Size Matters… When It Comes to Choosing Your Birth Ball
Let’s talk about one of my favorite tools for pregnancy and birth, the yoga ball, also called a birth ball. It looks simple, but it can make a big difference in how your body feels and moves during pregnancy, labor, and even postpartum.
A birth ball helps keep your hips loose, supports your posture, and gives your baby more space to settle into a good position for birth. Sitting on it instead of a couch or chair can ease back pain, help you practice upright positions, and make those long third-trimester days a little more comfortable.
But here’s the thing — the size really does make a difference. If your ball is too small or too big, it can actually throw your body out of alignment instead of helping.
When your ball fits you correctly, it allows you to sit with your pelvis in a neutral position — not tucked under and not overly arched. That neutral pelvis helps your spine stay supported and gives your baby more room to move and rotate into a good position for birth. A ball that’s too small can tilt your pelvis backward and make it harder for your baby to engage. One that’s too large can make it difficult to stay balanced and supported.
How to Choose the Right Size
Your yoga ball should let you sit comfortably with your feet flat on the floor and your hips slightly higher than your knees. This position naturally opens your pelvis and encourages a healthy alignment for both you and your baby.
Here’s a quick guide:
If you’re under 5’3”, go for a 55 cm ball
If you’re 5’4” to 5’10”, try a 65 cm ball
If you’re taller than 5’10”, use a 75 cm ball
If you’re between sizes, choose the bigger one. You can always let a little air out to get the perfect fit.
A Few Extra Tips
Use your ball on a non-slip surface
Try gentle rocking, hip circles, and figure eights during pregnancy to keep your body flexible
Bring your ball to your birth if your provider or hospital allows it — it’s a great way to stay comfortable and supported through contractions
After birth, it’s also helpful for soothing and feeding your baby
When your ball fits your body, it supports your balance, helps your baby find an ideal position, and keeps you more comfortable through pregnancy and birth. It’s a simple tool, but it can make a big difference in how you feel.
If you’re not sure what size to get or how to use it safely during labor, I can help you find your fit during a prenatal visit.
