Preparing for labor and delivery is essential for a smooth experience after months of pregnancy. Discover the best tips to make the process easier and more comfortable.

1. Stay Active

Engage in regular exercise to stay fit and prepare your body for labor.

2. Hydrate Well

Drink plenty of water to stay hydrated and support the birthing process.

3. Attend Childbirth Classes

Enroll in childbirth classes to learn about the process and techniques for coping during labor.

4. Practice Relaxation Techniques

Explore relaxation methods like deep breathing or meditation to stay calm during labor.

5. Stay Informed

Educate yourself about labor and delivery to feel more prepared and empowered.

6. Create a Supportive Environment

Surround yourself with loved ones or a supportive birth team to create a comforting atmosphere during labor.

7. Consider Water Therapy

Explore water therapy options like hydrotherapy or water births for pain relief during labor.

8. Opt for Massage or Acupuncture

Seek alternative therapies like massage or acupuncture for pain management during labor.

9. Discuss Pain Management Options

Talk to your healthcare provider about pain relief options available during labor.

10. Visualize a Positive Experience

Use visualization techniques to imagine a positive and empowering birthing experience.

11. Trust Your Body

Have confidence in your body’s ability to birth your baby and trust the process.

Stay Active During Pregnancy

“Expectant individuals who maintain their fitness levels often experience shorter labor durations,” advises Tekoa King, CNM, an associate professor of obstetrics and gynecology at the University of California, San Francisco. “Being physically fit enhances endurance, making it easier to endure labor and reducing the likelihood of requiring medical interventions.”

Consult a healthcare professional to determine the most suitable prenatal exercises for you during pregnancy. Walking, swimming, and attending prenatal exercise classes are typically beneficial options for most expectant individuals.

Take a Birthing Preparation Course

Getting acquainted with the different stages of labor and practicing relaxation techniques beforehand can help alleviate anxiety, leading to a smoother labor process, according to Dr. Robert Stern, MD, from Vassar Brothers Hospital in Poughkeepsie, New York.

When choosing a birthing class, Teri Shilling, former president of Lamaze International and director at Passion for Birth, recommends looking for a small class size (less than 10 couples), a certified instructor, and aligning goals with your own.

Enlist Excellent Labor Support

Even if your partner will be with you during labor, it is beneficial to secure additional labor support. Studies indicate that individuals who received continuous care from a labor doula (a trained professional supporting a laboring individual and their partner) were less inclined to require a C-section, instrumental vaginal deliveries, or labor augmentation. Furthermore, they typically had shorter labor durations compared to those without doula assistance.

The Significance of Doula Care

Doula support plays a crucial role, especially for Black parents, who face higher risks of maternal mortality and morbidity. This form of care is recognized by the US Department of Health and Human Services (HHS) as a key approach to tackle the maternal health crisis among Black women. Consider discussing labor support options with your prenatal healthcare provider to ensure a comfortable match with the chosen doula.

Distract Yourself

First-time pregnancies usually last around 12 to 14 hours in active labor. When contractions start, it’s essential to remain composed, advises King. Constantly monitoring contractions from the beginning and focusing on the pain can exhaust you prematurely.

Instead, engage in other activities to distract yourself, such as going for a walk, taking a relaxing shower, or baking cookies. Engaging in calming activities can help support the labor process.

Snack Mindfully and Stay Hydrated

Consuming light snacks during the initial phases of labor, especially at home, can help sustain your energy levels. However, it is advisable to steer clear of greasy or difficult-to-digest foods as an overly full stomach may lead to nausea and vomiting in the later active stages of labor.

It is important to stay adequately hydrated as well, as muscle contractions and rapid breathing during labor can result in rapid fluid loss. The American College of Obstetricians and Gynecologists (ACOG) recommends consuming clear fluids throughout labor and receiving IV fluids as necessary.

Take a Shower

“According to Marcie Richardson, MD, an OB-GYN with Artrius Health (formerly Harvard Vanguard Medical Associates) in Boston, pain can cause muscle tension throughout the body, leading to increased discomfort. Taking a warm shower can help alleviate this response.”

Tip

To experience pain relief akin to a massage, direct the stream of a showerhead towards the lower back or the area where contractions are particularly severe.

Get into the Bathtub

Relaxing in a warm bath can be incredibly beneficial during labor. Many individuals find that the sensation of weightlessness in the water can provide relief and make it easier to adjust positions.

According to ACOG, being immersed in water in the initial stage of labor could potentially shorten the duration of labor. Therefore, even if a water birth is not part of the plan, utilizing a bathtub for relaxation in the early stages of labor could help progress things along smoothly.

Get a Massage

In a recent small study conducted in 2017, researchers discovered that receiving a lower back massage during labor can significantly decrease labor pain and increase satisfaction with the birthing experience. This effect is attributed to the stimulation of painful areas, which helps in diminishing the pain signals sent to the brain, as King elaborates.

Communicate with your partner about your preferences during labor. For instance, you might prefer a gentle shoulder or neck massage in the initial stages of labor, followed by firmer pressure on your lower back or hips during the intense transitional period. There may also be moments when you prefer not to be touched at all.

Move and Shift Positions

Remaining upright during a significant portion of labor can take advantage of gravity: The pressure of the baby’s head on your cervix can aid in dilation. Experimenting with various labor positions like standing, kneeling, or squatting can reduce discomfort and facilitate progress in labor. According to King, “Movement widens your pelvis, enabling the baby’s head to navigate through.”

Be Receptive to Medication

According to Philip Samuels, MD, an associate professor of obstetrics and gynecology at Ohio State University College of Medicine in Columbus, if you are in active labor and dilated past 3 centimeters, getting an epidural will not significantly extend childbirth or increase the likelihood of a C-section. Moreover, the injected anesthetic can hasten dilation by relieving muscle tension.

Epidurals are generally considered safe; however, like all medications, they come with certain risks. For instance, if an epidural contains opioids, the fetus might experience temporary side effects such as changes in heart rate, respiration, drowsiness, and feeding difficulties. Thankfully, these effects are short-lived.

Exploring Alternatives to Epidurals During Labor

When considering options other than an epidural due to concerns about limiting mobility, some individuals may choose an IV analgesic like butorphanol. According to Dr. Samuels, these analgesics do not eliminate pain entirely but can decrease the perception of pain. Another option that is not as common in the US is nitrous oxide, also known as laughing gas, which can help reduce anxiety and improve the overall labor experience.

Keep Breathing

Patterned breathing techniques aid in maintaining focus during contractions, while taking slow breaths in between can provide much-needed rest and relaxation, according to Shilling. Implement relaxation strategies like deep breathing, meditation, visualizing calming scenes, or listening to music to help cope with labor.

Despite the uncertainties surrounding labor and delivery, one certainty remains—every labor comes to an end. This moment marks the start of a new chapter in both your life and your baby’s as a parent. Therefore, enduring even the most challenging labor is an invaluable and rewarding experience.

Limiting Interventions During Labor and Birth

The American College of Obstetricians and Gynecologists (ACOG) discusses different approaches to minimize interventions during labor and birth to promote safe and healthy outcomes for both the mother and baby.

Benefits of Immersion in Water During Labor and Delivery

ACOG highlights the advantages of immersion in water during labor and delivery, providing insights into its potential benefits and considerations for expectant mothers.

Impact of Low Back Massage on Birth Pain and Satisfaction

A study published in Complementary Therapies in Clinical Practice examines the effects of low back massage on reducing perceived birth pain and increasing satisfaction among pregnant individuals.

Medications for Pain Relief During Labor and Delivery

Labor and delivery can be a challenging and painful process for many women. Fortunately, there are several medications available to help manage the discomfort associated with childbirth.

Types of Pain Relief Medications

There are various options for pain relief during labor and delivery, including epidurals, opioids, and local anesthetics. Each type of medication works differently to alleviate pain and may be administered through different methods.

Epidurals

Epidurals are a common choice for pain relief during labor. They involve the insertion of a catheter into the epidural space in the lower back, allowing continuous administration of medication to numb the nerves in the lower half of the body.

Opioids

Opioids are another option for pain relief during labor. They can be administered through an IV or injection and work by binding to opioid receptors in the brain to reduce the perception of pain.

Local Anesthetics

Local anesthetics are often used in combination with epidurals or spinal blocks to provide additional pain relief during labor and delivery. They work by blocking nerve signals in a specific area of the body to reduce sensation.

Considerations for Pain Relief

When choosing a pain relief option during labor and delivery, it is essential to consider the potential benefits and risks of each medication. It is also important to discuss your preferences and concerns with your healthcare provider to determine the most suitable option for your situation.

Overall, pain relief medications can help make labor and delivery more manageable for women, allowing them to focus on the joy of welcoming their new baby into the world.