5 Ways to Prep Your Body for a Smoother Birth

Our bodies were made to give birth, but that doesn’t mean it’s an easy task. Giving birth is often compared to running a marathon, and if I asked you to go run a marathon tomorrow, I’m sure you’d laugh in my face. It’s just as important to train for birth as it is for a race. Preparing your body for labor can decrease the need for medical interventions and increase the chances of you having a positive birth experience. 

Here are 5 easy ways you can prep your mind and body for labor and delivery. 

1-Perineal massage 

A common side effect of vaginal delivery is tearing of the perineum (the area between the vaginal opening and the anus). Even though it’s common, it doesn't have to be the norm. There are ways to prevent tearing that you can do at home, for free. The most effective way to prepare your perineum for birth is with the perineal massage. To do this, insert your thumbs into your vagina, and gently press down toward your anus, and to the sides. Then, slowly massage the lower half of the vagina with your thumbs. This will stretch out the vaginal walls and help them open for delivery. It’s helpful to use a lubricant like vitamin E serum or olive oil. 

2-Walking 

While it might seem simple, walking does more to prep your body for birth than you know. Walking opens up the pelvis, allowing the baby to move down more comfortably. This helps prepare the body for labor, but it can also help the body during labor. Try to walk often throughout your pregnancy, but especially after 28 weeks while you’re in the home stretch. Anything that keeps your body moving is helpful for birth. Low impact sports like yoga, swimming, or simply doing some lunges can also help get the baby in a good position and open up the pelvis. 

3-Squats 

Many people have asked me how to prep their body for birth before they’re even pregnant. I like to tell them that the best way to prep your body before you’re pregnant is by making sure you can get into a low, deep squat. The garland pose, also known as the malasana, has many benefits. It can help loosen tight leg, back, and pelvic muscles, providing relief from a sore back while you’re pregnant. Squatting also helps open up the pelvis which encourages baby to get in the right position for birth. Some people even deliver their baby in a low squat or in a similar position supported by a birthing stool. 

Exercise caution if you are trying this pose for the first time while you are pregnant. 

4-Preparing your mind 

Preparing your mind for labor is one of the most important things you can do. Labor and delivery is intense, it can be long, it may be the hardest thing you do. You might have a lot of fears and expectations around birth. Learning to manage your fears, and turn your expectations positive, can benefit your labor experience. 

Prepping your mind can look different depending on what works for you. You can learn meditation or take a hypnobirthing class to help clear your mind. You can journal your thoughts and feelings and try to find out if you’re in the right mindset for birth. You can also educate yourself by reading books or going to a birth education class, and then help yourself feel more prepared by making a birth plan. 

5-Food

There are several foods that people say can help your body prepare for labor and delivery. Research on their actual effect has been minimal, but since they’re food based interventions, the side effects are low, making the benefit well worth the risk. 

Dates, often used to help with constipation, are also said to aid in delivery by softening the cervix. Some people also say it can help prevent perineal tears. 

Raspberry leaf tea is also popular to soften the pelvic muscles and prepare the pelvic floor for labor. 

It is recommended to start eating dates or drinking raspberry leaf tea around the 28th week of pregnancy and continuing until you go into labor. 

Want to learn more? Join my virtual birth education class, happening every Saturday 10am MST/6pm CET