What Is a Peanut Ball — and Can It Shorten Labor?

You’ve likely heard of a birthing ball: big, round, and springy — ideal for widening the pelvis in labor. But what exactly is a peanut ball?

It follows the same principle. Originally used in physical therapy, this “ball” has been adopted for labor and delivery. Its elongated, peanut-like form (hence the moniker) narrows in the middle so you can cradle your legs around it.

A standard birthing ball can be used on the floor to bounce or lean forward during labor. For people delivering in bed — perhaps because of an epidural, fatigue, or personal choice — a peanut ball offers comparable advantages. Let’s examine the claims and the evidence more closely.

Why the interest in peanut balls?

Peanut balls may be useful in both the first and second stages of labor. That means they can be used while your cervix is dilating to 10 centimeters and again once you begin pushing.

The main assertion is that a peanut ball can help those confined to bed open their pelvis in much the same way a birthing ball does on the floor. Widening the pelvis is crucial for the baby to descend more easily through the birth canal. (And easier is obviously better!)

Other potential advantages of using a peanut ball during labor include:

• lessening pain
• shortening labor duration
• decreasing the chance of cesarean delivery
• lowering the need for other interventions, such as forceps or vacuum extraction

Health writer Katie Wells at Wellness Mama notes that peanut balls might also be helpful in late pregnancy. Wells reports that sitting on one can relieve back pressure and promote better posture. Her doula even recommended kneeling or leaning on the ball to help position baby favorably before labor begins.

What does the science indicate?

Believe it or not — a 2011 study reported that peanut balls can shorten labor, with the first stage potentially reduced by up to 90 minutes. The second stage — pushing — might be shortened by about 23 minutes on average. Put together, that could mean meeting your baby nearly two hours earlier!

Regarding pain, a 2015 review on all types of birthing balls found that women who used them experienced meaningful improvement. Why might this be? Changing positions during labor often eases pain, and the peanut ball encourages positional movement.

If you plan to have an epidural, you might worry that using a ball could compromise pain control. However, anecdotal reports suggest there’s no reason for concern.

Some mothers who shared birth stories asked providers to stop using a peanut ball because they felt intense pressure — but not pain. In many of those cases, the pressure was a sign they were progressing rapidly to full dilation after using the ball.

As for cesarean rates, one smaller 2015 study found that 21 percent of women with epidurals who did not use a peanut ball required cesarean births, compared with only 10 percent of women with epidurals who did use the ball.

Although this research was limited to a single labor and delivery unit, it’s encouraging and backs the idea that the ball may help widen the pelvis and support vaginal delivery.

Now for some nuance: not all studies show dramatic benefits.

A 2018 study found no significant difference in time to full dilation or overall active labor length between women who used a peanut ball and those who did not. That same study also showed similar cesarean rates between groups.

The takeaway? Early findings are promising but not definitive — larger, more rigorous studies are needed.

How to use a peanut ball

How you use a peanut ball depends on comfort and what feels right. Certain positions may be especially helpful, particularly if you’ve had an epidural. Experiment with different stances, and aim to change position every 20 to 60 minutes to maintain circulation and encourage progress.

Side-lying position

Lie on your right or left side in bed (this supports good oxygen and blood flow to the placenta). Then:

• Place the peanut ball between your thighs and wrap both legs around it to open the pelvis.
• Keep your legs slightly bent, tucked low beneath you.
• For variation, bring your legs higher toward your belly to approximate a squatting posture on the bed.

Lunge position

Follow similar steps, but raise the head of the hospital bed to roughly 45 degrees if possible, letting gravity assist. From there:

• Rotate your upper body to further open the pelvis.
• Slide the ball horizontally under your top leg to create a lunge.

This opens the pelvis in a different plane and can be an effective alternative.

Fire hydrant

Odd name, I know. For this posture:

• Place your hands on the bed and kneel on one knee.
• Set the other leg’s knee and foot atop the peanut ball.
• If you can, ensure the ball sits lower on the bed and perhaps lower the bed a bit.

This stance may assist your baby’s rotation as they move through the birth canal.

Pushing

There are two common ways to use the peanut ball during pushing. First, a tucked side-lying approach:

• Shift into side-lying position.
• Raise the head of the bed to about 45 degrees to help the baby descend into the birth canal.

The second option is forward-leaning:

• Support yourself on hands and knees.
• Use the peanut ball as a cushion for your upper body.

Again, gravity can help the baby move down for delivery.

For more visual demonstrations of peanut ball use during labor, see these YouTube examples:

• Peanut ball for labor (basic and advanced positions)
• Using the peanut ball during labor and delivery

Buying suggestions

First, the free option: call ahead to ask whether your hospital or birth center provides peanut balls for labor.

You can also buy one for home use or a home birth. Peanut balls come in four sizes: 40 cm, 50 cm, 60 cm, and 70 cm, so choose the size that fits you.

Which size is right? The 40 and 50 cm sizes are most commonly used in labor.

• If you’re petite (5’3″ and under), pick the 40 cm.
• If you’re between 5’3″ and 5’6″, choose the 50 cm.
• If you’re taller than 5’6″, the 60 cm is likely best.

The 70 cm peanut ball should primarily be used for sitting positions. Choosing the correct size matters because a ball that’s too large can place stress on the hip joint.

You may find peanut balls at medical supply stores or you can order online.

Some purchasing options:

• Milliard Peanut Ball (40 cm)
• Wekin Peanut Ball (50 cm)
• Aeromat Peanut Ball (60 cm)

Note: Choose a latex-free, burst-resistant ball regardless of brand.

The bottom line

An inexpensive peanut ball might be an easy way to help shorten labor and delivery — surprising, but true.

Although the evidence is still limited and findings aren’t consistent for everyone, trying one is reasonable — especially if you anticipate laboring in bed for a time.

At minimum, consider using a peanut ball to help relieve aches in the later stages of pregnancy. With the correct size and proper use, the risks are minimal and the potential benefits make it worth trying.