What a Pelvic Health Physio Recommends to Prepare for Labour and Birth

What Would a Pelvic Health Physio Tell Me to Do to Prepare for Labour and Birth?

Pregnancy is a beautiful, transformative time, but it also brings challenges that can be difficult to navigate. Expectant mothers often want to ensure they are doing everything they can to prepare for labour and birth, making decisions about everything from antenatal care to fitness routines. A pelvic health physiotherapist can provide valuable insight into preparing your body for the big day, offering practical advice and exercises that support your overall wellbeing. In this Antenatals article, we’ll focus on what a pelvic health physiotherapist might recommend you do to prepare for labour, besides perineal massage. These recommendations will support your antenatal fitness, strength, and flexibility, and provide the foundation for a smoother birth experience.

A comprehensive antenatal care plan involves more than just regular visits to the antenatal clinic. It is about preparing your body, mind, and emotions for the challenges of pregnancy, labour, and birth. Your pelvic health physiotherapist plays a crucial role in guiding you through a holistic approach that can help improve your physical health, reduce pain, and alleviate discomfort during pregnancy.

1. Pelvic Floor Exercises for Labour and Birth

Pelvic health physiotherapists often advise expectant parents to focus on strengthening and relaxing the pelvic floor muscles. The pelvic floor supports the uterus, bladder, and bowel, and these muscles play a critical role during labour and delivery. Strengthening the pelvic floor can help improve bladder control, prevent incontinence after birth, and aid in the pushing phase of labour.

Physiotherapists often recommend a combination of pelvic floor exercises, which can either strengthen or help to relax these muscles. For strengthening, you’ll focus on Kegel exercises, where you contract the pelvic muscles for a few seconds before releasing them. On the other hand, relaxation exercises help ensure that the pelvic floor can fully relax when the time comes for birth. Your physiotherapist may provide tailored exercises based on your individual needs and body alignment.

It’s important to practice these exercises regularly, starting early in pregnancy, to prepare for labour and birth. Additionally, pelvic floor exercises can help prevent common pregnancy-related issues, such as pelvic girdle pain, and aid in a faster recovery post-delivery.

2. Antenatal Yoga for Flexibility and Strength

Antenatal yoga is another valuable practice that pelvic health physiotherapists often recommend. Yoga during pregnancy helps to build strength, improve flexibility, and reduce tension in the body. During pregnancy, your body undergoes numerous changes that can put stress on joints, muscles, and ligaments. By practising yoga for pregnancy, you can improve your posture and reduce discomfort in areas such as the lower back, hips, and shoulders.

Prenatal yoga classes typically include a combination of gentle stretches, breathwork, and relaxation techniques that are specifically designed for expectant parents. By attending antenatal yoga classes, you can learn to control your breathing, a skill that can be invaluable during labour. Additionally, the practice of relaxation during pregnancy helps you to stay calm and focused, reducing anxiety and promoting a positive mindset.

3. Breathing Techniques for Labour

Breathing exercises are vital in preparing for labour and birth. While many of us breathe unconsciously, learning how to control and focus on your breathing can provide significant benefits during labour. A pelvic health physiotherapist can guide you through breathing techniques designed to help manage pain and relax your body during contractions.

Breathing exercises often include deep abdominal breathing, which can help you stay calm and reduce tension. Slow-paced breathing is also helpful for maintaining control during the pushing stage. When you learn to regulate your breath, you can conserve energy and maintain focus throughout the entire labour process.

These techniques can be practiced during your pregnancy and are often incorporated into antenatal yoga sessions. Many pregnancy yoga classes emphasise how effective breathing techniques can be for relaxation and managing stress.

4. Strengthening the Core and Back Muscles

Supporting your body’s posture is essential as your pregnancy progresses. Pelvic health physiotherapists recommend strengthening the core and back muscles to maintain stability and prevent strain on your spine, particularly as your bump grows. A strong core supports the lower back and pelvis, reducing the risk of pregnancy-related back pain and pelvic girdle pain.

Core exercises, such as cat-cow stretches and pelvic tilts, help improve mobility and alignment. These exercises also build the strength you’ll need for labour and pushing. Working on back flexibility and strength can also help you move more freely and comfortably during pregnancy, especially as you enter the later stages.

5. Antenatal Massage for Relaxation

Massage for pregnancy is a wonderful way to relax your muscles and relieve the tension that builds up during pregnancy. A pelvic health physiotherapist might suggest antenatal massage as part of your self-care routine. Pregnancy massage offers a variety of benefits, such as improving circulation, reducing swelling, and alleviating discomfort in areas such as the lower back, shoulders, and hips.

By receiving regular prenatal massages, you can reduce stress and improve your overall mood, helping you to stay calm and focused. Additionally, pregnancy massage can ease discomfort related to pregnancy hormones, improve sleep, and boost your body’s overall circulation, making it a great tool for preparing for labour.

6. Optimising Your Posture and Alignment

Posture plays a significant role in preparing your body for labour. As your baby grows, your body’s centre of gravity shifts, often leading to back pain and discomfort. A pelvic health physiotherapist can guide you through exercises that help optimise your posture, ensuring your body is aligned properly.

Good posture not only reduces discomfort during pregnancy but also improves your body’s ability to work with you during labour. Practising proper posture, especially while standing, sitting, and sleeping, can reduce pressure on your pelvic floor and lower back.

7. Attending Antenatal Classes

A comprehensive approach to preparation for labour and birth should include antenatal education. Many physiotherapists recommend attending antenatal classes, which can provide you with essential information about the birthing process, pain management techniques, and post-birth recovery. Antenatal classes are often offered through the antenatal clinic, and they can help alleviate concerns or fears about the unknowns of childbirth.

Antenatal classes may include information on labour stages, how to manage pain naturally, and when to call the midwife or go to the hospital. Some classes also include antenatal fitness segments, where you can learn movement techniques that can support you through labour.

8. Using Antenatal Support Garments

During pregnancy, your body undergoes significant changes, and you may experience discomfort or pain due to your growing bump. Antenatal support garments, such as support belts or bands, can help alleviate pressure on the back, hips, and pelvis. A pelvic health physiotherapist can help determine if these types of garments would be beneficial for you, depending on your specific needs.

9. Hydration and Nutrition

Proper hydration and nutrition are integral to antenatal care. Maintaining a healthy diet and staying hydrated ensures your body is prepared for the physical demands of pregnancy and labour. Antenatal vitamins, including folic acid, are also recommended to ensure both you and your baby are getting the necessary nutrients.

The preparation for labour and birth is a multifaceted journey that involves a variety of approaches, from attending antenatal appointments and antenatal care classes to incorporating physical activities such as prenatal yoga and pelvic floor exercises. A pelvic health physiotherapist can be an invaluable guide in helping you feel prepared, both physically and emotionally, for the process of giving birth. By focusing on improving your strength, flexibility, posture, and relaxation, you can increase your confidence and ability to manage the challenges of labour.