1. Seek prenatal education. Take classes on labor, birth, and natural labor pain management. Become as knowledgeable about the birthing process and natural labor as possible, and find classes that work best for you.
2. Exercise regularly. Natural childbirth requires energy and stamina, which means you will want to remain physically fit throughout your pregnancy. Try to exercise for 30 minutes every day, even if you only take a brisk walk.
3. Lose weight, if needed. Women who maintain a healthy weight throughout their pregnancy tend to experience a smoother labor and fewer complications. Learn how much weight you should gain during your pregnancy and try stay within that range.
4. Learn muscle relaxation techniques. Techniques for muscle relaxation help you learn to loosen muscles and reduce the body’s resistance to opening for the baby’s arrival. In addition, learning to relax in response to pain can lower discomfort and makes the process easier.
5. Strength lower back and pelvis muscles. Squatting as opposed to lying on one’s back helps open the pelvis and ease the baby into an optimal birthing position. Practice squats to strengthen your pelvis and lower back muscles to make maintaining the position easier during labor.
6. Select the right health provider. Choosing a health-care provider with experience in natural birth can help you throughout pregnancy and labor.
7. Research water therapy. Warm water can ease pain, soothe tense muscles, and promote relaxation. Look into water therapies and spend as much time in water as you can throughout your pregnancy.