Preparing Your Body For Labor
When you are expecting a baby, especially if it is your first, there are so many resources that guide you in how to prepare your home and your baby registry to include everything you may need for your new addition. You prepare your nursery, have your baby shower, attend a birthing class, and see your birth care provider more frequently as the due date approaches. But how do you prepare your body for the very physical experience of giving birth?
When it comes to birth plans, everyone has different preferences. One important thing to always remember is that having a plan is so important, but understanding that things may not go as planned is also very important. I am going to discuss ways you can prepare your body and your pelvic floor for birth and how that preparation can lead to better outcomes postnatally.
First, let’s talk about what every pregnant person can do to prepare for labor, regardless of their birth plan. According to the American College of Obstetrics and Gynecologists, pregnant women should get at least 150 minutes of moderate-intensity aerobic activity every week. Aerobic activity, which is more cardio based, includes exercise like walking, biking, hiking, and yard work. Moderate intensity means you are moving enough to raise your heart rate and start sweating, but you can still can talk normally. If you are brand new to exercise, you should talk to your doctor about starting to exercise during pregnancy to ensure you are safe to do so. If you were a regular exerciser prior to pregnancy, and you have not been told to abstain from exercise in pregnancy, you can generally continue with some modifications as you advance in your pregnancy. Active labor can last upwards of 3-4 hours, and you want your body to be well conditioned to endure this physically demanding stage. Participating in prenatal yoga 2-3 times a week may also help prepare your body prepare in terms of flexibility, mobility, and positioning. If you have strength trained prior to pregnancy, this is also generally safe to continue but you may need to modify exercises and intensity as your body changes.
To prepare for a vaginal delivery specifically, it is important to begin perineal massage and stretching as early as 30 weeks. Most recommendations begin at 34 weeks, but starting slightly earlier may give your body more time to adapt to change and also prepares you for the possibility of an early delivery. This massage is most easily done in the shower, where you can safely rest one leg on the edge of the tub and use your thumb to stretch and massage the perineum. This should be performed for about 5 minutes a day, and a pelvic floor physical therapist can help show you exactly how to perform this. You also want to practice various positions you can incorporate during labor, with considerations for epidural when appropriate. You should also practice proper breathing techniques and pelvic floor lengthening with your therapist prior to due date, to ensure you are performing this effectively.
To prepare for a cesarean birth, discuss with your care provider what your post-op precautions will be. You will most likely be advised not to lift anything heavier than your baby and to not sleep on your stomach after c-section. It would be helpful to practice getting in and out of bed, in/out of a low chair, coughing and sneezing, and performing gentle stretching with your physical therapist prior to c-section delivery. Your physical therapist can also advise you in how to care for your incision site and in limiting scar tissue once the incision site has fully healed.
A pelvic floor therapist can help you better understand what to expect in labor, how to prepare your body physically for labor, and can promote better outcomes postnatally. You will go into labor with more confidence if you have prepared in advance! Call today to discuss how Phocus Physical Therapy can help YOU prepare!
