Using a birth ball is a fantastic tool during pregnancy and postpartum, whether you’re looking to ease discomfort, encourage baby’s optimal positioning, or strengthen your core. But when it comes to choosing and maintaining your birth ball, size matters! If your birth ball is too small or deflated, it can affect your comfort and the benefits you're hoping to gain. Let’s break down why:

1. Why Size Matters

A properly sized birth ball allows your hips to stay slightly higher than your knees when you’re sitting on it. This position helps reduce lower back strain, improves posture, and encourages your baby to be in an optimal position for birth. When your birth ball is too small or underinflated:

• Your knees may be higher than your hips, which can put extra pressure on your lower back.
• It can feel wobbly or unstable, increasing the risk of losing your balance.
• The benefits for pelvic alignment and baby’s position may be minimized.

2. How to Check If Your Birth Ball Is the Right Size

Here’s a quick guide to choosing the correct size based on your height:

• 55 cm ball – Best for those 5’4” and under.
• 65 cm ball – Great for heights between 5’4” and 5’10”.
• 75 cm ball – Recommended for those 5’10” and taller.

When you sit on the ball:

• Your feet should be flat on the floor.
• Your hips should be just above your knees, not level or below them.

3. Why a Deflated Ball Isn’t Ideal

A deflated ball may feel softer, but it compromises stability and reduces its effectiveness. You won’t get the full range of movement for exercises like pelvic tilts, hip circles, or gentle bounces that help strengthen your core and support your pelvic floor.

Plus, an underinflated ball can increase the risk of tipping over since the surface area is less firm and more unpredictable.

4. How to Keep Your Birth Ball in Shape

• Check the firmness regularly: Inflate it until it feels firm but still has a slight give when you press into it.
• Use a high-quality pump to maintain the correct inflation level.
• Store it properly: Keep it away from sharp objects and extreme temperatures.

5. Don’t Forget: It’s Not Just for Pregnancy!

Your birth ball can continue to be a useful tool postpartum! Use it for postpartum recovery exercises, core strengthening, and even soothing your baby with gentle bouncing. Keeping it properly inflated ensures it remains safe and supportive for these activities too.

Final Thoughts

If your birth ball is too small or deflated, it’s time to upgrade or reinflate! A well-sized, firm birth ball is a game-changer during pregnancy and beyond, helping you move with more comfort and ease.

Have questions about how to use a birth ball for pregnancy or postpartum? Join me for my Prep4Birth™ Birth Ball Clinic, where we dive into the best exercises and techniques to support your body throughout pregnancy and prepare for birth—whether you’re planning a vaginal, cesarean, or VBAC delivery!