Getting ready for childbirth is an exciting and sometimes nervous time. Your body is naturally prepared to give birth, but there are lots of things you can do to make the process smoother and help you feel more ready. By learning about what happens during labor and looking after your feelings and mental health, you can make the experience feel less scary and more manageable.
This easy-to-follow guide covers what you need to know and do to get ready for your baby’s birth. We’ll talk about picking where to have your baby, what to prepare and pack, and how to handle things that might not go according to plan. With these tips, you’ll feel more calm and able to handle what’s ahead.
Things to Think About Before Birth
Long before labor starts, there are some important choices and plans to make. These early steps can shape your birthing experience and reduce stress later on.
Picking a Birth Location
You can choose to have your baby in a hospital, a birth center, or at home. Each place has its own feel and level of medical help. Hospitals offer the most medical care, including help if there are any problems. Birth centers are often more relaxed and may feel more like home, focusing on natural births. Home births happen in your own space, where you might feel most comfortable.
It’s a good idea to research and visit the places you’re thinking about. Touring a hospital or birth center can help you know what it will be like. Ask what support and tools are available, especially if you hope to avoid pain medicine. Your doctor or midwife can help you pick the safest option for your health and pregnancy.
Making a Birth Plan
Once you’ve chosen where to give birth, you can start making a birth plan. This is a written list of what you would like during labor and delivery, such as pain relief, who is with you, and birthing positions. Remember, flexibility is important-sometimes things happen that no one can control. Medical help, like a C-section or special tools, might be needed for your safety or your baby’s. Make sure to talk through your plans with your doctor or midwife so they understand your wishes and can discuss what might happen if plans change.
Your Baby’s Position
Your baby’s position in the womb affects how labor goes. Babies in the best position (head down, back to your front) usually make labor easier. If your baby’s back is to your back, labor might be slower or more difficult. Some believe certain positions or movements in late pregnancy can help your baby get into a better position, but the proof isn’t strong. These movements are generally safe and may help you feel more comfortable.
When and How to Start Getting Ready for Labor
Getting ready for labor doesn’t happen all at once. Knowing what to expect as you get close to your due date helps you plan and feel prepared, both physically and mentally.
What Changes from 34 Weeks Onward?
Around 34 weeks pregnant, it’s time to get serious about final plans. Make sure you know how you’ll get to your birth location and what you’ll need to bring. Arrange care for pets or children if you have them and have backup plans just in case.
You can also spend time in positions that may help your baby get into a good position for birth, like sitting upright, kneeling, or being on hands and knees. Use a cushion to tilt your pelvis when you sit. Sleep on your side and swim with your belly down. Try not to cross your legs or put your feet up too often, and avoid backstroke when swimming.
How to Know Labor is Starting
It’s helpful to know what signs mean labor is beginning, especially with your first baby. These signs include:
- Loss of your mucus plug
- Your water breaking (it can be a trickle or a gush)
- Strong contractions that get regular and closer together
Braxton Hicks contractions are practice contractions and usually go away if you change activity. If you notice any of these signs, call your doctor or midwife. Also call if you have less fetal movement, leaking water, spotting, or bleeding. They’ll tell you when to go to the hospital or birth center so you travel at the right time.
Helpful Moves and Positions in Pregnancy
As you get closer to labor, certain movements and positions can help you feel better and may help your body prepare for birth. The “Labour hopscotch” method, for example, uses moves like squats or lunges, relaxing on the toilet, sitting on a birthing stool, drinking water, getting on all fours, using a birthing ball, and trying aromatherapy or massage. You can start many of these around 20 weeks, but always check with your doctor before trying new exercises.
Physical Preparation for Birth
Preparing your body for labor is just as important as planning the logistics. A strong body can help you during labor and may make recovery easier.
Best Exercises and Stretches
Staying active during pregnancy keeps you strong and can help prevent some complications. Classes like prenatal yoga teach useful positions, breathing, and relaxation techniques, and let you meet other expecting parents. Simple activities like going for a walk are also good. Just listen to your body and check with your doctor about what’s safe for you.
How to Do Perineal Massage
The area between your vagina and anus (the perineum) can sometimes tear during birth. From 34 weeks, gently massaging this area may help it stretch more easily. Use a natural oil (like grapeseed oil) after a warm bath. Put your thumb inside the vagina and your finger on the outside, press gently toward your back, and massage in a “U” shape for around 5 minutes. If you have had problems in this area before, or infections, check with your doctor first.
Why and How to Use a Birthing Ball
A birthing ball can be used during pregnancy to help posture and core strength, and may help the baby move into a good position. During labor, it helps you move and get into comfortable positions. Many hospitals offer peanut balls (shaped like a peanut) to open your pelvis when lying down, but you might want to bring your own ball, too.
Getting Mentally and Emotionally Ready
Having a baby isn’t just about your body-it’s also about your thoughts and feelings. Looking after your mental health helps you feel calmer about giving birth.
Dealing with Fears About Birth
It’s completely normal to feel worried about giving birth, especially if you’ve had a hard birth before or past trauma. The best way to face this is to learn what happens during labor, talk openly with your midwife or doctor, and look for positive birth stories rather than scary ones. If you’ve had a difficult experience, talk it through with your care team so you feel more ready this time.
Relaxation, Breathing, and Hypnobirthing
Relaxation and breathing exercises help you stay calm and help your body during labor. Techniques include deep breathing, meditation, and focusing on positive images. Hypnobirthing uses relaxation and positive thinking-not hypnosis-to help you manage pain and feel more in control. Many hospitals and online programs offer hypnobirthing classes.
How Antenatal Classes Help
Antenatal (or prenatal) classes are a good way to learn about labor, delivery, and looking after your baby. They give you the chance to practice coping strategies with your birth partner, ask questions, and get used to what will happen on the big day. These classes often also cover baby care and breastfeeding. Try to book a class a few months before your due date.
Birth Plan: Deciding What’s Important
Your birth plan tells your care team how you’d like things to go during labor and delivery. It’s a useful way to make sure your preferences are known, but it’s also smart to be ready for changes if needed.
Writing Your Birth Plan
Write down your wishes for labor-things like pain relief, who you want in the room, and any preferences about the setting. Discuss the plan with your support person and your doctor a few weeks before your due date. Just remember, sometimes things change, and that’s okay-the main aim is a healthy baby and healthy mother.
Pain Relief Options in Labor
Knowing your pain relief choices helps you feel more prepared. Common options include:
- Moving or changing positions
- Massage
- Showers or baths
- Breathing exercises
- Music and aromatherapy
- Medical options: gas and air, TENS machine, stronger pain medicines, or epidural
Your plan can state what you’d like, but read up on all the options just in case you want or need something different on the day.
How to Share Your Birth Plan with Caregivers
Bring your birth plan to your doctor or midwife visits before labor starts. This way, you can talk about your wishes and any worries you have, and your team will know what matters most to you. Your birth partner can also help speak up for your needs during labor. Don’t be afraid to ask questions-your care team is there to help you.
Support During Labor
The people around you during birth are very important. They give emotional support, help you feel safe, and can help explain your wishes to medical staff.
Advice for Your Birthing Partner
Your birth partner could be your spouse, friend, or family member. They should come to classes with you if possible, so they know what to expect and how best to help you during labor. A good birth partner helps you relax, stay positive, and is prepared to speak up for what you want when you can’t. Make sure they know your birth plan well. Remind them to take care of themselves too-labor can be a long process for everyone.
Packing Your Hospital Bag
Packing ahead takes off stress later. Aim to have your bag packed by 37 weeks in case your baby arrives early.
What to Bring for Yourself
| For Labor | For After Birth |
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What to Bring for Your Baby
- Sleepers and hats
- Blanket and swaddle
- Diapers and wipes
- Clothes for the trip home
- Car seat (practice using it before your due date!)
At home, you’ll also need a safe place for your baby to sleep, more diapers, feeding items, and clothes. Make sure your home is prepared before your baby arrives.
Getting Ready for Special Situations
Sometimes, things don’t go exactly as planned. If you have some idea of what might happen in those cases, you’ll be less worried if they occur.
If You Go Past Your Due Date
It’s quite common for the baby to arrive later than expected. If this happens, your doctor will watch you and your baby more closely. They might talk about inducing labor (starting it with medicine). Remember, the due date is just an estimate. Your care team will talk to you about what to do next, keeping yours and your baby’s health as the top priority.
Laboring at Home Before Heading to the Hospital
Many people are encouraged to stay at home in early labor, as it’s often more comfortable. While at home, eat light foods, drink water, rest if you can, try a shower or bath, and use things that help you relax like music or a massage. When contractions are stronger and regular (such as every 5 minutes, lasting a minute, for about an hour), it’s usually time to go. Your care team will give you more details based on your personal situation.
What Happens When You Get to the Hospital?
When you arrive, you’ll meet your care team-this may include doctors, midwives, and nurses. They’ll check your health (temperature, blood pressure, and so on), and check your baby’s heartbeat and your contractions. You may be asked for a urine sample and given an IV. You’ll talk about your birth plan. A vaginal exam will probably be done to see how far labor has progressed. Your care team will help you through each step and answer your questions.