Birthing ball in pregnancy.

Pregnancy brings many beautiful changes, but it can also lead to aches and discomfort, especially in the pelvic region.

If you’re expecting, you may want to consider incorporating a birth ball into your daily routine. Not only can it help with pelvic alignment, but it can also improve comfort and mobility during pregnancy.

Sitting on a birth ball encourages a neutral pelvic position, which supports proper sacroiliac joint and pubic symphysis alignment – important for reducing discomfort in the hips and lower back.

It also helps engage your core muscles, strengthening the deep stabilisers in your abdomen and back, which can relieve tension in the lower back.

The best part? Gentle movements on the ball, like rocking, tilting, or making figure eights, can help maintain pelvic mobility. This reduces stiffness and discomfort as your pregnancy progresses.

Additionally, sitting upright on the ball helps reduce pressure on the lower back and encourages better circulation, which is great for reducing swelling and promoting overall comfort.

Sitting in an upright, forward-leaning position on the ball also encourages optimal fetal positioning, especially in the later stages of pregnancy. The anterior pelvic tilt it promotes may help your baby move into a head-down position, preparing your body for labor.

To get the most out of your birth ball, aim for 20-60 minutes of use daily. You can also replace your regular chair with the ball, if you feel comfortable. A few simple exercises, like pelvic tilts, hip circles, and gentle bouncing, can be done throughout the day to further support pelvic alignment and mobility.

The birth ball is also a great tool for those undergoing chiropractic care. It can complement treatments like the Webster technique and Spinning Babies exercises, helping maintain pelvic alignment and improve comfort.

Incorporating the birth ball into your routine is an easy, effective way to stay comfortable, support your pelvic health, and prepare for birth. It’s a simple yet powerful tool to help you navigate pregnancy with greater ease. Happy bouncing!