Preparing for birth
Preparing For Birth
It’s never too early to prepare for birth. Really. The early you start the better off you’ll be when it comes time to deliver your baby. Before I got pregnant with my daughter I had chronic lower back pain. It started during my gymnastic days as a teenager and continued into adulthood. I was nervous that this back pain would become worse in pregnancy and make childbirth extremely difficult. I knew I had to get on top of it as soon as possible to allow for an easier pregnancy and birthing experience. I practiced yoga, worked with a chiropractor, and sat on my exercise ball regularly. My back pain went away and the techniques I used help me mentally prepare for birth. Below are a few easy steps to help you prepare for birth!
Pregnancy and Childbirth Preparation
Do you have chronic pain or tension somewhere in your body? Chronic pain or tension can lead to over functioning of certain muscles or ligaments and under functioning of others. The location of your pain isn’t the best indicator of the problem. Often the problem is somewhere else and the pain you feel is radiating or a function of over compensation. This can lead to an imbalance in your body that becomes more painful as the pregnancy (aka growing baby who alters your center of gravity!) progresses AND makes it more likely for your baby to not be aligned properly in the pelvis. Work with a chiropractor, acupuncturist, or physical therapist to bring balance and alignment to your body. AT HOME TRY: downward dog, sacral release, abdominal release.
Walk. Walk. Walk. It’s as simple (and as hard!) as that. Walking uses gravity to help baby settle into the proper alignment for birth, it promotes flexibility, lengthens the psoas muscles, and strengthens your back.
Practice diaphragmatic breathing. This type of breath work reduces anxiety and increases amount of oxygen you and baby take in. Breath work allows you to check in with your body while calming your mind.
Take a deep breath in through your nose and out through your mouth.
On the next breath (in through your nose) let your breath fill your abdomen first (feel it expand with your hand on your belly), then fill your chest (you should feel your rip cage expand, shoulders stay relaxed), exhale through your mouth.