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Help & Support
Troubleshooting & Frequently Asked Questions
Common questions, solutions, and quick tips
Common Mistakes and How to Avoid Them
What to Do If You Feel Discomfort or Strain
- 1Stop immediately. Don't push through pain
- 2Check your form — are you sitting straight? Are your feet planted?
- 3Scale back the movement or switch to gentle rocking
- 4Rest and hydrate, then try again later or the next day
- 5If discomfort continues, contact your OB, midwife, or pelvic floor therapist before continuing
Birth Ball Quickstart Checklist
Setup Your Space
- •Inflate your ball to the correct height (hips slightly above knees)
- •Place your ball on a non-slip surface (yoga mat or rug)
- •Remove socks or wear grip socks/barefoot for stability
- •Stay near a support surface like a wall, couch, or chair
- •Have water nearby + set a calming playlist if you like
Pick Your Starting Routine
- •Choose your current trimester in the guide
- •Pick 3–5 moves from your trimester's suggested routine
- •Start with 5–10 minutes total (you don't need a full workout!)
- •Practice breathing with movement—relax, don't rush
- •Use the "Final Weeks Routine" daily after 36 weeks
Make It a Habit
- •Set a reminder on your phone: "Birth Ball Time"
- •Stack it with something you already do (example: after brushing teeth, before bed, or during Netflix)
- •Mark it on your Weekly Planner
💡 PRO TIP: Even 5 minutes of gentle movement daily can help reduce pelvic tension, improve posture, and support a smoother birth.