Top 10 Tips from Midwives
Performance Plus Women’s Health Practice is situated in Waverley. Their Physiotherapist Samara Nanayakkana discusses the top 10 tips from midwives that she has worked with in the wards and birth suites.
This age of information overload can leave a mama -to – be tearing her hair out as to what advice to follow – especially when it comes to the grand finale. These are the top ten tips from experienced Midwives in Melbourne – guaranteed to put your mind at ease and give you a few laughs too!
Not sure what to do? Our Midwives reveal all.
Exercise during the pregnancy
Even if it is walking on your lunch break or with your child to school or childcare. the minimum amount of exercise to aim for is 30 minutes a day, 5 days a week. You may be able to maintain the same level of exercise you were doing before pregnancy, i.e.weights, yoga, swimming – but with some modifications as your posture, blood pressure, weight and centre of gravity change. Upper body strength is just as important as lower body strength. you don’t know what positions you will be in for
Have lots of sex
Having an orgasm spurs your uterus to contract! Unless you’re nearing the tail-end of your pregnancy and your body is ready to begin the birthing process, these contractions aren’t strong enough to make you go into labour, and will actually keep the baby in! Orgasms also lead to an increase in oxytocin, the love hormone that creates a sense of bonding while decreasing cortisol and pain levels.
Massage your perineum
Gently stretching the perineal region after having a warm compress on will do wonders for softening the skin and muscles in preparation for a vaginal birth. This can be done after 34 weeks by either yourself (if you can still reach!) or your partner a few times a week, and can be helpful during the actual labour.
You really don’t have to lie down
Moving, laughing and dancing will help decrease your cortisol levels (your stress buffer) and perception of pain during labour. You never know which position will be most comfortable during the labour. Bouncing on a fit ball, leaning forwards over a chair, or on your hands and knees. Speak to your midwife about different labour positions.
Bring snacks
Stage one, or early labour, can last up to 12 hours, while stage two, or active labour can last up to 5 hours. You will get hungry! Carbohydrates that deliver a slow, steady release of energy into the bloodstream is ideal. Think cereals, mueseli bars, fruit, etc. Eat little and often, rather than having one big meal.
Hair removal is optional
Although you may notice a healthy new sprout of body hair (everywhere!), we don’t. It’s the last thing we are thinking of during your labour! It might not be to your benefit to be “au naturelle”, as the evidence shows your skin may be more sensitive to hair removal creams. There are no reliable studies that have been done to determine if either laser hair removal or electrolysis are safe for pregnant women.
Take a nap between contractions
Did we mention bringing snacks? Labour is a marathon. Guaranteed to get your muscles working, cardiovascular system pumping and energy levels depleted over the hours (sometimes days!) of early and active labour. Rest between your contractions to have energy for the grand finale!
Have a supportive birth partner
Mamas who feel strong social and emotional support from their partner through the pregnancy had fewer symptoms of post-partum depression and anxiety after giving birth. That said, it’s your choice who you take into the delivery room – be it partner, grandparent or friend. Your birth partner is responsible for supplying you with water, snacks, pillows, massage, music and pep talking to get to the finish line!
Let it out
Talk about your anticipations, fears, and excitements with your partner and healthcare professional. Get it out in the open! When it comes to labour, sing, moan, huff, yell – do whatever you need to – vocalisation helps to move your diaphragm up and down which relaxes your pelvic floor, as well as being a stress reliever too!
Seek support
Call the 24/7 Nurse & Midwife Support Hotline – for confidential advice, dial 1800 667 877. Pregnancy and birth should be an exciting adventure. There are many supportive health professionals to assist you on your journey.
Performance Plus Women’s Physiotherapy provides the Women’s Health Service at Waverley Private Hospital. Consulting nearby at 40 Lemana Crescent Mount Waverley for outpatients means that all your Women’s Health Services are covered. It’s convenient location means that it services the suburbs of Glen Waverley, Burwood, Chadstone, Oakleigh and Clayton as well as suburbs along the south eastern corridor such as Wheelers Hill, Mulgrave, Dandenong and Springvale.
