Birthing ball

[S2b16]

33 weeks and was advised to use ball weeks ago by physio for spd. Finally got round to using it and was bouncing and rocking for about 30 mins, got off and my back is agony. Anyone recommend any exercises that will be more beneficial than bouncing or rocking which physio said to do? Only 1st time I've used it so might not be so bad if I keep trying it?

[TwigletFiend]

Try gentler movement - sit upright, feet on the floor, hips underneath you and roll your pelvis in a small circle or figure of eight. You can also try some upright pelvic tilts - sit upright, then tuck your tailbone right under and sit on the back of your seatbones, using your tummy muscles to pull your pelvic fork up towards your belly button. Then gently release until you're sitting centrally again. Hope they help. Remember that pain is an indicator that you're doing something risky, so if it hurts at any time doing any form of exercise, stop!

[rubyred84]

i had a group physio session for spd/pgp last week and was told to use a ball too, but only start with 5 minutes and slowly build up, she said if you do 30 mins it will definitely hurt! so maybe try just 5 mins a day to start with?

[S2b16]

Ah thank you, prob just over done it then. Will try 5 minutes today with gentle exercises, thank you both back isn't half as bad today x

[IHeartKingThistle]

Have you got an actual big birthing ball ? I made the mistake of getting an exercise ball thinking it was the same and it was much lower.

[S2b16]

No mine is also an exercise ball. Physio said they are the same? I'll have a look online for birthing ball xx

[IHeartKingThistle]

I might be wrong, I just remember getting to hospital in labour and being astonished at how massive the ones in hospital were!

[Withalittlesparkle]

Use your ball up against a wall so it forces you to keep your back straight

[S2b16]

Thank you :)

[rubyred84]

I have a proper birthing ball, and it is huge!! I'm 5'4" and my feet only just touch the floor!

[thesmallbear]

It depends on how tall you are. If you are under 5"6 an exercise ball is fine. If you're any taller you need a proper birthing ball.

www.nctshop.co.uk/Anti-Burst-Birthing-Ball/productinfo/3249/

[S2b16]

I'm 5 ft 5 and my ball is 75cm. I'll have a good look into it later thanks xx