How a Peanut Ball Can Help You Get Through Labor

When I was getting ready to go into labor, the teachers in my childbirth class all raved about a funny-looking tool called the peanut ball. And they were right—the oddly shaped ball can help ease pain and discomfort, get baby into a more optimal position for labor and so much more.

“I used one in my first long labor, and it provided me so much comfort for my lower back and hips,” recalls Gina Cunningham, DPT, a pelvic floor physical therapist at Axia Women’s Health in King of Prussia, Pennsylvania, adding that she also swears by it for patients.

So, how can a peanut ball help you during pregnancy, labor and beyond? Check out what you need to know, ahead.

Key Takeaways

• A peanut ball is an inflatable, peanut-shaped yoga ball primarily used during labor, but also sometimes during pregnancy and the postpartum period.
• Peanut balls are commonly used during labor to help speed up delivery, and are particularly helpful to those who have an epidural.
• Peanut balls can’t induce labor, but they’re great for helping get baby into position and creating space to encourage descent.
• You can use a peanut ball during pregnancy and the postpartum period for comfort and pain relief.
• Peanut balls typically come in 40-, 50- and 60-centimeter sizes. The 50-centimeter is the most common size, while the 40-centimeter fits more petite frames and the 60-centimeter is generally better for taller moms-to-be.

What Is a Peanut Ball?

A peanut ball is an inflatable, peanut-shaped yoga ball often used during labor to help speed up delivery. It’s particularly helpful for birthing parents who have an epidural. “This is when we use it the most to keep the patient moving and baby rotating,” notes Debra Bolton, BSN, RNC-OB, a labor and delivery nurse navigator at Providence St. Joseph Hospital in Orange, California. It can also be used during pregnancy and postpartum.

How to Use a Peanut Ball Throughout Pregnancy

While many moms use the peanut ball during labor, it can also be useful throughout pregnancy. “Peanut balls are an underrated, powerful tool to use during pregnancy and have so many benefits when utilized properly,” remarks Emily Claman, PPNFS, a certified prenatal and postnatal fitness specialist and founder of PUSH in Hoboken, New Jersey. She explains that during pregnancy, a peanut ball can “assist with pelvic mobility and hip, glute and lower back stretching,” plus encourage baby to get into the optimal, head-down position for birth.

There are a few benefits to using a peanut ball during pregnancy. They include:

• Relieving pressure and discomfort. “Using it can help reduce hip, SI joint and low-back discomfort,” says Amber Chambers, CNM, a certified nurse-midwife at Pediatrix Medical Group in Melbourne, Florida.
• Reducing pelvic strain. When a pregnancy pillow isn’t enough, placing a peanut ball between your knees can reduce strain on your pelvis, notes Chambers.
• Stretching things out. You can try squatting on your peanut ball to work on pelvic mobility, says Rebekah Mustaleski, CPM-TN, IBCLC, a certified professional midwife and compression director at Motif Medical in Knoxville, Tennessee.
• Helping with fetal positioning. Using a peanut ball during pregnancy can help get baby into the optimal, cephalic (aka head-down) position in preparation for labor.

Can You Use a Peanut Ball to Induce Labor?

The urge to do just about anything to help induce labor can get stronger and stronger in the final days of pregnancy—especially if you’re past 40 weeks and eager to get the show on the road. Unfortunately, a peanut ball isn’t a magic labor-induction wand. That said, it’s still a great tool to prepare your body and baby for labor. “Using a peanut ball won’t induce labor or make you dilate more, but what it does do is allow the space and pelvic mobility so that baby can get into an optimal birth position,” says Mustaleski. “If baby’s positioning is the thing that’s keeping labor from starting or dilation from happening, the peanut ball can enable that progress.”

How to Use a Peanut Ball During Labor

A peanut ball helps encourage baby’s rotation and descent during labor, says Chambers. “[It]’s especially helpful in patients with epidurals or those who are super-fatigued in labor,” she explains. She adds that it’s best to reposition the ball every 30 to 60 minutes as active labor progresses.

Whether or not you choose to have an epidural, a peanut ball can be helpful. I had an epidural, and I remember my labor and delivery team had me lie on my side with the peanut ball between my knees to help open my hips. My friend Kristin F., a mom of one in Michigan, didn’t have an epidural and says her health providers helped her use the peanut ball in various ways. “I used it during early labor to help me get comfortable, and then once labor intensified, my nurses kept moving it around—I assumed to keep things moving,” she recalls.

Peanut ball labor positions

You can use the peanut ball in a large variety of positions during labor. “There are so many positions, I can’t even count,” says Chambers. Some of the most common positions include:

• Side-lying. Place the peanut ball between your knees and thighs with your top leg flexed forward. This helps open the pelvic area and is the gold standard for epidural patients.
• Side-lying exaggerated. Place the peanut ball between your knees and thighs with your top knee forward and bottom leg straight. This is a good option for delivering babies in the sunny side up, aka occiput posterior, position—where their head is down, but they’re facing toward your belly instead of back.
• Semi-sitting. Elevate the head of the hospital bed and place the peanut ball between your knees. This encourages baby to descend while allowing you to be upright.
• Modified hands and knees. If you’re forgoing an epidural, you can place the peanut ball under your chest or between your thighs to help relieve back-labor pain.

How to Use a Peanut Ball Postpartum

After baby’s born, a peanut ball can still come in handy for postpartum recovery. Cunningham suggests using it to help with leg positioning to “ease pelvic pain and support postural comfort.” Claman adds that a peanut ball can “provide alignment support while feeding” and says it’s an excellent tool “to help you reconnect with your pelvic floor.”

Chambers suggests placing a peanut ball between your knees to help reduce pelvic strain. You can also use it to “help support side-lying breastfeeding, gentle pelvic floor decompression, provide comfort during early postpartum cramping and help maintain hip alignment after a cesarean [birth].” She warns against “aggressive stretching” until you’ve been cleared by your doctor.

What to Look for in a Peanut Ball

If you’re thinking of buying your own peanut ball, there are a variety of options available. According to experts, the most important thing to consider is size. Peanut balls typically come in 40-, 50- and 60-centimeter sizes.

“There are different sizes of peanut balls, and the right size depends on the client’s height,” explains Mustaleski. “The 50-centimeter is the most common size, while the 60-centimeter is usually for taller clients.” Chambers says that the 40-centimeter peanut ball is typically for “petite or narrow-hipped” parents.

Claman notes that it’s important to make sure your peanut ball is “filled appropriately with enough air so it’s supportive.” That doesn’t mean filling it to the max, though. In fact, Chambers says that hospitals often intentionally under-inflate the balls, and you should look for an option that allows you to easily inflate or deflate as needed for comfort.

Finally, pay attention to the material it’s made of. Claman recommends looking for a peanut ball that’s made with high-quality, anti-burst material, while Chambers suggests looking for a material that’s easy to clean. If you have sensory sensitivities, consider what types of textures work best for you. You can always ask your provider for tips too.

To Sum It Up

A peanut ball is an extremely useful tool to help during labor, particularly for those who are using an epidural. These funny-shaped balls can help move labor forward, get baby into a better position for birth—and even ease pain during pregnancy and the postpartum period.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.