A birthing ball, also known as a stability ball or exercise ball, is a versatile tool often used by pregnant women to prepare for labor and manage discomfort during pregnancy. By 37 weeks, your body is approaching the final stages of pregnancy, and the use of a birthing ball can help ease the transition into labor. Whether you’re using it for comfort, strengthening exercises, or to help the baby get into the optimal position for birth, the birthing ball can be a beneficial addition to your prenatal routine.
In this article, we will explore how to use a birthing ball at 37 weeks, the benefits it provides, exercises you can try, and tips for safe usage.
What Is a Birthing Ball?
A birthing ball is a large, inflatable ball typically made of durable, anti-burst material. It is similar to an exercise ball but is designed with pregnant women in mind. The ball is available in different sizes to accommodate varying heights, and it provides a gentle way to exercise, stretch, and relieve tension in the body during pregnancy.
By 37 weeks, your body is getting ready for labor, and a birthing ball can support this process by promoting relaxation, encouraging the baby’s descent into the pelvis, and relieving common discomforts associated with late pregnancy.
Choosing the Right Size Birthing Ball
Before using a birthing ball, it’s essential to select the right size for your height. The general guideline for selecting the appropriate ball size is:
55 cm ball for women shorter than 5’4″.
65 cm ball for women between 5’4″ and 5’10”.
75 cm ball for women taller than 5’10”.
When sitting on the ball, your knees should be at a 90-degree angle, and your feet should be flat on the floor. This ensures proper alignment of your hips and pelvis, which is important for safety and effectiveness.
Benefits of Using a Birthing Ball at 37 Weeks
At 37 weeks, your baby is considered full-term, and labor can start at any time. Using a birthing ball has multiple benefits for both your comfort and preparation for delivery. Some key advantages include:
1. Encourages Optimal Fetal Positioning
By sitting upright on the birthing ball or gently rocking, you encourage the baby to move into the optimal position for birth (head-down, with the back facing your belly). The gentle movements can help align the baby’s head with the cervix, promoting descent into the pelvis.
2. Relieves Pelvic Pressure and Lower Back Pain
As your pregnancy progresses, you may experience increased pressure in the pelvic region and discomfort in the lower back. Using a birthing ball to sit on or perform gentle exercises can relieve tension in the pelvis, hips, and lower back, reducing discomfort.
3. Promotes Better Posture
Sitting on a birthing ball encourages proper posture by aligning your spine and pelvis. This posture reduces strain on your back and promotes better circulation, which is especially important as your baby grows and puts additional pressure on your body.
4. Prepares Your Pelvic Floor Muscles
Gentle exercises on the birthing ball can help tone and strengthen your pelvic floor muscles, which play a crucial role during labor and delivery. A strong pelvic floor can make pushing during labor more effective and can aid in postpartum recovery.
5. Helps You Relax and Manage Stress
The gentle swaying or bouncing motions on the ball can help you relax, reduce stress, and focus on breathing. Relaxation is an essential part of preparing for labor, and using a birthing ball can help you practice deep breathing and mindfulness, both of which will be valuable during contractions.
6. May Help Induce Labor
While a birthing ball cannot induce labor on its own, it can encourage your baby to move into a more favorable position and promote cervical dilation through gentle movements. The ball helps open the pelvis and create more space, which can help facilitate labor.
How to Safely Use a Birthing Ball at 37 Weeks
Safety is a top priority when using a birthing ball, especially in the later stages of pregnancy. Here are some tips to ensure you use the ball safely and effectively:
1. Ensure Proper Inflation
Before using the ball, make sure it is inflated correctly. The ball should be firm enough to support your weight but still have a little give. A properly inflated ball helps maintain balance and stability.
2. Sit With Your Feet Flat
Always sit on the birthing ball with your feet flat on the floor and your knees at a 90-degree angle. This helps maintain stability and prevents slipping. If needed, place a yoga mat or non-slip rug underneath the ball for added grip.
3. Use a Supportive Surface
If you are new to using a birthing ball or feel unsteady, sit near a sturdy surface, such as a wall, bed, or chair, that you can use for support. This can help you maintain balance, especially when transitioning on and off the ball.
4. Avoid Overexertion
Gentle movements are key when using a birthing ball. Avoid any fast or strenuous movements that could cause you to lose balance. If you feel dizzy or uncomfortable at any point, stop and take a break.
Exercises You Can Do With a Birthing Ball at 37 Weeks
Here are some simple exercises you can try on a birthing ball at 37 weeks to promote relaxation, relieve discomfort, and help prepare for labor:
1. Pelvic Tilts
Pelvic tilts can help relieve lower back pain and encourage the baby to move into the optimal position for birth.
Sit on the birthing ball with your feet flat on the floor.
Gently tilt your pelvis forward and backward while keeping your upper body still.
Repeat this motion for 5-10 minutes.
2. Hip Circles
Hip circles are great for loosening up the hips and pelvis, helping to relieve tension and encourage the baby’s descent.
Sit on the birthing ball with your feet hip-width apart.
Slowly rotate your hips in a circular motion, first clockwise and then counterclockwise.
Continue for 5-10 minutes, breathing deeply as you move.
3. Bouncing
Light bouncing on the birthing ball can help soothe pelvic discomfort and prepare your body for labor.
Sit upright on the ball with your feet flat on the floor.
Gently bounce up and down, making sure to keep your movements small and controlled.
You can bounce for as long as it feels comfortable, but avoid any vigorous movements.
4. Rocking
Rocking on the birthing ball can help relax your muscles and create a calming rhythm.
Sit on the ball with your feet flat on the floor.
Slowly rock your hips forward and backward or side to side.
This movement can help alleviate pelvic pressure and encourage relaxation.
5. Leaning Forward
Leaning forward on the birthing ball can help shift the baby’s weight and relieve pressure on your back.
Kneel on the floor with your chest leaning forward onto the birthing ball.
Rest your arms and head on the ball, and gently rock side to side.
This position helps create more space in your pelvis and can encourage the baby to move into a head-down position.
6. Squats Using the Ball for Support
Squats are an excellent way to strengthen your legs and pelvic floor muscles, but using the birthing ball for support can make them more manageable at 37 weeks.
Place the birthing ball between your lower back and a wall.
Slowly squat down, using the ball to support your movement.
Hold the squat for a few seconds, then slowly stand back up.
Repeat for 8-10 repetitions.
How Often Should You Use a Birthing Ball?
You can use a birthing ball as often as you feel comfortable. Many women find relief by using it daily for short periods, especially in the weeks leading up to labor. Start by sitting on the ball for 10-15 minutes a few times a day, then gradually increase the time as your body adjusts to the movements.
As you near your due date, you may want to use the ball more frequently to help encourage labor. Be sure to listen to your body and avoid overexertion. If at any point you feel pain or discomfort, stop using the ball and consult with your healthcare provider.
When to Consult Your Doctor
While using a birthing ball is generally considered safe, it’s always a good idea to check with your doctor or midwife before adding it to your routine. If you experience any of the following, you should consult your healthcare provider before using a birthing ball:
High blood pressure or other complications that may require rest.
Severe pelvic pain or instability.
A history of preterm labor or early dilation.
Your healthcare provider can give you personalized advice based on your pregnancy and overall health.
See Also: When to Start Using a Birthing Ball: A Mom’s Guide
Conclusion
Using a birthing ball at 37 weeks can provide a range of benefits, from relieving pelvic pressure and back pain to promoting relaxation and preparing your body for labor. The gentle exercises and movements associated with the ball can help your baby move into the optimal position for birth and support your body’s natural preparation for labor. With the right safety measures and exercises, a birthing ball can be a valuable tool in your prenatal routine.
Always remember to listen to your body, take things slowly, and consult with your healthcare provider to ensure that using a birthing ball is appropriate for you and your pregnancy. As you approach labor, the birthing ball can offer both physical relief and emotional support, helping you feel more prepared and comfortable for the arrival of your baby.
