Childbirth is often portrayed in movies with dramatic scenes of mothers screaming in pain. However, this common image is far from the best way to approach labor. The truth is, how you push during labor plays a crucial role in not only minimizing discomfort but also preventing potential injuries like perineal tears.
Labor is a technical process, and learning the right techniques can make a huge difference in your delivery experience. Here’s how to effectively manage your efforts and avoid unnecessary strain on your body.
The First Stage: Focus on Breathing, Not Pushing
The first stage of labor, also known as the dilation phase, begins with the onset of regular contractions and ends when the cervix is fully dilated. For first-time moms, this stage typically lasts around 12 hours, while second-time moms may experience it in 6-8 hours.
At this stage, the key is not to push. Instead, focus on controlled breathing techniques to help you manage pain and prepare for the next stage. Use deep, slow belly breathing during contractions—inhale deeply through your nose and exhale slowly through your mouth. Between contractions, take the opportunity to relax and conserve energy.
Pushing too early can cause cervix swelling or tears, which will slow down dilation and prolong the labor process. So, resist the urge to push until your cervix is fully open.
The Second Stage: Push with Full Effort
The second stage of labor, also known as the expulsion phase, is when you begin pushing to bring your baby into the world. This phase begins when the cervix is fully dilated and ends when your baby is born.
For most women, this stage lasts about an hour for first-time mothers, and can be much shorter for those who've given birth before. Here's how to push effectively:
1. Get Into the Right Position
Lie back on the delivery bed with your legs bent and spread apart. Place your feet in stirrups, with your thighs wide open. Try to get your bottom as close to the edge of the bed as possible and keep your back pressed firmly against the mattress. Keep your chin tucked, and hold the handles on the sides of the bed, pulling them toward your shoulders.
2. Coordinate with Contractions
During this stage, contractions are stronger and more frequent, typically occurring every 1-2 minutes and lasting about a minute. When a contraction comes, take a deep breath and push as though you are trying to have a bowel movement. Hold the push as long as you can, then exhale and take another deep breath before pushing again.
It's crucial to rest in between contractions to prepare for the next push. Try to aim for 2-3 pushes per contraction, with each push lasting around 10-15 seconds.
3. Prevent Tears
Once the baby’s head begins to emerge, stop pushing and start exhaling gently. This helps to avoid putting excessive pressure on the perineum, which can lead to tearing. Let the baby's head slowly ease out with the assistance of the natural contraction process.
The Third Stage: Light Pushing for the Placenta
The third and final stage of labor is when the placenta is delivered. This typically happens within 5-15 minutes after the baby is born.
At this point, you will experience a less intense contraction as your body expels the placenta. There is no need to exert significant effort here—light, controlled pushes will help expel the placenta naturally.
Preparation Makes a Difference
While the thought of labor might feel overwhelming, understanding the mechanics of pushing and the proper techniques for each stage of childbirth can make a world of difference. Not only will it help you avoid unnecessary pain and tearing, but it will also give you a sense of control during what can be an intense experience.
By preparing yourself and learning how to push effectively, you'll be able to cooperate with your medical team and speed up the delivery process. Keep in mind that every labor is different, but the right techniques can make your experience smoother and more manageable.
