02/23/2026
The birth ball is one of the most common tools used in pregnancy and labor and one of a doula’s favorites for a reason.
But how you use it matters.
Start with sizing.
Under 5’4” → 55 cm
5’4”–5’10” → 65 cm
5’10”+ → 75 cm
When seated, your feet should be flat and your knees slightly lower than your hips. That slight angle helps keep the pelvis open instead of tucked under.
Positioning matters too.
Open knees. Upright spine. Slight forward lean.
And movement?
The goal is not bouncing.
Up and down motion does not encourage the hips to open or create additional space within the pelvis for baby to rotate and descend. Slow hip circles, figure 8s, and gentle rocking shift the pelvic bones in a way that can help your baby navigate the pelvis more efficiently.
This is the kind of detail a doula pays attention to in labor. Comfort, alignment, and steady progress often come down to small, intentional adjustments but can make a huge impact.