There are a lot of schools of thought out there about how to prepare your body for childbirth. From advice like Evening Primrose suppositories to eating a lot of spicy foods, opinions on the topic are plentiful. This isn't that type of post. In this post, I'll share with you what I suggest to doula clients to get ready for labor. I should mention that this post is in no way a "how to kickstart labor" post. This post is meant to examine some of my favorite ways to help you prepare your body throughout pregnancy, not induction methods.

As always, please consult your health care provider before starting anything new in pregnancy.  

How to Prepare Your Body During Pregnancy for Labor

First & Second Trimesters

It seems a little odd to be talking about how to prepare your body for childbirth during the first trimester, but I really believe that you can set yourself up to have a more comfortable pregnancy if you start certain habits during the first trimester of pregnancy (or before!). 

Chiropractic Care

Chiropractic is all about getting your body into proper alignment. This alignment may help ease aches and pains and will help us in terms of flexibility and mobility. In pregnancy, this is even more critical because we start to ramp up production of the hormone relaxin. Relaxin does basically what you could deduce - it helps to relax the body. It loosens ligaments and helps to widen the pelvis and other areas in preparation for birth. Relaxin is also why your hands and feet tend to grow when pregnant. Because of this hormone, pregnant women are much more prone to be out of alignment. This may cause general aches and pains, but it also may make it difficult for baby to engage in the third trimester, which can in turn make labor longer and sometimes more difficult. I suggest researching chiropractors in your area and finding one that specializes in prenatal chiropractic. On top of that you may choose a practitioner who is certified in the Webster Technique, which is a special technique that has been shown to help babies flip from breech to vertex in the third trimester. I think starting chiropractic care in the first trimester is a fantastic way to help keep some pregnancy aches and pains at bay and to generally help keep your body balances as it changes.

Prenatal Yoga

Prenatal Yoga is another great activity to start in the first trimester because it can help strengthen your body for the physically taxing task that is birth. It's also a great outlet through meditation and self-care. The camaraderie you find with other pregnant parents is also a nice bonus. If you've attended yoga classes in the past, you may notice that you're modifying many of the poses due to pregnancy. Prenatal yoga is a great way to practice with modifications in a class that specializes in them. 

Epsom Salt Baths

There are so many reasons why I love epsom salt baths during pregnancy. First of all, epsom salts are magnesium sulfate, not table salt. Magnesium deficiency can cause some really uncomfortable side effects. Although not a cure-all, when used in a bath, the epsom salts absorb into your skin which can help alleviate these symptoms. Epsom salts may help with muscle twitches or cramps, headaches, and fatigue - all of which are common pregnancy complaints. I also find that I sleep better after an epsom salt bath with lavender. Possible remedies aside, epsom salt baths are fantastic ways to decompress after a long day and are a way to give yourself some much needed respite from your busy schedule. You can't have too much self-care during pregnancy and epsom salt baths are a great habit to form early in pregnancy as a way to set aside time for yourself. 

Third Trimester 

Eating Dates

Eating dates is the one food-related piece of advice with some scientific backing for labor preparation. This study found that women who ate 6 dates a day (starting at 36 weeks) were much more dilated at the onset of labor and were more likely to: 

• have a spontaneous labor

• have intact membranes upon admission

• avoid pitocin

• have a shorter first stage of labor (0 - 10 cm)

Spinning Babies®

Balance, gravity, and movement are the three basic principles for Spinning Babies. For a healthy pregnancy and delivery, all three of these are beneficial. Spinning Babies exercises specialize in helping you achieve these during your pregnancy and birth. By incorporating the daily activities into your regular routine, you can set yourself up for more optimal body & baby positioning in birth. I recommend starting some of the daily techniques early in pregnancy, though some like The Three Sisters of Balance aren’t recommended until late in the 2nd trimester (~24 weeks).

Miles Circuit 

The Miles Circuit is another great way to make room for baby to position himself into the best position for birth (left occiput anterior, or in layman's terms: head down, on your left side, with the back of his head pointing toward the front of your body). I usually recommend doula clients start the Miles Circuit around 38 weeks and continue it until birth. This is an excellent circuit to do during labor as well, particularly if you’re experiencing prodromal, start and stop, labor.

Birth is never 100% what we plan for, or what we think it will be. Sometimes this is for the better, but often it brings challenges we wish it hadn't. These tips are not guarantees for an easy birth, but they have been shown to be beneficial for various reasons and they very well may help set you up for a fantastic birth. It's important to prepare during pregnancy. I think every family should have some semblance of a birth plan in their pocket, but also the knowledge that their birth may call for none of their plans. Flexibility is key. I hope these tips on how to prepare your body for labor were helpful to you in some way! What other ways did you feel really helped you prepare for child birth? I'd love to know!