Quick answer: During a contraction, have your birth partner roll the ball firmly over your lower back and the top of your buttocks. Between contractions, use lighter strokes over the back and shoulders to relax. Add a little massage oil for a smoother glide. The same roller is great for everyday pregnancy back and shoulder tension too.
A massage roller ball is one of the simplest tools to pack for birth, and easy to use even if neither of you has massaged before. Here is how to get the most from it.
Using it during labour
- Find the spot. Labour pain often centres on the lower back and the top of the buttocks. Start there.
- Press firmly during contractions. Have your partner roll the ball with steady, firm pressure while the contraction builds and peaks.
- Ease off between contractions. Switch to lighter, slower strokes over the back and shoulders to help you relax and recover.
- Adjust constantly. Tell your partner what feels good. Pressure and position that help one moment may need to change the next.
- Add oil if you like. A few drops of massage oil give a smoother glide.
Best positions to be massaged in
Leaning forward over a birth ball, the bed or your partner exposes the lower back and is comfortable for massage. Kneeling, standing and swaying, or being on hands and knees all work well and double as helpful labour positions. For the techniques themselves, see massage for labour pain.
Using it in pregnancy
You do not need to wait for labour. A roller ball is great for the everyday back, hip and shoulder tension of pregnancy. Use gentle to moderate pressure on sore muscles, and avoid pressing directly on the spine or the belly. The Elle TENS massage roller ball is compact enough to keep on the couch or in your bag.
Keeping it clean
Wipe the ball with a damp cloth after use, especially if you have used oil, and let it dry before storing it in its pouch.
Frequently asked questions
How do you use a massage ball during labour?
Roll it firmly over the lower back and top of the buttocks during contractions, and use lighter strokes between contractions to relax.
Can I use a massage ball during pregnancy?
Yes. It is great for everyday back, hip and shoulder tension. Use gentle to moderate pressure and avoid the spine and belly.
Should I use massage oil?
Optional, but a few drops give a smoother glide. Wipe the ball clean afterwards.
Can my partner use it on my hips?
Yes. The hips and lower back are ideal areas. Follow what feels best to you.
Can I use it with a TENS machine?
Yes, just keep the ball away from the electrode pads. Many parents use massage and TENS together.
Sources
Cochrane review, Massage and manual methods for pain management in labour. Pregnancy, Birth and Baby, Pain relief during labour. Raising Children Network, Labour and birth.
This article is general information only and is not a substitute for medical advice. Talk with your midwife about pain relief options for your labour.
Comfort for labour and pregnancy
The Elle TENS massage roller ball is a simple, drug-free way to ease back pain before and during birth.
