Giving birth is hard work! There’s really nothing you can do to change that, but you can do some simple things that will make your delivery less painful and less stressful.
The most important thing you can do throughout your entire pregnancy is to eat properly and stay hydrated. The second most important thing you can do during your pregnancy is to maintain a good level of physical activity. Walking, swimming, and prenatal yoga are all good choices to add to your daily routine.
The most important thing you can do throughout your entire pregnancy is to eat properly and stay hydrated. The second most important thing you can do during your pregnancy is to maintain a good level of physical activity. Walking, swimming, and prenatal yoga are all good choices to add to your daily routine.
The Pelvic tilt is a simple exercise that will improve your comfort level during labour. It will strengthen your abdominal muscles which will help relieve back pain during pregnancy and labour. There are several positions you can do this exercise but on your hands and knees is best way to start.
- Position yourself comfortably on your hands and knees with your head in line with your back.
- Pull your stomach in, arch your back and hold for several seconds.
- Then relax, keeping your back flat and not allowing your stomach to sag.
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Repeat this exercise three to five times and over time work your way up to ten repetitions.
Squatting is an excellent exercise to prepare your body for birth. It strengthens your thighs and will also help open your pelvis.
- Stand facing the back of a chair and hold onto it for support.
- Position your feet slightly more than hip-width apart with your toes pointing outwards.
- Contract your stomach muscles and lift your chest while relaxing your shoulders.
- Then lower your bum towards the floor as if you were sitting down. Most of your weight should be on your heels.
- Take a deep breath and exhale, pushing into your legs as you move back up to a standing position.
The Tailor (or Cobbler) pose can help loosen your hips and open your pelvis. It can also help improve back pain and ease tension in your lower back.
- Sit up straight on the floor with your back resting against a wall. Position your feet so the soles are touching each other. (You might want to sit on a towel for a bit more comfort.)
- Press your knees down and away from each other. Do this gently – do not force them.
Many women ask if doing the Kegel exercise will make their delivery less painful. Unfortunately, this is not the case. The Kegel exercise is meant to be done postpartum to regain the pelvic strength that may have been diminished during pregnancy and delivery.
Whatever exercises you choose to do during your pregnancy, it is always recommended that you have a discussion with your doctor before you start, just to make sure that they agree with your decisions. The healthier you are during your pregnancy, the easier your delivery will be.
