What’s the Best Birthing Ball Size for Me?

a pergnant woman in a pink stirpped bra sitting on a birthing ball

Choosing the right birthing ball size is crucial for a comfortable and effective birthing experience. When it comes to relieving pregnancy discomfort and keeping the pelvis open during labor and contractions, the size of the birthing ball matters.

Consider your height when determining the best birthing ball size for you. To find the optimal fit, sit squarely on the ball with your feet flat on the floor. Your hips should be at the same level or slightly higher than your knees, around 5-8 centimeters higher. This position helps alleviate back pain and discomfort.

Best Birthing Ball Size
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For individuals 5’8″ or shorter, the recommended birthing ball size is 65 cm. If you’re 5’9″ or taller, opt for a 75 cm ball for the best support and comfort. Choosing the correct size ensures a safe and enjoyable birthing experience.

Key Takeaways:

  • Choosing the right birthing ball size is crucial for a comfortable birth.
  • Sit squarely on the ball with your feet flat on the floor to determine the best fit.
  • For individuals 5’8″ or shorter, a 65 cm birthing ball is recommended.
  • If you’re 5’9″ or taller, opt for a 75 cm ball for optimal support.
  • The right size helps relieve back pain and discomfort during pregnancy.

Factors to Consider When Choosing a Birthing Ball

When it comes to selecting a birthing ball, there are a few important factors to consider. The first and foremost is the durability of the ball. Regular exercise balls are often thinner and less durable than birthing balls specifically designed for pregnancy. Look for a ball made from a thick and eco-friendly material that is also 100% recyclable. This will not only ensure its longevity but also guarantee your safety during use.

Inflation issues can also be a concern when choosing a birthing ball. Opt for a ball that is designed to deflate gradually if punctured. This feature will give you peace of mind, knowing that even if the ball gets a small hole, it won’t suddenly burst and cause any harm. It’s recommended not to patch a hole or attempt to repair a damaged ball, as safety should always be the top priority. Instead, invest in a new one for your own well-being.

Additionally, it’s essential to take precautions to prevent any damage to your birthing ball. Keep it away from sharp objects or surfaces that could potentially puncture it. If you’re using the ball towards the end of your pregnancy when water bursts are a possibility, consider placing a towel or absorbent pad on the ball to protect it. Taking these steps will ensure that your birthing ball remains in good condition throughout your pregnancy.

Factors to ConsiderImportant Points
Durable MaterialChoose a thick and eco-friendly material for longevity and safety.
Inflation IssuesSelect a ball that deflates gradually if punctured.
Patch Hole and Damaged BallDo not attempt to repair a damaged ball; buy a new one instead.

Tips for Safe and Effective Use of a Birthing Ball

When it comes to using a birthing ball during pregnancy, safety and effectiveness go hand in hand. Here are a few tips to ensure you have a comfortable and beneficial experience:

1. Start with Sitting:

Before diving into exercises and stretches, simply sit on the birthing ball and get comfortable. This can provide much-needed relief from back pain and help strengthen your lower back. Take your time to adjust and find a position that feels good for you.

2. Incorporate Exercises and Stretches:

Birthing balls are not just for sitting! They can be a great tool for gentle exercises and stretches. Engaging in regular movements like pelvic tilts, gentle bouncing, and hip circles can help maintain flexibility and prepare your body for labor. Remember to consult with your healthcare provider or a prenatal exercise specialist for guidance on suitable exercises for your specific needs.

3. Consider Balance and Center of Gravity:

During pregnancy, your body goes through significant changes, including shifts in your balance and center of gravity. It’s important to be mindful of these changes when using a birthing ball. Have someone nearby to assist you if needed, especially if you feel unsteady or unsure. Safety should always be a top priority.

4. Store with Care:

Proper storage is key to maintaining the longevity of your birthing ball. Avoid exposing it to hot temperatures, as this can cause expansion and deterioration of the material. Store it in a cool and dry place when not in use, and make sure to keep it away from sharp objects that could potentially damage it.


Remember, using a birthing ball can provide back pain relief and help you stay active during pregnancy. By following these tips and using the ball correctly, you can enhance your comfort, balance, and flexibility throughout this special journey.

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Hi, I'm Sushil Singh, a devoted dad and guiding voice in the transformative journey of parenting, based in Mumbai. Drawing from a decade of firsthand experience and extensive research, I offer authentic insights into prepartum, pregnancy, and postpartum stages at Pregnancy Boss. From joyous milestones to challenging uncertainties, my mission is to provide reliable support and practical advice, helping you navigate this profound journey with confidence. Let's embrace the beauty and complexities of parenthood together. Connect for guidance or shared stories. Cheers to our shared path! 🥂 Social Medial Profiles: Quora Pinterest Twitter Facebook

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