While every birth experience is different, it’s helpful to know what to expect in certain situations, how to advocate for yourself, and how to get the support you need.
Creating a birth plan.
A birth plan is helpful in two ways: it allows you to think through your labor and delivery, as well as have a written document for your support team to reference. While things can and do change, your birth plan can outline different birthing scenarios and how you would like to proceed if able.
Some things to include:
- Who will be attending the birth
- What type of pain relief you’d like to use
- Specific birthing positions
- A timeline of when and how you’d like to hold your baby
- Who’s cutting the umbilical cord
It is important to note that your birth plan is not set in stone – you should be open to change, as each birth is different. Below is a template that will give you some ideas on what details to decide on:
Template from lasvegasbabymagazine.com
Preparing your body for labor.
There are a number of things you can do to prepare your body for labor. We want to turn the focus over to your pelvic floor to start. Your pelvic floor plays a big role in labor and delivery.
What exactly is your pelvic floor?
A woman’s pelvic floor (men have one too) supports the uterus, bladder, and colon. It’s the “sling” of muscles that runs between the pubic bone in the front, and the tailbone at the back. Your vagina, urine tube (urethra), and anus all pass through the pelvic floor muscles.
This is a helpful video showing the pelvic floor muscles and what it means to squeeze and draw in the muscles.
Kegels are one way to strengthen certain muscles in your pelvic floor, but that is not all that is needed. You can also practice breath-work to activate the pelvic floor, which is a great way to exercise it’s flexibility to release. Think about completely releasing your pelvic floor with each breath. Functionalpelvis.com has some great courses for activating your pelvic floor, as well.
Packing your hospital bags is a fun way to prepare for baby’s arrival. You’ll need to pack a bag for yourself, a support person if they are staying with you, and baby! You won’t need much, but there are some essentials we suggest. For mama, you’re going to need some toiletries for showering, a change of clothes (think loose and flowy like robes!), large comfortable underwear if you do not want the mesh underwear provided by the hospital, an extra long phone charger, snacks, chapstick, your own pillow and blanket if you’d like, and makeup if you want. Be sure to bring all paperwork and IDs with you as well. The hospital will normally provide you with aftercare items like mesh underwear, ice packs, and maternity pads. Your support person will need a change of clothes, toiletries, a phone charger, and pillow, and any snacks that they may want during the stay. Packing for baby can be minimal as well, bringing a going home outfit, a swaddle blanket, some zip-up pajamas or onesies, and any hats or pacifiers you have purchased. The hospital will also provide you with diapers, wipes, and creams for baby, so unless you have a specific brand you want to use, you do not need to bring diapers with you. Don’t forget the carseat!!
