Tips for a healthy pregnancy and delivery

Bringing new life into the world is an exciting and joyous journey, but it’s not an easy task and often takes a toll on the body. In this post, we’ll touch on a few things moms-to-be can do to stay healthy and comfortable during their pregnancy while also preparing for delivery.

Take a class

Preparation is vital to having a positive birthing experience. Taking a birth class can help alleviate a lot of the stress and anxiety accompanying the thought of labor and delivery. When it comes to birth classes, there are various options, including programs focused on childbirth, breastfeeding and more. There are even classes geared specifically toward different members of your family, including dads, siblings, grandparents and even your pets! No matter the subject or focus of the class, each one is designed to provide you with the necessary tools and knowledge for bringing your baby home. Birth classes are also a great way to meet other women on their pregnancy journey. They offer a space to openly discuss and ask questions while gaining support from experienced medical providers and mothers like you.

Rest and relaxation

Fatigue is common during pregnancy, especially in the third trimester. As you near delivery day, your body must deal with the physical demands of carrying a larger baby. You may also suffer from having less quality sleep throughout the night. All of these may make you feel exhausted and uncomfortable, but ensuring you get enough sleep during the final stretch of your pregnancy will help you feel rested and refreshed.

Make time for movement

Exercise in moderation is necessary and helpful during pregnancy. Physical activity reduces your risk of pregnancy complications and cesarean birth, eases constipation, hemorrhoids, back pain, swelling and prepares your body for labor and delivery. For a healthy pregnancy, mothers-to-be must get at least 150 minutes (30 minutes a day, five days a week) of exercise weekly.

If exercise was part of your routine before getting pregnant, you could likely continue a similar regimen with slight modifications to movements and/or intensity, especially as your due date approaches. If you were not physically active prior to pregnancy, a brisk 30-minute walk four to six days a week is a great place to start, but please speak with your provider before beginning or changing your exercise routine.

If you’re looking for additional pregnancy-friendly movements and stretches, try one or all of these:

Trunk twists

This exercise stretches your back, spine, and upper body (upper torso) muscles.

1. Sit with your legs crossed.
2. Reach your left hand toward your left foot
3. Place your right hand at your side for support.
4. Slowly twist your torso to your right.
5. Switch your hands, then twist to your left.
6. Repeat this move 2 to 4 times.

Tailor stretching

This exercise stretches the back, hamstrings and arms.

1. Sit on the floor with back straight, legs about 12 inches apart, with your feet relaxed outward.
2. Stretch your hands toward your left foot, then sit up.
3. Stretch your hands straight forward, then sit up.
4. Stretch your hands toward your right foot, then sit up.
5. Hold each stretch for 15 to 30 seconds.
6. Repeat this move 2 to 4 times.

Pelvic rocking

This exercise strengthens your back, hip and abdomen muscles.

1. Kneel on your hands and knees.
2. Place your hands directly under your shoulders and your knees under your hips.
3. Breathe in deeply, then tuck your head downward and round your back up.
4. Make a curve with your back in the shape of the letter C.
5. Hold this position for six counts.
6. Breathe out slowly and bring your head back up.
7. Relax while keeping your back straight (don't let it sag toward the floor).
8. Hold this position for six counts.
9. Repeat this move 2 to 4 times.

Seeking support when needed

It’s normal to feel anxious or worried as you approach your delivery day, but it’s important to remember that your care team is here for you. Whether it’s your Parkview Physicians Group OB/GYN or Midwife or your Family Birthing Center OB/GYN nurse navigator, or connect you to any resources you need.

 

Copyrighted material adapted with permission from Healthwise, Incorporated. This information does not replace the advice of a doctor.