The birth of a child is often accompanied by a sea of emotions, no matter how many times a woman has experienced it. Additionally, the uncertainty of how the labor and delivery process will unfold can be stressful.
Contractions, back pain, the urge to go a little too often to the bathroom, lack of water, are some of the main signs that indicate the onset of labor.
According to Dr. Jean de Dieu Mbanza, general practitioner at Kigali University Hospital (CHUK), pregnancy usually lasts around 280 days or 40 weeks. He shares ways mothers-to-be can have an easier labor and delivery process.
Exercise
Regular exercise during pregnancy helps improve posture and decreases common discomforts such as back pain and fatigue. It helps reduce the stress and anxiety normally associated with childbirth.
Dr. Mbanza suggests walking at least 15 to 30 minutes a day at a moderate pace, especially towards the last days of pregnancy. However, reflect on how you feel and listen to your body.
Swimming and yoga can also help. These are great activities for most pregnant women, as they improve blood circulation, while relieving swelling and discomfort in the lower extremities.
childbirth education
Experts say it’s good to take prenatal classes. These classes help a person share their thoughts, as well as provide unfamiliar information about motherhood. Most of these classes can be found online.
Prenatal vitamins
Prenatal vitamins are advised to be taken as soon as a woman becomes pregnant as they help the neural cord of the baby, which becomes the brain and the spinal cord which develops during the first term of pregnancy. Thus, you protect your baby so that he comes out safe and sound.
healthy meals
Having the right meal often during your final weeks of pregnancy is essential for a smooth and healthy labor. Dr Mbanza says lots of protein, reduced sugars and green vegetables can be good for pregnant women.
Gynecological research has found that women who ate six times a day during their last four weeks of pregnancy were more dilated when they arrived at the hospital, less likely to need oxytocin to start and progress the work, and that they generally had a shorter work.
Set your own pace
You can also write about your birth plan while preparing your mind. The birth plan is a way to quickly and effectively communicate your choices, wishes and concerns to those around you as you transition into active labor, when you cannot have long discussions with your midwife. A plan keeps you informed of all your options during labor.
Prepare your mind by trying not to listen to horror stories about labor and birth. It will help you not to be nervous. These are moms with positive stories, so try to think positive as much as possible.
relaxation techniques
Practicing breathing and relaxation techniques is one of the most effective tools you can use to calm your nerves before and after labor, as well as to control pain during childbirth.
According to the Mommy Labor Nurse blog, not only is breathing a great distraction tool, but that extra oxygen flowing through your uterus can help contractions hurt less.
“Inhale slowly through your nose and exhale through your mouth, allowing all your air to flow out with a sigh. Pause until the air seems to want to come in again. When the contraction ends, take a final inhale and exhale with a sigh. Try to focus on relaxing a different part of your body with each exhale, going from head to toe or vice versa,” the blog states.
You can also do long expiratory breathing techniques, aiming to exhale twice as long as your inhale. For example, inhale for four counts, then exhale deeply for eight counts, the blog says. You can also ask your midwife or doctor for more hypnotherapy and check what works best for you.
Massage your perineum
The benefit of massaging your perineum a few weeks before your due date is that it prevents tearing, increasing the level of stretch to allow the baby to pass through the birth canal during delivery. According to a midwife’s blog, women who regularly performed perineal massage reported less perineal pain in the weeks following childbirth.
Stay focused and strong
The labor lasts about 10 to 18 hours but it can even go beyond according to the women. To avoid procedures and complications, Dr. Mbanza says staying strong and hydrated helps you maintain your energy while staying active and focused engages you in protecting your baby’s life, making the birthing process easier.
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