How to Use a Birth Ball During Labor: Our Best Labor Positions by a Certified Doula

How2Mom

Labor asks a lot of your body and how you move through it matters. One of the simplest and most effective tools we recommend as doulas is a birth ball (also called a labor ball). It can support comfort, encourage movement, and help you feel more confident and in control during labor.

If you’ve been searching for benefits of a birth ball, how to use a birth ball in labor, or practical labor comfort tips, you’re in the right place. We use birth balls every day with our clients because they work, especially when paired with education, support, and listening to your body.

This blog (and YouTube video/Podcast) walks you through why the birth ball matters, how to use it, and when it can be most helpful.

39 | Why doulas love the birth ball: comfort, movement, and confidence in labor

You can also watch our podcast Episode talking about the birth ball linked!

What Is a Birth Ball?

A birth ball (or labor ball) is a large, supportive stability ball used during pregnancy, labor, and postpartum recovery. While it looks simple, it’s one of the most versatile doula birth tools we use to support comfort, movement, and progress in labor. Studies have shown, like this 2015 study, that they can be very beneficial during labor.

At How2Mom, we often call the birth ball a birthing person’s best friend. It supports active birth movement, helps your pelvis stay mobile, and gives you options when labor feels intense or overwhelming. Plus if you have littles, they will have fun playing with it when it’s not in use.

4 Reasons why a Birth Ball is so Important During Labor

Encourages Optimal Fetal Positioning

The baby’s position is obviously key during labor. Sitting, swaying, or gently bouncing on a birth ball helps your pelvis stay open and flexible, allowing your baby to move into the best position for birth.

When you sit upright on the ball, your hips naturally tilt forward, giving your baby more space to rotate and descend (YAY) a simple adjustment that may shorten labor and make contractions more effective.

Relieves Lower Back and Hip Pressure

As contractions intensify, a lot of individuals may experience lower back pain due to the baby’s position. Using a birth ball to rock, sway, or lean over can relieve pressure. Leaning forward on the ball (with your support partner or doula applying gentle counterpressure) helps your muscles relax and can reduce the intensity of back labor.

Doula Tip: During early or active labor, place the ball on the bed and lean forward onto it. This position supports rest while maintaining gravity’s help!

Promotes Relaxation & Rhythm

Rhythmic movement is a powerful coping mechanism during labor. Gentle bouncing or swaying on a birth ball promotes relaxation through rhythm – helping you stay grounded and connected to your breath. This motion activates your parasympathetic nervous system (the “rest and digest” mode), which counteracts fear and tension – two major causes of increased pain perception.

Supports Partner Involvement

The birth ball is also a great way to involve your support partner or doula if they don’t know how else to be involved. They can:

Offer counterpressure on your lower back as you lean forward
Help you adjust positions safely
Provide emotional reassurance as you move and breathe

Ease labor pains with our comfort measures class!

Are you looking for natural ways to manage labor discomfort? Then explore our Comfort Measures class for:

Hands-on learning: Practice various comfort measures in a supportive environment.
Expert guidance: Learn from experienced professionals dedicated to your well-being.

Take control of your birth experience and discover effective comfort techniques. Sign up for our comfort measures for labor class today!

Recommended Birth Ball Positions by Labor Stage

Early Labor Birth Ball Positions

Sit upright on the ball and gently bounce, sway, or rock side to side. This keeps your body relaxed while conserving energy as labor builds.

Active Labor Birth Ball Positions

Lean forward over the ball while kneeling or standing. This position supports movement, invites counterpressure, and gives contractions somewhere to go.

Transition Birth Ball Positions

Drape your upper body over the ball when sensations feel intense and standing feels like too much. The ball offers full-body support while keeping you grounded and connected to your breath.

Pushing Stage Birth Ball Positions

Some birthing people like sitting on the ball between contractions to rest and soften the pelvic floor before pushing again.

Birth Ball Sizing Tips

Your knees should sit slightly lower than your hips when seated. Most people are comfortable on a 65 cm ball. If you’re under 5’4”, a 55 cm ball may feel more supportive.

Birth Ball Positions Step by Step

These are the positions we use most often with clients, if you want to see our full walk through, watch the YouTube Video linked below!

We are starting first with supportive and grounding positions to use in active labor – use what feels best to you.

All fours draped over the ball

This supportive position takes pressure off the lower back while encouraging pelvic opening and steady movement.

Side lunge draped over the ball

This position creates space through one side of the pelvis at a time and can help with uneven sensations.

Standing with the ball propped on a bed, chair, or table

This position keeps you upright and supported without needing to hold your own weight.

Child’s pose with the ball

This position keeps you upright and supported without needing to hold your own weight.

The next set of positions are great for gentle and supportive movement and most can be done seated on the ball or while leaning into it. Overall, they encourage mobility without requiring effort or focus.

Cat–cow

This position supports spinal movement and release through the back.

Rocking side to side

This position encourages pelvic responsiveness and rhythmic coping.

Hip Circles on the Birth Ball

This position helps keep the pelvis loose and adaptable as labor progresses.

Figure-8s

This position supports fluid movement and balance through the hips.

Letter “U” movements

This position encourages opening through the lower pelvis without strain.

The final set of positions are great for active release. Remember, all positions aren’t rules. They are options. Rotate them based on what feels supportive in the moment—and let your body lead.

Draping your upper body over the ball

This position allows the shoulders, neck, and spine to soften while staying supported.

Deep supported squats with the ball

This position encourages pelvic opening while providing balance and security.

Birth Ball Positions Step by Step

Your birth ball’s usefulness doesn’t stop once your baby arrives! It’s a fantastic postpartum and baby-care tool: Use it to soothe your newborn (gently bouncing while holding baby mimics the womb’s movement).

Sit on it for pelvic floor recovery – it’s gentler on sore perineal muscles than hard chairs or use it for core strengthening and posture support while feeding or pumping.

Doula Insight: Empowerment Through Movement

At How2Mom, we encourage every client to explore movement during labor. The birth ball gives you freedom to listen to your body, to sway, to lean, and to respond to what each contraction brings. It reminds you that you are an active participant in your birth, not a passive patient.

Want more movement ideas for pregnancy and postpartum? Check out our Blog on the Expecting and Empowered App.

A Simple Tool, A Powerful Ally

The birth ball is more than a piece of equipment, it’s something that can help you feel empowered during birth and it’s well worth it! Whether you’re planning a hospital birth, home birth, or birth center experience, this versatile tool can help you stay grounded, focused, and comfortable.

If you’re curious about how to incorporate the birth ball into your labor plan, your How2Mom doula can guide you through safe and effective positions tailored to your body and birth preferences.

Looking for Support?

Our doulas and educators at How2Mom offer:

Child birth preparation classes
Birth & Postpartum Doula support
A short Comfort Measures course to help you go deeper in birth prep

Book a free consultation or explore our https://www.how2mom.com/h2m-services/birth-doula-services/ to feel empowered for the journey ahead.

Explore more from the How2Mom Blog