Benefits of Using a Yoga Ball During Pregnancy and Labor

Use a birthing ball for pregnancy exercises and to ease labor pain

woman laying on birthing ball for exercise

When you’re pregnant, it may feel like aches and pains are taking over your body. It’s normal and expected.


Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

A growing belly means it’s harder to move and sit comfortably. And as the fetus grows, it takes up more space. Your body adjusts, and pressure and stiffness set in.

Enter the birthing ball. A birthing ball can ease pregnancy discomforts and serve as a prop for pregnancy-safe exercises. And, as its name suggests, the big rubber balls are also helpful for every stage of labor.

“Birthing balls are so great for supporting your body during labor and helping you cope with the pain and pressure,” says nurse midwife Kelly Wilson, CNM. “They can really make a difference for an easier delivery.”

What is a birthing ball?

A birthing ball — also called a yoga, exercise or pregnancy ball — is a large, inflatable ball. They’re made of soft rubber and come in a few different sizes. The idea is yours should be the right size for you to sit on comfortably — with the bottoms of both your feet touching the floor and your knees bent at a 90-degree angle.

They’re common props in the gym, where people often use them for an added challenge in core exercises or pushups.

Then, there’s a type of birthing ball you won’t see at the gym. It’s more specifically used in pregnancy and labor. It’s called a peanut ball. It looks just like it sounds: Oval-shaped with larger bulbs on either end and a skinnier middle.

Benefits of a birthing ball

Birthing balls are useful tools throughout your pregnancy and even during labor. They can ease pain and pressure in your back, pelvic area and tailbone.

“During pregnancy, sitting on a birthing ball improves your posture and relieves pressure, which can help with aches and pains,” says Wilson. “Tilting your hips back and forth and side to side while you sit on the ball also keeps your hips and back mobile.” More mobility can mean less discomfort.


One study showed that birthing ball exercises during mid to late pregnancy reduced pain and fatigue in the waist. They also reduced the rate of episiotomy, a rare procedure where your provider makes a small incision at the bottom of your vaginal opening to help your baby come through more easily.

“During labor, a birthing ball provides support in various positions, as well as a lot of comfort,” says Wilson. Bouncing lightly and rocking your hips while sitting on the ball helps reduce and distract from pain.

In a study of people who had an epidural for pain relief during labor, using a peanut ball significantly decreased the length of labor. It also reduced the chances of needing a cesarean section (c-section).

How to use a birthing ball

When you’re in labor, your birthing ball can help ease discomfort as you prepare for delivery. You can try:

  • Sitting on the ball: Bounce or rock your hips to relieve pain. You can also lean forward and rest your arms on a chair or bed.
  • Lying over the ball: Kneel with the ball between your spread knees and drape your arms over the ball. Rest your head on the ball and let your belly hang.

A peanut ball can be especially helpful if you have to lie down during labor. Wilson suggests these positions with a peanut ball:

  • Lying on your side: Put the peanut ball between your legs for support.
  • Asymmetrical side-lying: Lie on your side and tilt your body forward as far as your belly will allow. Then, hitch your top leg up by your side in a bent position over the peanut ball. “These asymmetrical hip positions help the baby get through the pelvis,” Wilson explains.

When to start using a birthing ball

You can use a birthing ball at any point in pregnancy or labor as long as you can do it comfortably.

And there’s no need to wait to try it out.

“Practice with it and see what makes you comfortable before you’re in active labor,” Wilson advises.

Particularly, if using pain medication isn’t part of your birth plan, you’ll probably be glad to have a birthing ball during labor.

“It’s a huge help when you’re coping with pain,” Wilson reassures.

Check with your hospital or birthing center if you plan to give birth at a medical facility. Make sure they have the type of ball you want to use, or plan to bring your own.

Using a birthing ball for exercise during pregnancy

“We encourage you to stay active throughout pregnancy, as much as you can,” notes Wilson. “When it comes to using a birthing ball for exercise, you can do whatever exercises feel comfortable and don’t cause strain.”


Sitting on a birthing ball during pregnancy engages your core muscles.

“Instead of sitting on the couch when you’re watching TV, try sitting on your ball,” suggests Wilson. And while you’re sitting, you can bounce gently, do small pelvic tilts and circle your hips around to keep your lower back loose.

Try these stretches with a ball:

  • Back and shoulder stretch: Get on your hands and knees with the birthing ball in front of you. Stretch your arms over the top of the ball and shift forward on your knees. You should feel a stretch through your shoulders and upper back.
  • Side stretch: Sit on the birthing ball and stretch one arm overhead. Bend your upper half gently to one side. Switch sides. During this stretch, your core muscles engage to keep you balanced, giving them a little workout.

“You can use a birthing ball for exercise in any way that a non-pregnant person would, as long as it’s not causing discomfort,” Wilson states. “Listen to your body. And if you have any doubts or questions about what’s safe, be sure to talk to your care team.”


Learn more about our editorial process.

Health Library
Labor Pain Relief

Related Articles

Hand holding cellphone with walking app, with feet walking and footprints
May 17, 2024/Exercise & Fitness
Should You Aim To Walk 10,000 Steps a Day?

Walking is a great goal, but how many steps are best for you depends on factors like your fitness level and age

Person walking on walking pad at home office desk
May 16, 2024/Exercise & Fitness
What’s a Walking Pad — And Do They Really Work?

A walking pad is a simplified treadmill that can fit under your desk and help you get more movement in your day

Female sitting on couch looking at a pregnancy test stick, holding cell phone
This May Surprise You — But You Can Get Pregnant on Your Period

While it’s probably not your most fertile time, it is possible to get pregnant if you have unprotected sex during your period

Support people helping pregnant person giving birth
Baby Go-Time: Advice for Dads and Other Support People

Plan ahead, pack that bag, be attentive and be an advocate

Male and pregnant female looking out window pensively
Couvade Syndrome: When Partners Develop Pregnancy Symptoms

Sympathetic pregnancy is real and can cause nausea, vomiting, weight gain, fatigue and other symptoms

Person stretching on floor mats in their home gym area
May 8, 2024/Exercise & Fitness
Strength Finder: How To Create a Home Gym You’ll Use

First, reflect on your specific workout goals, and then pick and choose your fitness equipment

Pregnant woman with partner and caregiver in three possible birthing postions
Explore Your Options: Labor and Birthing Positions To Consider

Sitting, squatting and side-lying may provide a more comfortable labor and delivery

Person walking on home treadmill
May 1, 2024/Exercise & Fitness
The Benefits of Adding a ‘Deload Week’ to Your Workout Plan

Easing up on your routine can help your body recover and get stronger

Trending Topics

Person in yellow tshirt and blue jeans relaxing on green couch in living room reading texts on their phone.
Here’s How Many Calories You Naturally Burn in a Day

Your metabolism may torch 1,300 to 2,000 calories daily with no activity

woman snacking on raisins and nuts
52 Foods High In Iron

Pump up your iron intake with foods like tuna, tofu and turkey