Motherhood and Lifestyle

I’m by no means a prenatal expert, just a regular mom of 2 under 2, having delivered vaginally both times. These tips helped me out tremendously.

1. Once you’re admitted at the hospital, keep moving when possible. If you’ve been administered an IV, request for a Hep Lock IV so that you can move around. Of course, this will not be possible if you choose to get an epidural.
2. Avoid lithotomy position, if possible. Lithotomy prevents the sacrum and tailbone from moving and the external hip rotation closes the pelvic outlet. Try to be on your side or on all fours as this will enable my pelvic floor outlet to be open and your sacrum to move freely. This really comes to educating and advocating for yourself, and whether your hospital/L&D staff will be supportive of your request(s). I would advise you to call in advance and check with your healthcare provider.
3. When it is time to push your baby out, refrain from holding your breath. I know this is easier said than done since this is what the nurses and doctor will tell you at the time to do. Holding your breath or purple pushing can put a lot of strain on your pelvic floor, increasing the likelihood of trauma and tearing. Instead, try open glottis pushing, which will help minimize the pressure and help you stay oxygenated. This technique will also be something you have to advocate for yourself. You must be confident and believe you can do it! Request not to purple push unless it is a medical emergency where your baby needs to get out ASAP.
4. Push only when you feel the urge to push, if possible. Till then allow the contractions to kick in (I know easier said than done), let the perineum stretch, thereby reducing the chances of tearing.

A few more general tips:

1. Do not be afraid of labour and birth. I know first time momma’s will not be able to just read this and absorb. Truly, experience is the best teacher. Trust that your body can do this!
2. Breath like a horse every time a contraction happens. Avoid clenching your jaw and pelvic floor. You will be surprised how much it will help you! Breathing will allow oxygen to enter your body and your natural pain relievers to do their magic.
3. During active labour, try to lean forward onto a wall or person or create asymmetry. Put one foot higher than the other and practice breathing.
4. Pant as baby is crowning to allow tissues to stretch.
5. Sit on the toilet to release pelvic floor.
6. Dim the lights and have excessive noise reduced.
7. Ensure that your support person is aware of your preferences and will support/advocate for you when needed.

Above all, try to stay informed and educated on latest studies on labour and delivery, pain management, and prenatal and postnatal care. Knowledge is empowering and knowing what your body can do or handle is truly the best ammo you can carry when you bring your little one into this world.