How to Prepare Your Body and Mind for Birth: Tips from Two Experienced Midwives

Feeling a little anxious about giving birth? You’re not alone. Feeling prepared and having the right information can make a real difference to your confidence during labour and birth.

We spoke to midwives Annie and Joyce, who have cared for pregnant women for more than 30 years. Together they founded Birth Days, which offers tailored antenatal classes to inform and empower women and their birth partners. Here are their top tips for preparing your body and mind for birth.

Keep active during pregnancy

Movement supports your wellbeing and helps you stay flexible. Walking is one of the best options because it keeps your muscles toned and supple. Listen to your body, and adjust the time and pace to suit how you feel.

• Stay mobile. Keeping active may help your pelvis stay flexible and balanced, ready for birth.
• Use gravity. In the final weeks of pregnancy, walking may help your baby settle head-down into your pelvis.
• Carry evenly. Avoid carrying a toddler on one hip, because this puts your pelvis out of balance. Carrying them on your front or back spreads the weight more evenly.
• Go gently. During pregnancy your body releases the hormone relaxin, which makes your pelvis more flexible in preparation for birth. It also means extra pressure on your joints can lead to lower back pain or injury, so take it easy and don’t push yourself.
• Keep moving. Avoid sitting in one position for too long, and try not to recline on the sofa. Getting up and moving around every 30 minutes or so is a good habit.
• Get support if you need it. If you have pelvic pain or a history of pelvic injury, speak to your midwife or a women’s health physiotherapist.

Why try a birthing ball?

A birthing ball is a simple, affordable tool that can support you through pregnancy and labour.

• It eases pressure. It spreads your weight more evenly, which takes pressure off your spine, may ease backache, and keeps your hips and pelvis flexible.
• It encourages good posture. It helps you resist the urge to slump into a sofa or armchair.
• It gives you a mini workout. Sitting upright on the ball means your stomach and back muscles work to keep you balanced. Keep your feet flat on the floor while you sit.
• It can help your baby’s position. In the later stages of pregnancy, leaning forward over the ball may help your baby settle into an anterior (back-to-front) position, which is ideal for birth. Ask your midwife about your baby’s position at your 34-week appointment.
• Move gently. Avoid bouncing hard, and use slow, gentle movements instead.
• It supports you in labour. You may instinctively rotate your pelvis during contractions, and the ball gives you good support for this. Leaning over it on your hands and knees may also reduce pelvic pressure and give your baby’s head plenty of room to descend.
• It helps your birth partner. Your partner can easily reach your back for light-touch or lower back massage, both during pregnancy and in labour.

Choosing the right size

Using the correct size of birthing ball is important. As a general guide:

When you sit on the ball, your hips should be slightly higher than your knees, with your feet flat on the floor.

Look after your mental health

Self-care during pregnancy is one of the first gifts you can give your baby. Try to set aside some time each day to simply be still and process your thoughts and feelings. Pregnancy is an amazing journey, but it can also feel daunting. Physical changes, tiredness and sickness can be overwhelming, even before you add the pressures of everyday life and social media.

This is a lovely time to connect with your baby and to talk to them. Becoming a mother is also a big change of role, and some people find it challenging. Pregnancy can bring up past experiences too. If you’re feeling anxious about the birth or anything else, help is available. You can speak to your midwife or GP for support.

• Build your support network. Start now by surrounding yourself with positive friends and family.
• Involve your partner. Make sure they’re part of your pregnancy and understand their role at the birth.
• Be kind to yourself. Try not to compare yourself to others.

“There’s no way to be a perfect mother, and a million ways to be a good one.” – Jill Churchill

Rest well, too

Staying active matters, and so does good rest. As your bump grows, a supportive pregnancy pillow can help you sleep comfortably on your side and stay supported when you sit, which takes pressure off your back and hips. Discover the BellaMoon pregnancy pillow range →

Find out more

For more tips on pregnancy, birth and beyond, and to explore their antenatal courses, visit the Birth Days website or follow them on Instagram at @birthing.days.

'Self-care during pregnancy is the first gift that a mother can give to her child.'