How to size your birth ball correctly.
What’s a Birth Ball?
A birth ball is a sturdy, anti-burst exercise ball used during pregnancy, labour and postpartum. It is never too early to get a birth ball in pregnancy. Using it often is a great habit to get into.
They can be bought from most sporting good shops or pre-loved. Many people give them away on Freecycle Groups.
Benefits Include:
✔ Eases back and pelvic pain
✔ Helps baby get into optimal position
✔ Promotes good posture
✔ Great for gentle exercise and stretching
✔Helps support our body during labour
✔Helps to keep us Upright, Forward & Open during labour
✔Can be used to comfort baby postpartum and is a great OT tool for young children
How to Choose the Right Size
Choose your ball size based on your height for comfort and proper hip alignment.
| Your Height | Ball Size |
| Under 5’0″ (152 cm) | 55 cm |
| 5’0″–5’7″ (152–170 cm) | 65 cm |
| Over 5’8″ (173 cm) | 75 cm |
Tip: When sitting, your knees should be below or level with your hips, and your feet flat on the floor
This birth ball is Too Small.
Knees are not inline with hips but above the hips.
This birth ball is Too Big.
Knees are below the hips so are not in line with hips.
This birth ball is Just Right. Knees are inline with hips.
How to Sit on It Safely
Proper Sitting Position
- Sit in the center of the ball, feet flat on the floor.
- Tilt your pelvis slightly forward (no slouching!).
- Keep your back straight and shoulders relaxed.
- Engage your core gently.
- Bounce or rock gently if comfortable.
Safety Tip:
Use the ball on a non-slip surface, and consider placing it near a sturdy surface like a couch or wall for balance
Quick Tips & Reminders
- Always use an anti-burst ball.
- Inflate the ball so it feels firm but slightly squishy.
- Wear grippy socks or go barefoot.
- Listen to your body—stop if anything feels off
Sitting and rocking on your birth ball for the duration of a TV show (20-30 mins) is a great way to get used to using it. Sitting like this allows your pelvis to open therefore creating space for your baby to move and get into a good position for birth.
Find out more positioning during labour at my RSB classes starting in May.
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