What is the labor prep you need to do in the final 6 weeks of pregnancy, midwife-approved??! In these final weeks, taking care of yourself and preparing for labor is key!
Labor and childbirth can be a physically demanding process, so it is important for pregnant women to take steps to prepare their bodies in order to make the giving birth process as smooth as possible. Not only will it help you to start preparing for the labor, it will help you during the recovery as well.
There are several things that can be done ahead of time in order to ensure that the mother’s body is prepared for labor and delivery.
Labor prep for your body in the final 6 weeks
1. Focus on nutrition
It is important for a pregnant woman to prepare her body for labor through proper nutrition. Eating healthy and nutritiously during pregnancy can help ensure that a mother has the energy, strength, and nutrients she needs during labor.
You should be eating well and nutritiously to help your body prepare for labor, especially:
- Iron: Your baby is now storing the iron he needs for the first few months of life. Leafy greens (such as spinach, kale and some lettuces), lentils, tofu, chickpeas, beans, red meats, pumpkin seeds, and broccoli are all great options.
- Vitamin D: Baby is also stocking up on vitamin D. You can get vitamin D from some fortified food sources such as plant milks, dairy milks, breakfast cereals, yogurt, tofu, mushrooms that have been exposed to sunlight, orange juice or also supplementation by your midwife or doctors approval.
- Or you can get out in the sun to help increase your levels. If you are unsure of your vitamin D levels, you can request to find out through testing your bloodwork.
- Protein: Protein helps to strengthen muscles, which is ideal during labor. Best protein sources can be found in beans and legumes, nuts and seeds, soy products, seitan, whole grains, sprouted bread, potatoes, green vegetables, nutritional yeast, eggs, dairy and meat.
- Vitamin C: Vitamin C helps develop healthy tissues and can be found in citrus fruits, strawberries, tomatoes, bell peppers, cruciferous vegetables (broccoli, cauliflower, cabbage, brussels sprouts), white potatoes, kale and spinach, cantaloupe, mango, pineapple, and parsley.
2. Drink a lot of water
Drink about 64 ounces of fluid, preferably water. If your body is not getting enough, the correct signals for when your baby is ready for labour to begin may result in false labour or inconsistent contractions.
Some books recommend 1 cup daily of Raspberry Leaf tea or Pregnancy Tea in the last 6 weeks before your due date to strengthen uterine muscles and help relax muscles between contractions.
3. Focus on exercise
There are certain specific exercises, that help prepare your body for labor.
Exercise is essential for pregnant women looking to prepare their bodies for labor. Regular exercise during pregnancy can reduce the length of labor, as well as minimize any pain or discomfort associated with it.
According to studies done by the American College of Obstetricians and Gynecologists (ACOG), physical activity can help improve a woman’s overall health during pregnancy and in turn, lead to a smoother labor and delivery.
In addition, exercise can help strengthen the back muscles, which is especially beneficial for pregnant women as it helps support their growing bellies.
It can also improve posture and reduce swelling by improving circulation. Beyond that, regular exercise during pregnancy can help make the postpartum period—including healing from any tearing or stitches—easier.
It is important to note, however, that certain exercises deemed unsafe during pregnancy should be avoided. These include high-risk activities such as contact sports and activities with a risk of falling. In addition, pregnant women should also avoid exercising in hot and humid weather or at high altitudes.
All in all, exercise can be an effective way for a pregnant woman to prepare her body for labor, as it can lead to a faster delivery and an easier postpartum recovery.
Consulting with a healthcare provider is key to ensure the safety and efficacy of any exercise routine during pregnancy.
Exercise is not only beneficial during pregnancy, but it is also important to maintain a healthy lifestyle post-delivery.
Regular physical activity helps reduce the risk of postpartum depression, improves sleep quality, and aids in the recovery process from labor.
Pregnant women can ask their health care provider for safe exercises to do after delivery, and look into local fitness classes or exercise programs tailored specifically for postpartum mothers.
With the right knowledge and guidance, pregnant women can make sure they are prepared for labor, as well as have a successful and healthy recovery after childbirth.
Best exercises:
- Pelvic floor exercises:
In late pregnancy you should be doing 100 Kegels exercises per day! Kegel exercises affect the pelvic floor muscles to help avoid tears and episiotomy during birth. They also help your body recover better after the birth, restoring sexual tone and good bladder control.
Avoiding activities that might place strain on the perineum during pregnancy, including heavy lifting or straining when using the bathroom is also something to keep in mind. Perineal massage, a self applied technique with oil safe during pregnancy, will help lightly stretch the area and should be considered within the weeks ahead of labor.
How to do Kegel exercises: You can learn how to do Kegels when you go to the bathroom by beginning to pee and then tightening up your muscles to stop urine flow. These are the muscles you want to work with. After you’ve tried this, Kegels SHOULD NOT be performed while urinating as it is just a tool to help you learn which muscles to use.
You can perform them at various times throughout the day to help you reach your 100x such as while watching tv, driving, showering, or anytime and anywhere you choose. Simply tighten the muscles, then relax. This can be done quickly, or you can do a slow “elevator” Kegel where you count slowly from 1-5, gradually relaxing the muscles.
- Pelvic tilts: Pelvic tilts are also an important exercise to prepare your body for labor. These strengthen the abdominal muscles which not only help with back pain but also help the baby move to an ideal position for birth. Simply get on your hands and knees, tighten up your stomach muscles and the muscles in your bottom. This will arch your back up like an angry cat, and at the same time “tuck your tail” like a scared dog. Hold for a few seconds, then return to flat back (don’t let your back sag down). This should be repeated at least 20x per day.
- Forward LungeA forward lunge using a bench will help to strengthen the inner thigh muscles, which is also important for labor. Begin in a standing position with a bench or chair about one step away in front of you. Place one foot on the bench with the knee bent and then lower/lean into a small lunge, gently returning back, and then lowering/leaning back into the small lunge, and gently returning back, repeating this move about 10-30x before changing sides. You can do up to 3 sets per day.
- Sitting crossed-leggedSitting cross-legged is a good position to help open up and relax your hip joints which can help get baby in the best position and help your delivery.
- Birthing ball exercisesThere are plenty of ways to use a birthing ball during all stages of pregnancy. Specifically it is a great way
- Guided prenatal videosAdditional exercise you can try is this 15 minute guided stretching video: Best Pregnancy Stretches
4. Focus on body positioning
- Be mindful of your positioning! At this point in the labor, you want to do everything you can to encourage your baby to get in and stay in the best position as this can lead to a shorter and less painful labor.
- Ideally, you want your baby to be head-down, with his back along your belly, and his face pointing toward your back- aka “anterior position”.
- The heaviest part of a baby is his back. By the laws of gravity, his body will rotate so its heaviest part is down, closest to the ground.
- By spending your final weeks laying on your back, leaning back in the car, or lounging on a couch with your feet up, your back will always be lowest and baby is more likely to be in a “posterior position.” This is also called “back-labor” and is a much longer more painful way to birth. You want to avoid this!
- You can encourage the “anterior position” by sitting up straight in chairs, standing or walking for part of the day, sit backwards in a chair and lean your arms on the back, sit cross-legged on the floor, do pelvic tilts, rock on an exercise ball while in a hands and knee position (my personal favourite!), crawl, weed the garden, scrub the floor on your knees, swim a lot (breath stroke or crawl), and sleep on your side (left side is best).
- You can also try: Turn a posterior baby.
In the last few days before your due date
It is important to remember that each woman’s experience of labor and childbirth is unique.
For some women, the last few days before labor can be an exciting yet anxious time as they prepare their body for this life-changing event.
Every pregnancy and birth journey is different, so it’s essential to consult with your doctor or midwife to make sure you are physically and emotionally prepared for the upcoming labor.
During this time it’s important to focus on yourself, get plenty of rest, practice relaxation techniques, eat healthy foods, and spend quality time with your family and friends.
Above all else, remember that you are strong and capable – no matter what happens during childbirth you have the power to take on whatever comes your way!
Also be sure to focus on eating carbohydrates to build energy stores in your muscles such as from potatoes, corn, pasta, rice, cereal, crackers, and include some fresh vegetables and fresh fruits.
Eat frequent light meals, some protein, and avoid fatty foods that are hard to digest. Also, spicy foods may increase nausea during labor so it is good to avoid this as well.
Conclusion
It is important to remember that pregnancy and labor can be a long process, so it’s crucial to take care of yourself every step of the way.
Eating a balanced diet, drinking enough water, exercising regularly, and positioning your body correctly are all essential components of preparing for labor.
Making sure to follow these guidelines will not only make childbirth less stressful, but it will also give you the peace of mind that you’ve done everything in your power to ensure a healthy delivery.
These tips and tricks can help you on your way to a positive pregnancy experience.
Taking the time to prepare your body for labor is an important step in your birth plan, ensuring both yours and your baby’s safety.
And remember, you’ve got this! It’s the moment you’ve be waiting for. You have prepared for months with a team of people who are there for you no matter what. It is the start of an exciting new chapter. Embrace this experience of motherhood.
Happy birthing! 🤰🏻💕
Information provided is from DONA International
Looking for more prenatal information? You might like: 21 Remarkable Prenatal Massage Benefits That Will Make You Feel Better!
Have you read any books to better your pregnancy and labor exerpeice? Try one of these: The 10 Best Pregnancy Books Of All Time
FAQ’s about early signs of labor
What are the early signs of labor? Mom will still laugh and smile!
Early labor can be 2-24 hours or more. Personally speaking, i’ve experienced a variety of lengths. My first early labor was about 12 hours, my second early labor was only 1 hour, my third early labor was about 18 hours, and my fourth early labor was about 20 hours. Early labor is not active labor! There is a big difference (my active labors were incredibly shorter).
Early labor is when the cervix effaces (thins out) from 50-100% and dilates to 4 cm (full dilation is 10cm). Contractions are about 5-30 minutes apart and can last 15-45 seconds or longer. During this time, mom may go about her day normally, noticing some feelings but not convinced this isn’t just false labor. The feelings can come and go. It may get to the point where mom wants to focus during contractions, but she can still walk and talk normally. She can still laugh and smile!
At some point, mom will know that this isn’t just in her head, this is her body getting ready for active labor. But the active labor and labor pains are manageable at this point.
Often you will see on tv shows that the mom’s water breaks BEFORE labor has started. This does happen, but it is not very common so don’t expect that as a sign.
When early labor does start to occur, you may be at home, you may be asleep, you may be out and about. Don’t feel this is a time you need to rush, in fact, try to stay in the present moment and just enjoy these last hours with your baby inside your belly.
Take good care of yourself, stay calm and relaxed. If it is nighttime, try to get sleep so you have more energy for the active labor to come.
Be sure you are feeling loved and supported from your partner, your family members, or a doula. If it is daytime and you want labor to move along, consult with your caregiver about using natural augmentation techniques.
What comes after early labor? Active labor. Seeking a local childbirth class throughout the pregnancy will help you discover coping methods and pain relief options.
Comfort techniques
There are no special breathing techniques to cope with contractions at this point. However, it may be helpful to begin breathing patterns which will be useful for later in labor: Begin with deep breathing and end contractions with a deep cleansing abdominal breath.
I used a variety of young living essential oils throughout my pregnancies which elevated my focus and calmness. Please message me for details if you would like suggestions or find pure therapeutic-grade essential oils safe for pregnancy here.
Alternate rest, relaxation and being active: one of my labors only picked up if I was resting or in a warm shower/bath. When I would try to hurry it up by walking too much, the labor would halt.
This is not the case with my other labors though. Being active can help labor to progress, but it is important not to exhaust yourself.
All pregnancies are different and you need to do what is right for your body and baby in the moment.
Distract yourself: do something fun and enjoyable to pass time. Treat this as a vacation day, start a fun project, or work on something that you don’t normally have time to do.
Consider positions: It is better to be upright, either standing or sitting, rather than laying down (unless you are sleeping).
Gravity helps bring baby down in your pelvis. The pressure of baby’s head on your cervix helps your cervix dilate more quickly.
Try to sit in ways that open up your pelvis such as simple exercises as sitting cross-legged or backwards on a chair.
WARNING SIGNS: Call your doctor immediately if you see any of these signs
-Bleeding
-Headaches, blurred vision, swelling in arms, hands, or face
-Pain under your right ribcage
-Sudden, unexplained weight gain
-Fever
-Decreased fetal movements
-Signs of labor before 37 weeks (example: contractions are 4 or more within an hour), menstrual like cramps, dull ache in your low back, pressure in your pelvis, groin, or inner thighs thighs
-Increased change in vaginal discharge, especially vaginal bleeding and a gush of fluid
Are you EMOTIONALLY prepared for labour? Consider mental health
Did you know that FEAR can not only slow labor but increase pain? Spend time addressing or talking about your fears before your labor begins. Figure out who you can reach out to for support and discuss with them your fears.
What scares you about birthing? Or parenting? What parts exactly are you afraid of? Are you in a healthy relationship with the baby’s father, and if not, how can you find peace and confidence before labor begins?
Write in a journal, draw pictures, talk about it, or do what it takes to explore and process these fears.
Reducing these stressors before the baby is born will help you to feel more at ease during labor which influences pain perception as well as the progress.
Some anxiety is considered normal during labor, but excessive anxiety results in severe pain, longer labors, more labor procedures, and a higher association with cesarian deliveries, according to the Journal of Reproduction & Infertility.
Remember, to encourage the most positive and effectual experience, your birth plan goal should start with feeling safe, warm, and loved.
Information provided is from DONA International
Looking for more prenatal information? You might like: 21 Remarkable Prenatal Massage Benefits That Will Make You Feel Better!
Have you read any books to better your pregnancy and labor exerpeice? Try one of these: The 10 Best Pregnancy Books Of All Time