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Nobody decides to run a marathon without putting in some training first. Yet childbirth - which is called labour for a reason (it's hard work!) - is largely not given the same preparation. There are a number of different things expectant mums can do to prepare both their bodies and minds for birth to ensure that it all goes as smoothly as possible. A little bit of effort put in beforehand can make a big difference on the day. And don't be alarmed - unlike marathon runners, these preparation techniques don't involve jogging for miles.
physical fitness
Labour uses just about every muscle in your body so having a reasonable level of fitness will certainly help build your stamina and ability to cope. Getting fit during pregnancy can be simple and fun, particularly if you do it with other pregnant mums. Even if you've never been particularly fit, doing a few basic exercises can make a big difference.
Walking: Walking is a great cardiovascular exercise without being jarring on your knees and ankles. Try to walk briskly - about a 12 to 15 minute mile. Start slowly but build up to 20 to 30 minutes every day. If you already have a child, push a buggy along for added exercise. Just don't overdo it.
Swimming: This works out your upper and lower body without straining any ligaments. The water supports your weight and helps to relax you. However, avoid diving in your last two trimesters.
Yoga and pilates: There are many special antenatal yoga and pilates classes available throughout the country. They are designed to work out the muscles you'll need during labour and help your posture while you're pregnant. They increase flexibility and teach you key breathing techniques, which are useful during labour. Or you could buy DVDs and exercise at home.
Squatting: Aim to do this every day - maybe while you're watching tv in the evening. It opens the pelvis and strengthens the upper legs. Hold onto the back of a chair with your feet slightly wider than hip-width apart, toes pointed out. Lower yourself down to the floor as though you are sitting on a chair. Breathe deeply and exhaling, push into your legs to stand again. The more you practice, the easier it gets.
mental fitness
The same way a marathon runner has to work on his mental stamina, pushing through those last few miles, so too does a birthing mother. You need to view birth as a positive, rewarding and fulfilling experience rather than something to be feared. The body's reaction to fear is to tense up. If your muscles are tense, you will be pushing a baby out against taught muscles, making the job harder. If you are relaxed, your muscles will soften and will work with you instead of against you. So how do you relax?
Hypnobirthing: a growing number of mothers are turning to hypnobirthing, which uses the power of self-hypnosis to relax the body. This might sound very new age. But hypnobirthing is simply a series of breathing and mental relaxation or visualisation techniques that give you control over your body. You can go to classes or simply buy a book and CD and practice at home. All you have to do is lie on your bed, put the CD on, shut your eyes and start breathing. It's a great way to relax (particularly on those nights you find sleep eluding you in the late stages of pregnancy). But more importantly, the breathing and visualisation techniques will be of huge benefit during labour.
Breathing: If you've left it a bit late to practice the hypnobirthing techniques, just try practising this simple breathing technique (from www.babycentre.co.uk) to prepare you for labour. Think of the word "RELAX". It has two syllables, "RE" and "LAX". As you breathe in, think "RE" to yourself, and as you breathe out, think "LAX". Don't let your mind wander away from repeating the word "RELAX"' in tune with your breathing. When you breathe out, try to let go of any tensions in your body. Focus on the muscles which you know always become tense when you're stressed. Remember, every time you breathe out: "LAAAAAX". The out breath is the one to focus on: the in-breath takes care of itself.
shortening labour
The problem many mums find when giving birth is that they can handle the contractions for several hours. But if the labour goes on and on, tiredness makes the pain more difficult to deal with. So there is a lot of merit in having a shorter labour. But how do get one? There is no guarantee that doing any of these things will shorten your labour, but they are techniques that have worked for others so are certainly worth a shot:
Reflexology: it's suggested that if you have reflexology regularly during your pregnancy, you can shorten your labour. (Note, it's not advised to have it during your first tri-mester or if you have pre-eclampsia). Reflexology involves a trained practitioner applying gentle pressure to the reflexes (pressure points) on the feet or hands. It is thought that the hands and feet are like mirror images of the body, with various points representing different structures and organs. Even if it doesn't help you have a shorter labour, it's a great way to put your feet up and relax in the final stages of pregnancy. If you're overdue, a skilled reflexologist can also help bring labour on.
Walking around and being upright: During the early stages of labour, if you can walk around, do. Stay active. The movement and weight of gravity help things move along. Once you get to the hospital or birthing centre, it's again preferable to keep upright - either by walking, kneeling or standing - rather than lying on a bed. Even when it finally comes time to push the baby out, it will be far easier for the baby to come out if you're in a standing, kneeling or squatting position - let gravity do the work for you. If you're lying down, you have to push the baby uphill, which is a lot harder.
Raspberry leaf tea: You can take raspberry leaf tea or tablets (available from health shops) from 32 weeks of pregnancy. Start off slowly and gradually build up to a maximum of 4 cups of tea a day. You can drink the tea during labour too. The tea has a stimulating effect on the uterus and is said to ease and reduce the length of second stage of labour.
getting the baby in the correct position
If your baby is in the correct position - what midwives call the anterior position where the baby is head down, with its back against your tummy - 'back-to-front' - your labour is likely to be easier. Some babies are fairly stubborn and refuse to move, but there are things you can do to encourage them into place:
Birthing balls: These large plastic balls (often used in pilates and other fitness classes) are the perfect tool to get your baby in place. Sit on the ball whenever possible - like when you watch tv. It ensures that your pelvis is higher than your knees, unlike when you sit on a sofa which usually causes you to sit back with your knees higher than your pelvis. This helps shift the baby down. Also, go on all fours and lean over the ball. This helps swing the baby so that it lies back-to-front and not back-to-back.
Giving birth is a wonderful experience. Make yours the best it can be by putting in a little training in advance. You'll be getting a lot more than a medal at the end of it.
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