The idea of giving birth
can be daunting and scary, especially for new mothers. The fear of going
through pain can be overwhelming and make pregnancy much less enjoyable. Even
though pain medications can dramatically reduce labor pains, you more than
likely will still feel a good amount no matter how much medication you are put
under. For all expecting mothers, it is important to confront any fears, share
them with people you trust, and enact a plan to help you manage the pain you’ll
feel while giving birth. Below are some simple strategies of how to reduce laborpains and overcome the mental aspects of childbirth that can make the pain even
worse if not addressed.
First, what kinds of pain
and sensations should you expect? Labor is a painful process for multiple
reasons, as many areas of the body will experience more pressure, stretching
and aching than you’ve likely ever felt before. The cervix, which is
particularly sensitive to pressure and stretching, is the source of some of the
greatest pain, as the vagina will feel like it is being stretched beyond its
limits. You will also likely feel intense pressure against your bladder and
your rectum as the baby makes its way out of the body. This can be eased by
emptying your bladder frequently during labor. Contractions will feel like
intense cramping, and women typically experience pain in different areas during
these, including the back, hips and abdomen. For women who give birth without
the use of an epidural, changing positions during labor can help reduce pain
felt from contractions. Other effective tips on how to reduce labor pains are
listed below.
Make Noises
During labor, you’re going
to want to breathe deeply to help relax and ease the strain on your lower body.
One way to do this is to make noises in a low voice, engaging the diaphragm and
helping you breathe more effectively. If you can manage it, stay away from
high-pitched noises and screams that will only inhibit the flow of oxygen
throughout your body. On top of helping you breathe more freely, many women
find that making sounds helps take their mind off of the pain and gives them
something else to focus on. If you’d like, you can even memorize a text, poem
or monologue before going into labor, the reciting of which will help you
engage your brain and voice during childbirth, taking focus away from the pain
and placing it somewhere else.
Use Heat To Soothe Pain
Applying warm compresses to
areas that are under stress can help soothe pain and create a greater sense of
comfort during labor. In the first stages of labor, relaxing in a warm bath or
shower (if available) can relax the body and mind for the difficult process
that lies ahead. Likewise, continuing to apply heat during the more painful
stages can result in increased comfort and tranquility. Some women enjoy a
heated compress at the back of the neck, near the abdomen, or against the lower
back and it can be a very effective way to dull some of the pain.
Have A Support Team
For couples, there is often
a lot that can be done during pregnancy to prepare for the big delivery. That
includes taking birthing classes and reading up on how a partner can act as a
support coach during labor. Research has shown that women who are motivated by
someone who they trust and who is prepared to guide them through the birthing
process are more likely to have efficient and less painful births. Many women
also opt to hire a “doula” or trained birthing assistant whose main goal is to
provide you with emotional (and sometimes physical) support while you give
birth. Typically, doulas interact with expecting mothers during pregnancy so
that a level of trust is established going into the actual birth. Many have
found the support and guidance of a doula to be an invaluable resource in
helping them effectively manage labor pain.
Visualization
Many women also rely on
visualization techniques to employ a “mind over matter” approach to childbirth.
There are several distinct advantages to this type of strategy, one of which is
that pregnant women can improve and work at visualizing well before they are
giving birth. Like meditation, this method can be a great way to take your mind
elsewhere during moments of pain and relax your muscles and breath. By keeping
a strong mind, childbirth becomes a less intimidating and overwhelming
experience. Many women are able to include their child in these visualizations,
transforming their labor into a journey, instead of a struggle. While this
technique may not be right for everyone, it is certainly worth it to practice
mental exercises that can calm your mind and relax your body before going into
labor.
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