and more comfortable. This way, you can sit on the ball while watching TV or relaxing, or while breastfeeding or rocking a fussy baby.

Can you do exercises with a birthing ball? 

Once you’re feeling up to it, use your birthing ball for exercise or to help strengthen yourself postpartum.

Bouncing exercise

For this exercise, you’ll gently bounce on a birthing ball for a few minutes at a time. This exercise can improve stability and balance and strengthen your legs.

Hula hoop exercise

Strengthen and tone your core with a birthing ball. Sit on the ball with your hands on your hips, and then rotate your hips in a circular motion as if you’re hula hooping.


Lie on the floor on your back with your legs elevated and ankles resting on top of the birthing ball. Slowly raise your upper body until you form a V-shape. Keep your hips on the floor. Hold this position for 5 counts and then slowly lower your upper body to the floor. Repeat for the desired number of reps to strengthen and tone your legs and abdomen.

Overhead ball squat

Stand in the position of a traditional squat with your feet shoulder-width apart. Hold the birthing ball in front of your body. Bend your knees and squat, as if you’re about to sit in an imaginary chair. As you squat, raise the birthing ball overhead. Hold his position for about 5 counts and then return to starting position. Repeat the desired number of reps to strengthen your legs, thighs, abdomen, and arms.

Discover how to prevent and treat lower back pain with exercise ball. A great way to relieve lower back pain, exercise on a stability ball three times a week. It’s fun, easy and effective! And a great workout too! Hopefully, you will find this exercise ball guide useful when you need it most! Once your doctor or midwife deems it safe, an exercise ball will be a great tool for strengthening your lower abdominal muscles and helping alleviate back pain.

Birthing Ball Causing Back Pain

Exercise ball lower back pain pregnancy is a great way to get the best results out of your workouts. This exercise ball lower back pain pregnancy is a great way to help you balance your core muscles and also strengthen your glutes and hamstrings. You can use this exercise ball lower back pain pregnancy before, during and after pregnancy. The design of this product makes it incredibly comfortable while exercising, especially if you suffer from chronic lower back pain or sciatica. Achieving good posture is imperative both during pregnancy and after birthing a child. This is one of the best ways to ensure that you keep your natural set of curves as well as keeping your core strong for many years to come.

“What Causes Pregnancy Back Pain?”

– On average, a woman typically gains between 25-35 lbs during pregnancy. This weight is typically held in the abdomen, in turn, putting more weight on your back.

– Joints become much less stable due to hormone production. This allows your pelvis        to spread as your little one grows (ouch).

– As your body changes, your posture may be putting additional strain on your back.

Now, if you’ve landed on this page, you’re one of the lucky ones! Not because you have the back pain (It sucks, I know), but because you can now do something about it!

While taking medication is pretty much out of question, there are simple, yet effective ways that can help your body feel more at ease at your last stretch. I promise…you’re almost there! And if you still have a bit to go, even better. Getting a head start on strengthening your muscles will only benefit you both during your pregnancy as well as postpartum.

Here’s how-



Sit at a desk all day?  This ones for you, and you may even consider never going back to a chair. Simply sitting on your birth ball will help with your posture. It is even great right at home while watching TV or folding that pile of laundry you pushed off the last couple days.  Plus, it is waaaaaaay easier to get off and on, rather than a couch.

Bouncing birthing ball exercise to induce labor

Rock-A-Bye Back Pain

This is one of my favorites.

1. While sitting on the ball, move your hips side to side.

This one can also help with any hip/pelvic pain that you may be experiencing. Remember, your body is prepping for baby, so your hips are slowly beginning to expand which can be painful.


1. Slowly make figure-8’s with your hips in a circular motion.

2. Do this exercise a few times before rotating the other direction.

Sitting on your birthing ball while moving in a figure 8 position helps relax your back and hip muscles tremendously. Again, you can do this while at work, relaxing at home,  or watching television.


This exercise has SO many benefits. Not only does it aid with relaxing your back and pelvic muscles, but it can also help with constipation, hemorrhoids and  you get to incorporate a little fitness into your day. This position can also strengthen your legs, which will come in handy when baby is ready to come!

1. Standing in an upright position with your feet should length apart, rotate your feet outward. Lower yourself into a squat position. Place your birthing ball in front of you, and using both hands, allow it to help you keep your balance.

2. Draw in your abdominal muscles and make sure to keep your back straight.

Using a birth ball and simple squate exercise to dialate

Alleviate back pain, no equipment-just you!

If you dont have The Birth Ball, you should get one, but here are some helpful tips for back pain without a birthing ball :

1. Arch and Round

Lie down a yoga mat, or on any type of soft surface as your weight will be on your knees.  Go down on your knees (keep your knees in a wide stance), arms reaching out in front of you, and slowly move your tummy inward, arching your back upward. You can do this as many times as you’d like.

2. Pigeon Stretch

Again, you will want a comfy surface for this one as you will be on the floor. Start by positioning one of your legs under your belly,  while the other leg faces behind you along the floor.  Slowly push off the floor until you feel a nice stretch on your core (holding for 10-20 seconds).  Once complete, switch sides.

You will get a nice stretch in your core, glutes and back with this one.

3. Squat

I’m all for getting a nice booty while also strengthening my back muscles.  Not only will this strengthen your lower back, but it will also improve your hamstrings and hip strength. First, place your legs shoulder width apart with your feet and knees slightly facing outward. Once you are in the squat position, slowly squat down, putting a majority of your body weight into your heels and pushing your butt back. You want to be sure you keep your core tight during this process as well. Slowly move back upward, pushing your hips forward and squeezing your glutes. If you feel comfortable with this position, do 10-20 reps (3 times).

So there you have it! Simple exercises and stretches that will really focus on relieving that back pain. Even just completing these a few times a week will work wonders on your pregnancy and can even prep you for an easier and shorter labor.

Now quit bouncin’ around and check out thebirthball.com so you can add a birthing ball to your home today!

If you’re a mom, you know that pregnancy brings challenges. Not the least of which is lower back pain. If you want relief but fear too much exercise might hurt your baby, a simple ball may be your answer. The ball distributes your weight evenly across muscles that don’t take much of the stress during pregnancy. Whether you’re getting ready to exercise or recovering from an injury, this exercise ball is designed to provide temporary relief from lower back pain. It’s also great for pregnant women, who can use it as a seat while working out.

Exercise balls are great for developing these strong, endurance-specific muscles in your core. The stability ball can be used for a variety of exercises. With the exercise ball you don’t have to sit up straight, you can use it while lying down or sitting on a couch. The best part of all is that they are great for improving core strength and helping relieve back pain.

Birthing Ball Making Back Pain Worse

The birthing ball making a woman’s back pain worse, not better, is not uncommon and should be cautioned in the instructions given to the customer. If you’d like to make your back pain worse, try sitting on a birthing ball. If the idea sounds silly and you’re curious about how a ball could make your back pain worse, then you need to know that the same position that supports babies is not necessarily great for adults.

Use a Yoga Ball & Soothe Lower Back Pain During Pregnancy 

Have you ever thought about using a yoga ball to soothe lower back pain? Chances are probably not. It’s inevitable, the majority of us will experience some lower back pain due to weight gain, muscle separation and postural changes. It’s part and parcel of pregnancy, right?

Even women in the best shape of their lives before pregnancy, begin to experience pain and stiff muscles around the pelvic and lower back area.

Fortunately, with the right balance of regular targeted exercise, you can counter the effects pregnancy has on your lower back, and this is where a yoga ball can help.

Pregnancy Stretches and Exercises with a Yoga Ball

Pregnancy stretches and exercises with a yoga ball are a great way to relieve stiff and aching back muscles.

How? Gentle rocking and bouncing on a yoga ball helps your abdominal and back muscles get much needed stimulation – which not only helps in maintaining the correct posture, but also improves blood flow to all the muscles around the pelvic region.

pregnancy stretches and exercises with a yoga ball

The backward stretch and pelvic tilt using a yoga ball, for instance, are just two exercises that can help gently stretch the lower back muscles and relieve tension, while also improving stability, flexibility and core strength.

The relaxed belly movement is another example of a pregnancy yoga ball workout, encouraging your pelvic floor to relax – which, in turn, eases off tension around the lower back muscles, improving overall posture as well.

And if exercise isn’t your thing. Simply using a yoga ball for sitting can help strengthen your lower back. Your pelvis will be much better supported than it would when sitting on a chair. You can maintain an upright position more comfortably, where your abdomen acts as a hammock for your baby and can encourage them to move into an anterior position for a more comfortable birth.

Unlock the benefits of the BABYGO birthing ball

Exercise on a Yoga Ball can help Induce labour

Does bouncing on a yoga ball help to induce labour? Absolutely!

Yoga ball exercises to induce labour have become really popular among women of all ages, because they help the baby turn and move easily into the birth canal. When your baby is in an optimal foetal position, your labour will likely begin.

Midwives have been using a yoga ball to induce labour for decades – as a way of speeding up dilation and helping mothers move the baby down more easily into the pelvis. And once labour begins, a yoga ball can also be used to manage pain and find a more comfortable birthing position.

bouncing on a yoga ball can help to induce labour

If you’ve ever wondered how yoga ball positions to induce labour work or how to sit on a yoga ball to induce labour, then here’s what you should do:

Simple bouncing

This is actually one of the most common and popular yoga ball positions to induce labour. Before you baby is born they must be able to turn and move into the proper foetal position. Gentle up and down bouncing motions on a yoga ball can help move your baby’s head down the birth canal.

Unlock the benefits of the BABYGO birthing ball

Rocking motion

This also happens to be among the most popular yoga ball exercises to induce labour. Rocking can help the baby move into the optimal foetal position. Find a comfortable position, sit on the yoga ball and gently rock your pelvis back and forth, putting your weight first on your tailbone and then your pelvis.

Rocking (hands and knees)

Rocking on your hands and knees while leaning over a yoga ball can help loosen those tense muscles around the pelvic region. It can also encourage faster dilation, according to many medical experts and family physicians.

While you don’t need a yoga ball to rock your hips in this position, you can certainly use it to stay on your hands and knees more comfortably and a lot longer too – without unnecessarily putting too much stress on your wrists, arms or knees.


Unsurprisingly, something as simple as sitting on a yoga ball during labour helps ease off labour pains because your baby is in line with gravity, as opposed to working against it. This is why many pregnant mum sit on a yoga ball during pregnancy at their workplace, instead of resting their backs against an office chair – it strengthens the core and lower back muscles, and builds better core stability and strength over time.

Wall Supported Squats

This is undeniably one of the best yoga ball exercises to induce labour. Wall squats aid in opening up the pelvic region, which creates more room for the baby to easily move through your pelvis.

This yoga ball position to induce labour is best done when your baby has already starting moving downward into your pelvis. Place your pregnancy yoga ball between your lower back and a wall. Carefully roll downward as far as possible, as long as you don’t feel any discomfort. Let your knees roll outwards as you bend them more. Slowly straighten your legs to return to the standing position.

Bouncing on a Yoga Ball is Good for your Baby Postpartum

Just because you’re done with pregnancy doesn’t mean you should stop using your yoga ball. Research has found many benefits to using a yoga ball post pregnancy too.

woman bouncing on yoga ball with baby postpartum

Using a ball is a healthy way to speed up healing and recovery, but maybe most importantly, it’s a great way to increase your overall energy levels, which are most definitely tested when looking after a newborn baby!

There are benefits for your baby too. Bouncing your baby on a yoga ball helps to comfort them and is a great way to induce deep sleep.

So go on give it a try, gently rock back and forth on your yoga ball and give you your baby a soothing bounce as you cuddle up.

Unlock the benefits of the BABYGO birthing ball

What Size Yoga Ball is Right For My Height in Pregnancy?

Good posture is key to unlocking the best benefits. Be sure you are choosing a yoga ball that can safely hold your pregnancy weight; the best balls for pregnancy are marked to hold 500kg.

The right size along with good quality materials both ensure that your hips and feet are completely stable at all times, your knees should be ideally about 4 inches lower than your hips in a seated position on the ball, this ensures that you and your baby are completely safe and secure when using the ball.

How can birthing balls make your back pain worse? When lying down, the back is fully supported by a typical mattress. When sitting, there is no support for the tailbone and coccyx. No wonder many women suffer from back pain during pregnancy! The birthing ball is designed to help the body function more smoothly during delivery. Made from 100 percent natural rubber, it is lightweight and elastic, providing optimum support of your abdomen while you lie in any position on the floor or bed.

The birthing ball is a versatile piece of equipment that can definitely be used for better or for worse. It’s a good idea to learn how to use it properly so that your experience is in the former category and not the latter.

Birthing Ball Making Back Pain Worse

Your back pain may be worse if you use a birthing ball. In fact, up to 80% of pregnant women who use one have reported experiencing more back pain afterwards. If you suffer from back pain, then please do not buy a birthing ball. I personally think that the risk of making matters worse far outweighs any possible benefits.

This birth ball is supposed to help during labor, but it is making my back pain worse. I have been using it for a month now and my back hurts more then, than using nothing at all. Birthing balls are designed to help women through labor and birth. They can also cause back pain, according to a study from Northwestern University. Researchers found that when women sat on a birthing ball, their pelvic floor muscles closed in response, causing lower back pain and tightening.

Can A Birthing Ball Help With Back Pain

Birthing balls are used to help women with back pain during childbirth, but this study found that it makes pain worse. More research is needed to understand the true effects of birthing balls on women’s pain experience. Back pain is the most common reason women give for not participating in activities that could help ease tension and improve strength. The birthing ball helps pregnant women strengthen their core muscles, which can help prevent back pain later on.

So, that big ball you use for yoga, the same one your co-worker sits on instead of a chair so she can improve her posture? It turns out that it may be able to help you have an easier labordelivery, and postpartum experience.

Exercise balls and birthing balls are essentially the same thing – they’re both made of anti burst material, so you can sit and bounce on them. When selecting a birthing ball, you should make sure your knees are 4 inches lower than your hips when sitting, so take your height into consideration when you’re purchasing a ball. When you’re pregnant, using a birthing ball for exercise can allow you more flexibility in terms of movement.

“I used it for the last several weeks of pregnancy,” said J. “Basically, it allows you to sit differently than a chair or sofa, so you can put pressure on different parts. If you sit in certain positions, it can help with the opening of the hips too, which is nice. It felt good.”


During labor, the birthing ball can be used to coax the baby into better position for birth, or keep in a good position if it’s already there. You can bounce on the ball between contractions and roll on it during contractions (if you do so in wide circles, it can actually help to open the pelvis and make pushing easier). If you’re so over being pregnant and you’d like to do what you can to get labor started, a birth ball could also help with that. Physical Therapist Micki Marie Morrison, who specializes in women’s health and pediatrics, suggests getting on the ball (literally) and rolling the pelvis so that the lower back and hip muscles are relaxed, and the baby can be nudged towards the exit.

A 2015 study published in the Journal of Obstetrics and Gynaecology Research  established that using a birthing ball during labor could reduce pain during labor. It could also potentially ease your stress and anxiety, since you have another thing to concentrate on – whatever you’re doing with the ball – and repetitive motion can prove soothing.

The peanut ball (referred to as such because it resembles a peanut), a variation on the birthing ball, can also be used in labor, and might be effective at reducing the length of it, as well as the possibility that you’ll needing a c-section. If you have an epidural, and are therefore limited in your movements, the peanut ball can be placed between your legs, and it’s kept in place via a pillow placed behind your hips, so that your legs are supported. This can create more room for the baby to descend in the pelvis, and limit the need for interventions, such as a c-section.

Needless to say, birthing balls don’t do it for everyone, at least not in terms of physical relief.  H’s doula suggested the ball, but she found it very uncomfortable, and so it was taken away. C tried one while in the hospital in labor with one of her sons. “It was a distracting, happy idea, and a nice change for a few minutes, but it didn’t really move things along.”

Although J, who used a ball during one of her pregnancies, loved the experience, she’s not sure if it actually helped to speed up labor, which lasted for 40 hours. During her second pregnancy, her labor was much quicker- 18 hours – and her water broke at the beginning of labor, rather that at the very end, like in her first pregnancy.  “I wanted to be at the hospital (not something I was interested in the first time until later) and we decided not to bring the ball with us,” J said “It might have been useful, but I managed anyway.” J actively recommends the birthing ball to pregnant people she knows.

If you find yourself super into the birthing ball, there are reasons to continue using it after giving birth. It’s a good alternative to hard seating if you’ve had stitches or bruising, or you’re sore. It can also help restrengthen your pelvic floor, which has probably been weakened post delivery. Balancing on the ball can help to tone your back and pelvis, and you can exercise your stomach muscles by sitting on the ball, squeezing your pelvic floor and lower stomach, and lifting one leg off the floor (slowly!). Your baby can also benefit from your birthing ball – it can help them learn to stand, balance, and even eventually walk.

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