No exercise, possible to have normal delivery?

I'm in my 33 weeks and have not done any exercise - yoga or walking for most of this time although I have been active around the house otherwise.


Here are 9 practical tips to help you through a normal delivery

Apprehensive about your labour? We tell you how to prepare for a normal delivery!

While most pregnant women yearn for a normal delivery during labour sometimes a medical emergency can just lead to the opposite. This is because no one has any control over the events that could unfold in the labour room. However, there are things that you can do to ensure a safe and smooth delivery without medical interventions given that other factors like fetal well-being, your blood pressure and health favours you at that moment.

So, wondering what you can do to ensure a normal delivery? Here are nine tips to help you wade through pain during labour and help you progress into a normal delivery with ease:

Make exercise a habit: Now if you have been a non-exerciser throughout, pregnancyis the time you should get started without citing excuses. Reason: exercise helps to deal with the demands of pregnancy and labour better, and this has been stated for long with enough evidences. For the same reasons perform your Kegal exercises with vigour. ‘Make your pelvic muscles and thigh muscles stronger to combat the stress of labour. Often it’s the thigh muscles that get fatigued during labour. And that’s when a doctor decides to go for a C-section seeing that a woman has given up due to sheer exhaustion. For the same reasons, practice squats and other lower body exercises to make your body prepared to take on the stresses of labour. If you aren’t sure how to do it, take help from an expert, your doctor or your prenatal classes’ coach. Doing anything wrong when it comes to exercise during pregnancy can do you and your baby much harm,’ says Jayapali Shetty, a hypnobirthing practitioner, Mumbai. Here are five ways to start exercising during pregnancy. 

Keep yourself stress free: This is tough as we all know that stress at times can be unavoidable. But make a conscious effort to keep yourself stress free. Remember if you can practice and train your mind to remain stress free during your pregnancy, it won’t be a difficult task to do the same during labour. Stress during labour can reduce the production of oxytocin, a hormone that causes the contractions during labour. ‘Elevated stress levels can prolong the duration of labour or often make normal delivery distressing or stall it altogether. The mother’s stress level is also reflected on the baby, so stress during labour can make the entire birthing process harrowing for both. Prepare well in advance to keep stress at bay during labour,’ says Jayapali. Here are a few tips to help you tackle depression during pregnancy. 

Practise right breathing techniques: Corrective breathing can help in reducing stress levels, boost energy and help your baby grow and develop better. ‘Adequate oxygen intake also boosts baby’s health and vitality that helps the baby to cooperate better with the mother during labour,’ says Jayapali. Here are four simple breathing exercises that every pregnant woman should practise. 

Stay away from birth horror stories: ‘Many women love to share their pregnancy horror stories with expectant mums, if you are someone who has to sit through such stories, excuse yourself from the conversation. Negative stories about labour and delivery can trigger those thought just prior to labour or in the labour room which can negatively impact the progression of a natural delivery,’ says Jayapali. Here is what you need to know about fetal distress and why it isn’t good for your baby.

Eat right always: Diet obviously has an impact on pregnancy, labour and childbirth. But stay away from myths like eating a certain food like ghee or oil can help you slide your baby easily during labour. Remember there is no direct relation between your digestive tract and the birth canal. The reason you should load up on nutritious food is because it will help you be stronger, nourish your body, help in growth and development of the fetus and keep your systems healthy. ‘A healthy mother has more chances of triumphing over labour challenges and moving towards a natural delivery. Also, the right food and nutrition will help baby grow and position itself the right way for labour. Proper nourishment ensures that the fetus can also take on the stress of the birthing process and emerge out in the world naturally,’ explains Jayapali. But keep your weight in check; being overweight during pregnancy can make your desire for normal delivery go haywire. Here is the ultimate pregnancy diet plan for every pregnant woman to follow.

Learn more about pregnancy and labour: ‘Get proper education on labour and delivery. Either join a Lamaze, hypnobirthing or any prenatal class to learn more about the nuances of labour and delivery. This will help you prepare better and enter the labour room with the right mindset,’ says Jayapali. Here are five ways to combat backache during pregnancy.

Have your support system in place: It’s imperative for the father and other family members to support the expectant mum throughout her pregnancy and stand by her through the labour and respect her decisions. ‘If the father or other members are supportive towards the mother during pregnancy and labour it reduces the stress levels and this helps the mother to be at ease and deal with the labour better,’ says Jayapali. Here are five things that will happen to you after delivery that you need to be prepared for.  

Connect with a good doctor: ‘During your antenatal visits talk to your doctor about her views on natural birth and birth without violence. If you see that she isn’t reciprocating your feelings you should look out for another hospital or maternity centre which supports normal and natural births,’ says Jayapali. One way to find this out is by having a birth plan ready and showing it to your doctor. If she isn’t comfortable with your ideas or doesn’t respect your plans, you better wind up your consultations with her soon. Here are five things that you need to ask your gynaecologist during your antenatal visits.

Do regular perineal massage: Regular perineum massage after the seventh month can help an expectant mum deal better with labour, control stress, have less swelling and have reduced muscle tension and joint pain. As you massage your perineum, pull gently outward and forward on the lower part of the vagina with your thumbs hooked inside. This helps stretch the skin much in the same way that the baby’s head will stretch it during birth.