Giving birth to a child is a beautiful and life-changing experience, but it can also be hard on the body and the mind. Everyone has their own version of what their ideal labor/delivery process looks like. Figuring out what sounds best for your journey is pivotal to achieving an easier labor and delivery. That said, there does seem to be a few common consensus tips and tricks I think every mama should know. Today, I’m going to talk about five must-know tips that can make labor and delivery easier and more comfortable.
Get Active & Do Squats
Many good things can happen if you stay busy during pregnancy, like getting your body ready for labor and delivery. Doing moderate exercise on a daily basis can help you get fitter, build muscle, and improve your endurance. This keeps your joints from getting stiff, muscles achy, and mind clouded!
Squats are very helpful for easier labor and delivery. They’re a great way to work out and open up your pelvic muscles. This can help the baby move down through the birth canal.
If you are pregnant, here’s how to do squats safely:
- Stand with your feet hip-width apart.
- Keep your back straight and your chest up.
- Slowly lower down your body by bending your knees.
- Aim to lower yourself until you feel your thighs are parallel to the ground.
- Push with the help of your heels to return to a standing position.
- Repeat this motion for a few minutes daily.
- Before beginning any exercise routine during pregnancy, consult with your healthcare provider to ensure it’s safe for your specific situation.
Take a Childbirth Class
When it comes to giving birth, the more you know, the smoother delivery you’ll likely have. Attending some childbirth classes can aid teaching you about labor and delivery, how to deal with pain, and how to stay calm and focused during labor. You can choose to take these classes in person or online, based on your schedule.
Why Childbirth Classes?
Childbirth classes are very important for easier labor and delivery. These classes provide you with the opportunity to:
- Learn about the stages of labor.
- Understand pain relief options, including both medical and natural methods.
- Practice relaxation and breathing techniques.
- Gain confidence in your ability to navigate labor and delivery.
- Connect with other expectant parents, fostering a sense of community.
- By being well-informed and mentally prepared, you can approach labor and delivery with greater confidence and less anxiety.
Distract Yourself when Necessary
Sometimes, during labor and delivery, you just need to take your mind off of what’s happening to your body. Doing things that interest you can help the time go by faster and make you feel less stressed. Think about the following ways to busy yourself:
Visualization: It can be very helpful to picture a calm and happy birth. Focus on mental pictures of a calm place or a happy birth while you’re having contractions.
Listen to Music or Podcasts: Make a playlist of your favorite soothing songs to listen to while you work or listen to talks that interest you. Being around interesting people and music can help you forget about the pain.
Breathing and Meditation: Focus on your breathing and do some deep breathing techniques. You can stay grounded and focused with these methods, even when contractions are very strong.
Get a Massage
Getting a brief and gentle massage during labor can be very relaxing and help ease pain and stress. If you give yourself a gentle massage, your muscles will rest, and endorphins, which are natural painkillers, will be released.
How to Get a Labor Massage
- Enlist the help of a trusted labor partner or a professional doula.
- Focus on areas with tension, like the shoulders, lower back, and neck.
- Use light to moderate pressure and soothing strokes.
- Communicate your preferences and comfort levels during the massage.
- Massage can be an excellent complement to other pain management techniques, such as breathing exercises or pain medications, and contribute to a more comfortable labor experience.
Snack Carefully
You might not want to eat while you’re in labor, but you need to keep your energy up. It can take a long time to give birth, and your body needs food to keep going. Choose snacks that are light and easy to digest to keep your energy up without making your stomach hurt.
Recommended Labor Snacks
- Fruit slices, such as apples, pears, or watermelon.
- Yogurt or yogurt-based smoothies.
- Nut butter on whole-grain crackers.
- Trail mix with nuts and dried fruits.
- Energy bars or granola bars.
- Stay hydrated by sipping on water, clear broths, or electrolyte-rich drinks throughout labor.
- Avoid heavy or greasy foods that may upset your stomach.
Final Thoughts
Every woman goes through labor and birth in her own way. Talk to your doctor or midwife about your choices to achieve an easier labor and delivery. Staying busy, knowing what you’re doing, being calm, using distractions, and eating well can all make your birthing experience better. Your healthcare team is there to help you, so don’t be afraid to say what you want and ask for help. Your goal is for you and your baby to have a safe and happy birth.
Before You Go
Since your looking into easier labor and delivery tips, have you scheduled your Maternity photoshoot yet? My sessions are ideal for any mama looking to relax, feel beautiful, and connect with their little one. Reach out and lets get you scheduled!
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