If you’re reading this, chances are you’re getting ready to meet your baby soon — how exciting! As a physiotherpist working closely with pregnant women, I’m often asked, “What can I do to prepare my body for labour?” The good news is, there’s a lot you can do now to feel strong, empowered, and ready for the big day.

Here are my top physiotherapy-based tips to help you prepare for labour — both physically and mentally.

1. Understand and Connect With Your Pelvic Floor

Your pelvic floor is a group of muscles that support your uterus, bladder and bowel, playing an important role in maintaining continence and core stability. While emphasis is often placed on the power and endurance of these muscles, when it comes to labour, relaxation and lengthening is key.

It can be difficult to know if your pelvic floor is relaxing fully, and lengthening when you push down. Engaging the services of a women’s health physio early in your pregnancy means you have time to address any difficulties that may be identified.

2. Get Familiar With Perineal Massage

From 34 weeks gestation, perineal massage can help to reduce the risk of more severe perineal tearing. It involves gently stretching the tissues between your vaginal opening and anus to increase elasticity.

A women’s health physio can show you or your partner how to do this safely and effectively if you’re unsure. Just 5-10 minutes twice a week is all that’s needed to reap the benefits of perineal massage.

3. Practise Breathing and Relaxation Techniques

During labour, your breath is one of your most powerful tools.

Try:

Slow, relaxed belly breathing — great for conserving energy in early labour and between contractions
Breathing in through the nose, sighing out through the mouth can be helpful during contractions - think “ooh’s and ahh’s”
Sounds will naturally become deeper and more primal as contractions intensify - think grunting, groaning and roaring.

These techniques help keep you calm, oxygenated, and in control — and they can also aid in pelvic floor relaxation.

4. Optimise Your Birth Positions

Movement during labour can be helpful to promote progress and pain relief.

Try:

On all fours (hands and knees)
Side-lying (great if you’ve had an epidural)
Squatting (use a support if needed)
Leaning over a birth ball

Practise these positions in the weeks leading up to birth so your body is familiar with them. A physiotherapist or childbirth educator can guide you through what might work best for your body and your baby’s position.

5. Strengthen and Stretch Safely

Gentle exercise throughout pregnancy is a great way to ensure your body has the strength and endurance for a long labour as well as an improved recovery.

Focus on:

Glute and leg strength – for stamina and birthing positions
Core stability – to support your pelvis and reduce back pain
Hip and pelvic mobility – to help your baby move down optimally

Prenatal yoga, Pilates, walking, and swimming are all fantastic, low-impact options but it can be ok to continue lifting weights and engaging in high impact exercise for some people.

Tip: If you’re unsure what’s suitable, speak with a physiotherapist trained in pregnancy care.

6. Learn About the Role of the Mind

Your mindset during labour can make a big difference.

Stress and fear can trigger the pelvic floor muscles to tighten and slow labour progress. Techniques like mindfulness, visualisation, and affirmations help shift your nervous system into a more relaxed, state. A calm mind will be able to better recall and draw upon the skills you’ve learned in the lead up to labour.

Tip: Create a calming playlist, visualise your cervix softening, or write down empowering birth affirmations to read during labour.

7. Know Your Risk

A personalised assessment with a pelvic floor physiotherapist can help to identify risk factors which may increase the likelihood of intervention in labour, a longer second stage (more time pushing), or more severe perineal tears. Knowing your risk means you can put strategies in place to reduce the risk of pelvic floor injury and ensure recovery strategies are in place should injuries occur.

Individualised assessment and management can help you to:

Learn how to push effective whilst relaxing your pelvic floor muscles
Get guidance on perineal massage
Discover which birth positions suit your body
Address any pregnancy-related discomforts (like back or pelvic pain)
Have the confidence to discuss other strategies with your obstetrician or midwife that may be employed by your birthing team to reduce injury risk
Feel empowered after your birth to manage any injuries that might be sustained to best aid your recovery.

Many women tell me this is one of the most empowering, confidence-boosting parts of their pregnancy journey.

Final Thoughts

Labour is an unpredictable process. It can be a positive and powerful experience for many, but for some it can fall short of expectations. Preparing body and mind can help you approach labour with strength, knowledge, calm and acceptance.

You don’t need to do it perfectly, but small steps like connecting to your breath and pelvic floor, and trusting your body and birthing team can go a long way.

If you’d like personalised support, I’d love to help. Reach out to our team of women’s health physiotherapist — we’re here to support you through pregnancy, birth and beyond.

By Amy Scarr
Physiotherapist

To see our Physiotherapists or book in for a Pilates consult, book an appointment with us online today or call our team on 07 55 04 7000.

Preparing for Labour – Tips from a Women’s Health Physio