I get a lot of questions about what to do once someone realizes that they are in early labor? Maybe we should start with some of the signs of early labor. Your baby begins to “drop”. This is also referred as “lightening.” This is when your baby starts to make their way into the pelvis. Your cervix starting to dilate and efface in the days or weeks before you deliver. Don’t pay to much attention to this, as everyone is different. Those numbers can move quick, or take their time, but any bit of change is progress. Remember that. Some people experience diarrhea, or are nauseous, there could be back pain, water breaks, and contractions begin. Here’s the thing, more and more people are wanting to spend early labor and what leads up to active labor at home. Studies show that people are more comfortable in their own surroundings. I usually suggest that people touch base with their provider as well, but normally in an uncomplicated pregnancy, they will tell you to look for contractions that are building in strength, and are about one minute apart. Every provider and midwife is different, so make sure that you check with your individual provider. Below is a list of things that tend to help in early labor.
Eat and stay hydrated. You are going to need energy. Eat what sounds good. You don’t need to sit down and have a burger, fries and a shake, but if that is what sounds good, do it. Most people eat small snacks like nuts, peanut butter toast, smoothies, and drink water. I always recommend that people have honey on hand, it turns to energy quick. The more you empty your bladder, the more room baby has to move down. Spend a little extra time sitting on the toilet as well. I love the toilet for early labor. It’s really helpful in getting baby to move down. Just remember, not having energy and being dehydrated is not a great way to go into labor. You need strength.
Hydrotherapy. In other words, take a bath. This will help your body relax. When contractions hit our body, we tend to tense up. When our body is tense, our cervix is tense. We want to help relax your body. When I have watched women labor in the tub, sometimes it is a night and day difference. In a position statement on hydrotherapy during labor and birth, the American College of Nurse-Midwives concludes that ,”Warm water immersion hydrotherapy during labor provides comfort, supports relaxation, and is a safe and effective non-pharmacologic pain relief strategy that promotes physiologic childbirth.” It’ll help I promise.
Rest/sleep. Now this is one is easier said than done. The excitement alone of knowing that you will meet your baby is enough to prevent anyone from resting, however it will arm you with power. Labor is a lot of work. There is no denying that. You wouldn’t run a marathon after having not slept, and this is no different. I have seen what happens when someone enters their labor on fumes of sleep, and you don’t want that to be you. It makes everything harder. My mom always says, “Everything is always harder when your tired.” She’s right.
Birth ball/toilet. I’m going to let you in on one of my favorite places to have people spend time. The toilet. It is an amazing place to labor, and to sit when in early and active labor. If you face backwards on the toilet, bring a pillow and lay or lean on the back of the tank. There is no counter pressure below you, and your hips are spaced. It gives the baby on opportunity to continue to try to move down. Remember, it is important to create space. This is how babe moves down.
Breath. Doing some stretches and using your breath is a really effective way to create some space. Take a big breath in, and as you are doing so raise both of your arms above your head and fill your lungs. As you exhale, lower your arms, and make sure that you are exhaling slowly. Do this at least three times. Learning to breathe during labor will serve you well. This will really help to elongate the body and help baby to move down. I will keep bringing up things to help baby move down, because it is that important.
Heating Pad. If you don’t have one, get one. If you should experience back pain, this is a life saver. Sometimes in early labor, we can experience low back pain or hip pain. Having a heating pad can sometimes mean the difference of being able to doze in between contractions and getting some sleep and not being able to find a comfortable position to try to rest.
Get one all fours and do some cat-cows. This will feel amazing as well as you guessed it, encourage baby to move down, and head over to a optimal fetal position. I also feels pretty great. Movement is great in labor, and I encourage it. The cat-cow accompanied with some breathwork helps the nervous system and allows you to focus on breathing and provides your back with the ability to stretch. All great things for early labor.
Hip circles. You can do this on your birth ball, or standing. Move your hips in a circular motion one direction, and then the other. I usually suggest doing these in sets of five, one direction, and follow with the other direction.
When people realize that they are in early labor it tends to be an exciting time. We can’t wait to meet our baby, however just remember, there is work to be done. Preparing your body and your mind to work together is a critical step in the process. Don’t lose site of how to make sure that you are still doing some of the most important things which is eat, sleep, and move. Some people like to go for walks, others make a last run to Target, and some even run out for dinner (or takeout because…. Covid). I recommend that people check in with their provider, and then depending on how quickly you progress, the above steps can provide some relief as well as allow us to stay home a little longer. You have a lot of choices, but one thing is certain, it is only a matter of time until you meet that sweet baby of yours. You can do this. We can do hard things! XOXO