The labor is dilation of the neck of the uterus up to 10 centimeters, when your body is ready to allow your baby passes through the birth canal and exit to the outside. Until that moment, the woman’s body begins to work to achieve this through contractions that are divided into different stages, depending on their intensity and phase of labor. We tell you the 10 secrets to have an easier delivery.
Tips to Help You During Labor
1. Stay fit
Pregnant women who exercise regularly tend to have shorter deliveries. Walking, swimming, or attending yoga or Pilates classes promote flexibility and increase energy. They will also help you avoid some discomforts associated with pregnancy such as swelling, back pain or insomnia.
If you can’t play sports, at least try to walk for 30 minutes a day to promote circulation.
2. Go to Maternal Education classes
The knowledge and information they provide and the possibility of answering questions, reduces anxiety and fear on the day of delivery. Women who have attended their maternal classes are more prepared since they can anticipate the different changes that occur throughout the gestation and know what will happen throughout the delivery, thus minimizing the fears that awaken the last phase of pregnancy.
3. Choose the right person
Most of the time, this means your partner. But it could be someone else, like your mother or your sister. Another option is additional support: a doula, who offers you care and informs you of the progress of the delivery.
It is important that this person can accompany you by providing calm, tranquility and positivity, since it will help to minimize the pain of contractions and the anxiety that the mother causes at the time of delivery.
4. Distract yourself
You can take a book, music or a laptop with you, it can make the labor hours go by faster. Some first-time women can go into labor for many hours, so it can help you to put your mind elsewhere and not be thinking with anguish that everything is slower than you had imagined.
5. Take a shower
Warm water relaxes tense, tired muscles and relieves discomfort from contractions. Taking a shower or bath early in labor can help.
6. Choose posture
If the midwife approves, you can walk, stretch, squat, on all fours, or just lie on your side. In some hospitals they allow the use of medicine balls, which helps to relax the pelvic muscles and help the baby to descend at the time of delivery. You just have to sit on it and perform controlled rotational movements.
Massage releases endorphins, feel-good chemicals. If you feel like a massage, ask your partner, that can make him feel more involved in the delivery. You can run your fingers up your back from shoulders to hips, or you can press down on your coccyx with the palm of your hand or a tennis ball with each contraction.
8. Get moving
If you do not plan to put epidural anesthesia, take a walk if you feel like it, that the upright and active position not only helps keep your mind off the discomfort, but can help your baby descend through the vaginal canal. You can also dance with your partner, swing your pelvis with the ball, or even squat.
9. Relaxation techniques
Slow breathing between strong contractions helps you rest and relax. Deep breathing, visualizing a favorite place, or listening to music can also help.
Don’t underestimate the power of your breath to lower your stress level and help you control the situation.
10. Analgesia for childbirth
If you are in labor, the epidural does not significantly prolong labor or increase the chances of a cesarean section. You can even speed up dilation by relaxing your muscles. Little of the medication reaches your baby, as the medication breaks down before reaching the placenta. The biggest drawback is that it limits mobility.