Preparing for childbirth can be an exciting and sometimes overwhelming experience. As a Pre and Postnatal Fitness specialist, I’ve worked with many women over the last ten years who want to prepare their bodies and minds for giving birth, get back into fitness, and roam the outdoors postnatally. Which is great; I love the enthusiasm. But we have to prepare for the unknowns of birth and early postpartum and take time to slow down so that our bodies can successfully recover. Here are five key ways to help you feel more confident and resilient during this time.
Stay active
I know what you are thinking…”Duh, Anna”
But this is not about staying active for the postnatal “bounce back” or being able to lose the baby weight to get back to your pre-baby body. She is gone. After you give birth, vaginally or c-section, you have this incredible new body that needs TLC and support.
Staying active and working out during your pregnancy is about building strength and stamina for labour and birth, and postpartum. It is about keeping your body feeling good (as good as can be with a baby growing inside of it) and helping you manage stress and anxiety. Plus there are benefits for baby as well- improved fetal development, brain development, reduced risk of gestational diabetes, and overall improved long term health outcomes for baby.
see a pelvic floor physiotherapist
P.S. kegels are NOT the answer.
Walking, strength training, and mobility are important to do on a regular basis during your pregnancy, but it is also important to be proactive and intentional with your core and pelvic floor exercises. Every single one of my clients sees a Pelvic Floor Physiotherapists during their pregnancy and after, if they are experiencing symptoms or not. It is really hard for us to be fully aware of how our pelvic floor muscles are functioning because we cannot see them and it is hard for us to visualize them contracting.
A Pelvic Floor Physiotherapist will be able to give you a diagnosis on your pelvic floor function, if you need to work on strengthening or relaxing, and give you specific exercises. If you can have a better understanding of your pelvic floor during pregnancy, you will have a better understanding of it postnatally and a better chance of a stronger recovery. That doesn’t mean you can 100% avoid experiencing some incontinence, pressure, or pain, but you will be able to manage these symptoms much better.
Practice Relaxation Techniques
Because being told to relax is not helpful.
Labor is physically and mentally demanding, and relaxation techniques can help you manage pain and stay calm during childbirth. Deep breathing, visualization, meditation, music, and other relaxation techniques can help you focus, reduce intensity of pain, and conserve energy during labor. Share these with your Partner and practice these techniques during pregnancy. Doing so can also help you cope with the physical and emotional challenges of early postpartum, including sleep deprivation, hormone changes, and breastfeeding (if you choose to breastfeed).
Support Team
It does take a village to raise a Mother and her child, but we need to build that village.
Most often we have the usual team members, your Partner, family, friends, and OB/Midwife. But I know that this is not the reality for a lot of people depending on where you are living and your personal situation.
Consider hiring a doula for your birth as they are the best cheerleaders that will provide you (and your Partner) with knowledge and skills for birth, and help you focus during labour. If you do not have family, I would recommend getting a postpartum doula (perfect baby shower gift!). They can help you in those early postpartum days by taking care of the baby while you nap or shower. They can also help with nightime support so you can catch up on sleep. Some will help with dishes and some food prep. They are truly a godsend!
As previously mentioned, a Pelvic Floor Physiotherapist should be on your team, as well as a Pre and Postnatal Fitness Specialist (Hi!!!), Lactation consultant, Perinatal Mental Health Counsellor, Sleep Consultant, and Paediatrician. Now you may not have to use each one all at once or ever, but I recommend doing your research with your Partner and at least having numbers and emails of these individuals. That way you won’t be frantically googling in the middle of the night with sore nipples because you are struggling with getting your baby to latch.
Lastly, the other Moms and Parents you meet in your prenatal birth prep classes or prenatal fitness classes can be great support systems and eventually become the people you are texting when you have questions, are in need of a good laugh, or to vent.
Taking the time to create this kind of support team can help you feel more confident and cared for during childbirth and early postpartum. Communicate your needs and preferences with your support team, and ask for help when you need it.
early Postpartum Plan
Most people prepare and plan for birth, but many don’t do the same for early postpartum.
Having a birth plan is a good idea. But keep in mind we truly don’t know how labour will progress, how our bodies will react, what we will need, or what the babies will need. We also don’t know what early postpartum (or any part of postpartum for that matter) will be like. That is why having a early postpartum plan is crucial. This is a plan that both you and your Partner (or your support persons) create together for the first 3 months and it covers:
What you will need help with.
Do you have an older child? What will you do as your special time with them so they do not feel neglected? Can you set up playdates and special outings for other family members or friends to take them to?
Do you have a dog that needs walking?
What are you going to do for meals and snacks? Freezer meals? Meal train (also a great baby shower gift)? Skipthedishes?
Who will shovel the snow, do laundry, dishes, clean the bathroom, get groceries etc. (P.S. It’s not you Mama.)
How much time is your Partner taking off of work? What will you need when they go back?
What will you need in your room for those first few days? Set up a little lying-in sanctuary so you can spend time on resting, doing skin to skin with your baby, and giving your body the TLC it needs.
When will you have visitors? What days and times will they come? How long are they allowed to visit?
A list of your support team.
OB/Midwife
Doula
Pelvic Floor Physiotherapist
Pre and Postnatal Fitness Specialist
Lactation Consultant
Mental Health Counsellor
Other
When will you have check-ins with your Partner? Asking each other how you are doing, if you need more time to take care of yourself, do you need to sleep more, what do you need help with?