For every family, the day you welcome a new child is incredibly significant, packed with emotions, a bit of anxiety, and a moment that truly changes your life. This day is super exciting, and getting ready ahead of time will really help things go off without a hitch. Having your first child is definitely a unique learning experience compared to having a second or third. But really, there’s always something new for moms to discover, no matter how many kids they have!
Labor and childbirth are huge moments in life. A lot of hard work and planning over the course of many months has finally paid off. So, after all that waiting, you might be curious about how to make your labor and delivery as smooth as possible.
Check out these simpler labor tips that can help everything flow a bit better and make you feel more at ease, comfortable, and in control.
Keep Exercising
“Pregnant individuals who keep active usually experience shorter labors,” shares Tekoa King, CNM, a certified nurse-midwife and an associate professor of obstetrics and gynecology at the University of California at San Francisco. “Getting fit helps boost your endurance, and when you can handle labor better, you’re less likely to need medical help.”
Therefore, discuss with your healthcare practitioner the ideal prenatal exercises for you to do while pregnant. Walking and prenatal exercise classes are great choices for many pregnant individuals.
Practice Optimal Fetal Positioning
Help your baby get into the best position for birth by keeping good posture. So, if you sit on an exercise ball, try not to recline for too long, and do some hands-and-knees exercises, it can really help get the baby in the right spot, which might make labor go smoother.
Eat Right
Keeping up with good nutrition is a great way to help ensure a smoother birthing experience. Eating a good amount of protein and veggies while cutting back on sugar can really help reduce the chances of pregnancy-related issues. Eating well helps you maintain your strength, and trust me, you’ll want all the energy you can get when delivery day comes around.
A study showed that women who ate six dates daily during the last four weeks of their pregnancy experienced more dilation and spontaneous labor, along with a lower chance of needing prostin or oxytocin.
Practice Breathing
We all know that breathing plays a big role in having a successful birth. When you’re in labor, taking slow, deep breaths can really help you relax and keep your muscles from tensing up, which in turn helps your cervix to dilate. Practicing breathing techniques ahead of time will really help you feel like a pro when it’s time to deliver.
Taking slow breaths in between the intense cramps can help you rest and relax, and patterning your breathing can help you focus during contractions. When you’re in labor, try using some relaxation techniques that you find helpful in your daily routine. Things like deep breathing, meditation, picturing a favorite spot can really make a difference.
Hypnobirthing is all about helping you relax deeply, using breathing techniques and self-hypnosis to ease fear and how you feel pain. A lot of women discover that using hypnobirthing techniques ahead of labor helps them have a calmer birth experience.
Just keep in mind that while there are a lot of unknowns when it comes to labor and birth, there’s one thing you can always rely on: Every labor will come to an end eventually. And that end marks the start of a whole new chapter—your baby’s life and your journey as a parent. That’s why even the hardest work is likely the most rewarding thing you’ll ever do.
Stay Active
Staying active during pregnancy comes with several health benefits, such as:
- Better sleep
- Boosted stamina
- Improved morale
- Less weight
Staying active during pregnancy can be really enjoyable! Walking, swimming, and yoga are all fantastic options to keep fit. Yoga really helps with that important breath control you’ll need when labor starts.
Try Different Birthing Positions
Giving birth doesn’t have to happen just while lying on your back in a hospital bed. Actually, labor usually doesn’t go down like that at all; it can be pretty uncomfortable and not very effective.
There are some other positions that can be even more effective:
- Side lying
- Resting on your knees
- Doing squats
- Leaning forward
- Seated
Experiment with various positions and communicate with your healthcare providers to discover what works best for you.
Prenatal Yoga for Strength and Flexibility
Prenatal yoga isn’t just about stretching; it’s a great way to boost flexibility, strengthen those pelvic muscles, and improve your breath control. Poses such as Cat-Cow, Butterfly Stretch, and Malasana (deep squat) can really help get your body ready for labor and lower the chances of complications.
Perineal Massage
Starting perineal massage in the third trimester can really help with the elasticity of the perineum, which might lower the chances of tearing during delivery. Try using natural oils like coconut or almond oil to give the area a gentle massage. It can really help get your body ready for birth.
Snack Carefully and Hydrate
Snacking a bit during the early stages of labor, especially while you’re still at home, can really help keep your energy up. It’s best to steer clear of fatty or hard-to-digest foods. A really full stomach might leave you feeling nauseous and could even lead to vomiting when you’re in the later active stages of labor.
Make sure you keep hydrating because muscle contractions and fast breathing during labor can lead to losing fluids pretty quickly. So, the American College of Obstetricians and Gynecologists (ACOG) recommends sipping on clear liquids during labor and using IV fluids when necessary.
Acupressure for Natural Pain Management
You know, there are some acupressure points that can really help during labor. For instance, LI4, which is located between your thumb and index finger, and SP6, found just above your ankle, can stimulate contractions and ease that labor pain. Working with a certified practitioner to learn these techniques can really help with natural pain relief during delivery.
Tips for Preparation
- Make sure to enjoy a healthy diet!
- Drink plenty of water
- Get as much sleep as you can!
- Try to sleep in a comfy position, like on your side, with a pillow under your tummy and another one between your legs. This can help keep the baby from putting pressure on your bowel, especially if you’re feeding them as well.
- Try to steer clear of too much caffeine or alcohol, as they can lead to contractions and might leave you feeling a bit jittery. It’s a good idea to steer clear of smoking since it can limit blood flow to the uterus and placenta, potentially impacting the oxygen supply to your baby. Also, try to avoid heavy lifting, intense workouts, or long walks until after delivery, as these activities aren’t the best for you both at this time!
- Try not to stress too much — carve out a little time for yourself each day. That way, when the big day arrives (and it definitely will), everything will flow more easily.
Keep an Open Mind
Even with all the prep in the world, you can pretty much count on things not going exactly as planned – and that’s totally fine. If you and your family can get ready to embrace changes and adapt as they happen, your delivery will go a lot smoother. Have faith in your support system and in your own ability to have a smooth delivery.
After Delivery Do Kegel Exercises Regularly
Kegel exercises are all about strengthening those pelvic muscles. The pelvic muscles consist of the pubococcygeus (PC) muscles and the urethral sphincter. They play a key role in contracting during orgasm for both women and men, and are also involved in ejaculation for males, as well as during urination and bowel movements for everyone.
They also play a role in managing how urine flows from the bladder, which can help stop leakage caused by an enlarged prostate or a urinary tract infection (UTI). Kegel exercises can be really helpful for some women dealing with bladder control issues after having a baby.
How To Do Kegel Exercises?
Just lie down on your back with your knees bent, keeping your feet flat on the floor and close together. You can let your arms rest at your sides if that feels good, or stretch them above your head with your elbows bent so they comfortably touch your ears if you prefer.
Just remember to relax all your body parts, except for your buttocks. Try to relax those tight spots like your shoulders and thighs. It’s a good idea to feel like you’re getting nice and relaxed all over before jumping into any exercises for these areas. This can really help keep you safe and avoid injuries down the line, especially since we definitely want to steer clear of any injuries after childbirth!
The Bottom Line
It’s great to be ready for childbirth and have a grasp on what to expect, but hey, don’t stress if you’re not completely sure about everything. What really matters is that you feel at ease during and after the birth experience. Make sure to get plenty of rest and let your doctor know how well you’re resting.
When getting ready for a smooth and safe delivery, it’s really important to team up with an experienced obstetrician. Dr. Sarah Asif is a certified consultant in obstetrics and gynaecology at Algyna Clinic in Lahore, and she provides care that’s all about you and your needs. She has a wealth of qualifications, like her FCPS degree and a diploma in infertility management from UKSH Germany, making her the perfect person to help you navigate your pregnancy journey. She offers safe birth delivery, care for high-risk pregnancies, and heartfelt support when things get tough.
When you go with Dr. Sarah Asif, you’re getting expert advice and care tailored just for you, setting the stage for a healthy and uplifting birth experience.