There is no denying that childbirth can be a challenge. However, by taking these simple steps it is possible to have an easier labor and delivery.
If you are anything like me you will try not to think about what’s coming at first. Then when you do think about what will happen when you go into labor you will be filled with fear and apprehension. Childbirth can be challenging, there’s no getting away from it. Every pregnant woman wants to know how to make their labor easier.
It is understandable if you feel like this but it needn’t be this way. Nobody can deny that giving birth is going to be one the most difficult things you do, but there are steps you can take to have an easier labor.
You just need to do your research, have a well thought out birth plan, and take the time for a lot of preparation. If you follow these tips for an easy labor and delivery you will find that you can have an easier labor, and childbirth can be less overwhelming, and a positive experience.
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How To Have An Easier Labor
Know Your Stuff
They say that forewarned is forearmed so get your hands on as much information as you possibly can. Educating yourself on childbirth will prepare you for the big day which will help you to feel safe and in control.
Read as much as you can on labor and birthing techniques and procedures, what will happen during your labor, and the pain relief options that are available to you. Talk to your healthcare professionals and ask as many questions as you need to. It’s probably a good idea to write a list of questions for when you take a tour of the hospital or birthing centre.
You can also take a prenatal class which will give you the opportunity to learn birthing techniques. You will learn useful ways of coping during labor and what your options are so you can prepare to write your birth plan. If you are unsure where to begin with your birth plan here is a free template to get you started.
Taking a prenatal class will allow you to focus on the birth and really prepare yourself for the big day. You will also learn valuable skills for caring for your newborn. It’s recommended to start taking a prenatal class at around 30 – 32 weeks.
If you want to see if a prenatal class is right for you then this free online prenatal class is a good place to start.
Hilary has been a labor and delivery nurse for over 16 years and her class is packed full of valuable information. Covering what you can expect from your labor and delivery it goes through common labor fears so you can relax and get excited about your baby arriving.
Stay In Shape
Having at least 30 minutes of exercise every day will help you to get in shape ready for your labor and delivery. Childbirth takes a lot of energy so you need to keep your fitness levels up during your pregnancy.
Walking, swimming, low impact aerobics, and stationary cycling are all considered to be safe forms of exercise during pregnancy. Just make sure you check with your healthcare professional before undertaking any exercise and always exercise in moderation.
Prenatal yoga is another great way to help strengthen the muscles that you need to use for giving birth and it will help to give you the stamina you will need to get through your labor. There are many prenatal yoga classes available and it’s great way to meet other pregnant moms.
As well as keeping your general fitness levels and your stamina up there are ways you can prepare your body to make things easier in the pushing stage and prevent tearing.
Drinking Red Raspberry Leaf tea is believed to help strengthen the muscles of your womb so they work more effectively when you are in labor. This will help your labor to progress well and not slow down once it has begun.It is recommended to drink the tea from around 32 weeks starting with 1 cup per day and gradually increasing to 3. Always check with your healthcare provider before you start drinking Red Raspberry Leaf Tea.
Strengthening your pelvic floor muscles will help you to effectively push your baby out and help to prevent urinary incontinence after your baby is born. Kegel exercises will help to strengthen your pelvic floor. Tighten your pelvic muscles for a count of 3, then relax for 3 and repeat. If you are unsure which muscles to tighten then stop the flow of urine next time you have a pee. The muscles you use to do this are your pelvic muscles.
The perineum is the area between your vagina and your bottom. Gently massaging this area can help increase elasticity and reduce pain both during and after the birth. It can also help you avoid tearing during the birth and can reduce your risk of needing an episiotomy. Start at around 34 weeks and try to do it at least twice a week.
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Try To Get Baby In A Good Position
From around 34 weeks you can start to encourage your baby to get into a good position for birth. Try to keep a good posture as slouching can encourage your baby’s spine to gravitate towards the back of your body. This can cause increased back pain once labor begins and can also slow labor down.
Ensure that you sit upright as much as you can and spend some time kneeling on the floor while resting the top half of your body on the couch. You can also sit on a birthing ball and gently rotate your pelvis. This will encourage your baby to drop into a nice low position as well as increasing your flexibility.
Relax!
Your labor will go so much more smoothly if you mind and body aren’t fighting the process. Stress can tense up your muscles which can make everything so much harder. Staying relaxed is easier said than done but there are things you can do to help ease the stress, to calm and clear your mind, and to help you focus.
Feeling uncomfortable, unfamiliar, and unsafe are the main causes of stress during labor. It is important that you are with people you trust during this stressful time. Make sure you have support from your partner, friend, or family member and that you have complete faith in the healthcare professionals who are taking care of you.
Take things to the hospital that are going to make you feel comfortable and relaxed, for example a favorite pillow or blanket. You can play your favorite songs or some calming music. Just anything that is familiar really. Smells can trigger emotion so you could also take some relaxing essential oil with you like lavender and put some on a tissue or some cotton wool to keep near you.
Some techniques you can use to relax and keep calm during labor include:
Breathing Exercises – Deep breathing exercises will help you to focus during your contractions and will also help you to relax between each one. There are many breathing techniques that are used during labor so it’s worthwhile reading up on them during your pregnancy.
The more notable ones include the Bradley Method which focuses on having a natural birth with your birthing partner leading the relaxation. The Lamaze Technique teaches you a whole program of relaxation in the form of classes you attend during your pregnancy. It teaches, massage, relaxation and breathing techniques, and movements to help you cope during your labor.
Visualisation – This relaxation technique involves picturing scenarios or particular environment in your mind. The typical relaxing on a tropical beach scenario which is probably what most people think of but there really is a lot more to it than than.
You could visualise a special memory of a perfect day or special event in your life. You could also picture something you would like to happen or picture having your baby in your arms.
Of course visualising the perfect place is great if that works for you. Somewhere you have been before or where you would like to go. Somewhere that makes you feel calm. Just go with whatever is good for you. This may not be something that works the first time you try it so be sure to practice during your pregnancy.
Hypnobirthing – This is a program that gives you a natural method of pain relief during labor and delivery. Hypnobirthing combines self hypnosis, relaxation, and breathing techniques for an easier, calmer, and more relaxed birth.
Hypnobirthing aims to help you to let go of fears and anxieties that you have about childbirth. It can also help you to overcome previous bad experiences. It can help you to find the joy in the birthing process and make your experience a much more positive one.
Keep Up Your Energy Levels
It’s important to eat well during your pregnancy, eating a healthy balanced diet with plenty of fruit and vegetables. This will keep your energy levels up and help you avoid feeling lethargic and fatigued.
Once your labor has started it is important to carry on with this as your labor could go on for quite some time. You need to avoid exhaustion for as long as you possibly can.
Although movement is important during labor it is best not to peak too soon. In early labor try to have periods of rest to save yourself for when things really get going. You can also have a light nutritious snack to help with your energy levels.
Don’t Lie Down Too Much
Staying as mobile as possible during your labor can help to ease the pain of your contractions, and also help your labor to progress.
Try to walk around as much as possible even if it’s just for short intervals. Staying upright for as long as possible will also encourage your baby into a good position. Gravity will take over, your baby will move downwards and press on cervix. This helps it to dilate.
Stay At Home For As Long As Possible
Unless you have been advised not to try to labor at home for as long you can. You are going to feel much more comfortable and at ease in your own home. You will be able to move around as much as you want to and will have food and drink readily available.
You will find it much easier to relax in familiar surroundings especially if you are feeling particularly anxious. Unless there is a medical reason not to try to stay at home until your contractions are 5 minutes apart.
Make Sure You Have Plenty Of Support
You will most likely have planned to have someone with you during your labor and delivery. This can be your partner, a friend, or a family member. Make sure the are familiar with all of your needs and wishes for the birth so they can give you the best support possible.
If you would like extra help you could consider hiring a doula. You will receive continuous support throughout your labor which can help prevent the need for medication and other interventions.
A doulas role is to focus entirely on the mother to be, providing support and encouragement. They can help you to focus and assist with positioning and breathing techniques.
Use Water
Hydrotherapy will help to keep you relaxed and can also help with the pain. The stress and pain of labor can cause all of your muscles to tense up, warm water can help to relax your muscles and ease your discomfort.
Take a shower or have a long soak in the bath while you are still at home. If it’s possible make use of the birthing pool once you get to the hospital or birthing centre.
As an added bonus warm water is said to encourage the dialation of your cervix. It is possible to stay in a birthing pool for several hours until labor is more progressed.
Be Open To Change
Sometimes babies just don’t want to follow the plan. The best preparation and planning in the world won’t matter if your little one has other ideas. This can be difficult if you have been carefully planning the birth for months.
When things happen that you didn’t plan for it can be pretty scary. The best thing you can do is to prepare yourself for every scenario. Read up on the different outcomes and procedures.
Of course it is still important to make your wishes clear. However, being open to other possibilities will make things much easier if your birth plan can’t be followed.
You can never predict how your labor is going to turn out but you can give yourself the best chance possible of having an easier labor and delivery.
