Relaxation Techniques for during Pregnancy and Labour

1.    Positioning and Rest

·        Adopt comfortable positions as much as possibly

·        Change positions to relax and reduce pressure on tired muscles

·        Rest if you can for 1-2 hours during the day.

·        Remember to do ‘little bits’ often.

2.    Massage

·         Massaging sore and tired muscles helps to relax them

·         Especially useful over the lower back, upper back and over the shoulders.

·        Self-massage can also be achieved with a roller or ball, alternatively you can get your partner to do it for you.

3.    Position Thinking

·        Be optimistic about meeting your baby face-to-face and know that what you are/have been enduring is essential in the amazing process of creating a life.

4.    Pain Relief

·        Can be in many different forms – medication as directed by your doctor, heat, massage, relaxation, positioning and rest.

5.    Warmth

·        A warm shower or bath will always feel comforting.

·        Heat packs over the neck or lower back can help relax certain tense muscles.

6.    Encouragement and Reassurance

·        It’s always good to hear ‘you are doing well’ and other words of encouragement from family and friends.

7.    Education

·        Knowing what to expect reduces fear levels and therefore pain levels. Do some research and talk to people you know you can trust

·        Knowing who to ask for help is always reassuring

8.    Relaxation

·        Listen to music

·        Stretching or do some light yoga

·        Meditation

·        Aromatherapy

·        Go for a walk outside in the fresh air