Most midwives recommend introducing a birthing ball from the second trimester (around 14 weeks), with daily use increasing from 32 weeks onwards as your body prepares for labour.
The right time to start depends on your stage of pregnancy, your comfort levels, and whether you have any medical conditions that require additional advice from your midwife.
They're affordable, easy to use, and can help with everything from back pain and posture to preparing your body for labour.
But when should you actually start using one? Can you use a birthing ball in the first trimester? Is bouncing safe at 30 weeks? And does using one really help bring on labour?
This week-by-week guide explains exactly when, why and how to use a birthing ball throughout pregnancy.
Contents:
- Can you use a birthing ball in the first trimester (weeks 1-13)?
- Second trimester (weeks 14-27): The ideal time to start daily use
- Third trimester (weeks 28-36): Building labour preparation
- Final weeks (37+): Encouraging optimal foetal position
- Using a birthing ball during labour itself
- When should you NOT use a birthing ball?
- How to choose the right size birthing ball
- Frequently Asked Questions
Can you use a birthing ball in the first trimester (weeks 1-13)?
Yes, you can use a birthing ball during the first trimester, but most midwives recommend keeping exercises gentle during these early weeks.
The first trimester is often dominated by fatigue, nausea and hormonal changes. You may not feel like doing much exercise at all, and that's completely normal.
A pregnancy ball can still be useful during this stage because it provides:
- Better posture when sitting
- Gentle movement for stiff hips and lower back
- A more comfortable alternative to a desk chair
- Improved core engagement without strenuous exercise
What you should avoid is vigorous bouncing or long exercise sessions. At this stage, the goal isn't labour preparation. It's simply helping your body stay comfortable.
When should you avoid using a birthing ball in early pregnancy?
Speak to your midwife before using a birth ball if you have:
- A history of recurrent miscarriage
- Placenta praevia
- Cervical concerns
- Significant bleeding
- A high-risk pregnancy
If you're unsure, always check with your healthcare team first.
Second trimester (weeks 14-27): The ideal time to start daily use
Birthing balls have become a pregnancy essential for many mums-to-be, and for most women, the second trimester is the best time to start using one regularly.
Many pregnancy symptoms being to settle during this stage. Energy levels improve and your growing bump starts changing your posture and centre of gravity.
This is where a maternity ball can make a noticeable difference.
How long should you use a birthing ball at this stage?
| Week | Recommended Daily Use |
|---|---|
| 14-20 weeks | 10 minutes, 1-2 times per day |
| 20-27 weeks | 10-15 minutes, 2-3 times per day |
Consistency matters more than duration. A few short sessions throughout the day are often more beneficial than one long session.
Three simple birthing ball exercises for the second trimester
1. Gentle pelvic circles
- Sit upright on the ball.
- Keep both feet flat on the floor.
- Slowly circle your hips clockwise.
- Repeat for 30 seconds.
- Change direction.
This helps improve pelvic mobility and can ease lower back tension.
2. Side-to-side hip sways
- Sit comfortably on the ball.
- Move your hips gently from side to side.
- Keep your shoulders relaxed.
- Continue for 1-2 minutes.
This movement encourages flexibility in the pelvis and hips.
3. Supported pelvic tilts
- Sit tall on the ball.
- Gently tilt your pelvis forwards and backwards.
- Keep movements slow and controlled.
This can help improve posture and reduce pressure in the lower back.
Why do many mums buy a birthing ball during the second trimester?
This is often when pregnancy aches and pains begin.
As your bump grows, you may notice:
- Lower back pain
- Pelvic discomfort
- Tight hips
- Poor posture
- Difficulty sitting comfortably for long periods
Using a birthing ball regularly can help relieve some of these common discomforts while also preparing your body for the months ahead.
Third trimester (weeks 28-36): Building labour preparation
By the third trimester, a birth ball becomes much more than a comfortable seat.
This is when many women start using it specifically to prepare for labour.
Your baby is growing rapidly. Your posture changes further. Pressure on the pelvis increases.
Regular pregnancy ball exercises can help encourage flexibility and mobility in the areas most involved in labour and birth.
How long should you use a birthing ball at 28-36 weeks?
Many midwives recommend:
- 20-30 minutes daily
- Split into multiple sessions if preferred
- Gentle movement throughout the day
There's no need to spend hours on the ball. Short, regular sessions are usually enough.
The five best birthing ball positions in the third trimester
| Position | Benefits |
|---|---|
| Sitting upright | Improves posture |
| Hip circles | Encourages pelvic mobility |
| Figure-of-eight movements | Helps loosen the pelvis |
| Gentle bouncing | Can relieve pressure and discomfort |
| Leaning forwards onto the ball | May reduce back pain |
Why posture matters more now than ever
As your bump grows, it's common to lean backwards to compensate for the extra weight.
Unfortunately, this can increase lower back strain.
Sitting on a ball naturally encourages:
- A neutral spine
- Better pelvic positioning
- Active sitting
- Reduced pressure on the lower back
Many women find replacing their desk chair with a ball for short periods helps them stay more comfortable throughout the day.
Final weeks (37+): Encouraging optimal foetal position
From 37 weeks onwards, many mums start wondering whether a birthing ball can help get labour started.
The answer is a little more complicated than a simple yes or no.
It won't force your body into labour if it's not ready. However, it may help create favourable conditions for labour by encouraging movement and optimal positioning.
How can a birthing ball help baby get into position?
One of the main goals during late pregnancy is encouraging baby into an anterior position.
This means:
- Baby's back faces your bump
- Baby's head is down
- Baby is ideally positioned for birth
Spending time sitting upright and leaning forwards on a maternity ball may encourage this positioning because gravity works in your favour.
Can bouncing on a birthing ball induce labour?
Gentle bouncing doesn't directly induce labour.
However, movement may:
- Encourage baby to engage in the pelvis
- Increase comfort during late pregnancy
- Help you stay active
- Promote pelvic mobility
Think of it as supporting your body's natural preparation rather than triggering labour itself.
Signs your body may already be preparing for labour
You may notice:
- Increased pelvic pressure
- Baby dropping lower
- More frequent Braxton Hicks contractions
- Changes in discharge
- Increased backache
At this stage, many women find the ball becomes one of the most comfortable places to sit.
Using a birthing ball during labour itself
Many hospitals and birth centres provide birthing balls, but it's always worth checking in advance.
Some mums prefer bringing their own.
During labour, they can help with:
- Staying upright
- Encouraging movement
- Managing contractions
- Relieving pressure in the lower back
- Supporting comfortable labour positions
Popular labour positions include:
- Sitting and gently rocking
- Leaning forwards onto the ball
- Kneeling while hugging the ball
- Swaying during contractions
Remaining upright during labour can help gravity assist your baby's descent through the birth canal.
Top Tip:
You can also try using a peanut ball for labour.
When should you NOT use a birthing ball?
Birthing balls are generally very safe when used correctly, but there are situations where you should seek advice first.
Speak to your midwife before using a ball if you have:
- Placenta praevia
- Severe pelvic girdle pain
- High blood pressure concerns
- Significant bleeding
- A high-risk pregnancy
- Been advised to restrict activity
Stop using the ball immediately if you experience:
- Dizziness
- Vaginal bleeding
- Severe pain
- Sudden swelling
- Reduced baby movements
- Any symptoms that concern you
Always trust your instincts. If something doesn't feel right, stop and seek medical advice.
How to choose the right size birthing ball
Choosing the correct size is essential for both comfort and safety.
When sitting on the ball:
- Your knees should be level with or slightly lower than your hips.
- Both feet should rest flat on the floor.
- Your posture should feel natural and supported.
Birthing ball size guide
| Height | Recommended Ball Size |
|---|---|
| 4'11" to 5'10" | 65cm |
| Over 5'11" | 75cm |
If you're unsure, check our birthing ball size guide before purchasing.
Frequently Asked Questions
Can a birthing ball bring on labour?
A birthing ball cannot directly bring on labour. Labour begins when your body and baby are ready. However, using one may encourage movement, improve pelvic mobility and help baby move into an optimal position for birth. Gentle bouncing and hip movements can also keep you active during the final weeks of pregnancy. While this may support your body's natural preparation for labour, there is no guarantee that using a birthing ball alone will start contractions.
How long should I sit on a birthing ball each day?
The ideal amount of time depends on your stage of pregnancy. During the second trimester, many women start with 10 to 15 minutes at a time. In the third trimester, this often increases to 20 to 30 minutes daily. You do not need to sit on the ball continuously. Several shorter sessions throughout the day are usually more comfortable and just as effective. Listen to your body and stop if you feel uncomfortable.
Is it safe to bounce on a birthing ball at 30 weeks?
Yes, gentle bouncing is generally considered safe at 30 weeks for women with uncomplicated pregnancies. The movement should be controlled and comfortable rather than vigorous. Gentle bouncing can help relieve pressure in the pelvis, encourage movement and improve comfort during late pregnancy. If you have any pregnancy complications or concerns, it's always best to speak with your midwife before starting new exercises or increasing activity levels.
When is it too late to start using a birthing ball?
It's rarely too late to start using a birthing ball during pregnancy. Even if you don't begin until 37 weeks or later, you can still benefit from improved posture, increased comfort and gentle pelvic mobility. Many women only discover birth balls during the final weeks of pregnancy and still find them extremely useful. They can also be valuable during labour itself, helping you stay upright and comfortable during contractions.
Can I use a birthing ball after a C-section?
Yes, many women use a birthing ball after a C-section once they have been given the all-clear by their healthcare team. Gentle sitting and movement can help improve posture and support recovery. However, it's important to avoid any exercises that strain your abdominal muscles during the early stages of healing. Recovery timelines vary between individuals, so always follow the advice of your midwife, health visitor or consultant before beginning postpartum exercise.
Shop Birthing Balls for Pregnancy, Labour and Recovery
Whether you're 14 weeks pregnant and looking for relief from back pain, or counting down the final days before meeting your baby, the right birthing ball can become one of the most useful tools in your pregnancy toolkit.
Explore our collection of birthing balls and peanut balls designed to support you through pregnancy, labour and postpartum recovery.
Written by Leah Clements
Content Creator at BABYGO® for pregnancy, postpartum and baby care content.