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Unmedicated Birth: What Actually Helped
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items I went into this wanting an unmedicated birth, and realized it’s less about being “tough” and more about being prepared. These are the things that genuinely helped me get ready, physically and mentally.
I don’t believe it’s an all-or-nothing approac...
Sections
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Mindset & Prep 📚
Movement & Stretching 🧘🏼♀️
Strength & Labor Prep Workouts 🏋🏼♀️
Nutrition for Labor Prep 🥪
Labor Support Essentials 🏥
Mindset & Prep 📚
Getting in the right headspace made a bigger difference than I expected. These helped me understand what was happening in my body and feel less anxious going into labor.
This was THE book that taught me most about empowerment though childbirth! If unmedicated is your goal, this is the book to read!
Ina May's Guide to Childbirth|Paperback
This was another really helpful book that got my husband and I onboard with him being an active participant in my birth! Super helpful tips in here.
Husband-Coached Childbirth (Fifth Edition): The Bradley Method of Natural Childbirth|Paperback
An amazing book if your goal is to go unmedicated in the hospital and that was my goal and what happened!
Natural Hospital Birth 2nd Edition: The Best of Both Worlds|Paperback
When I went into labor my instincts kicked in. But when things felt too hard I leaned on this breathing technique!
BREATHING Techniques for an EASIER LABOR | How To Breathe During Labor | Birth Doula | Lamaze
Movement & Stretching 🧘🏼♀️
I focused a lot on staying mobile and helping my body open up naturally. These are the things I used almost daily to stay consistent without overcomplicating it.
I followed this video religiously throughout my entire pregnancy. Tried to do it every day, sometimes every other day.
Daily stretches | Prenatal workout, Pregnancy workout, Pregnancy workout videos
Primal squats, I would do primal squat holds while reading or watching TV at home. The stretch felt good and I think it really improved mobility.
Unlocking the Primal Squat: Common Mistakes Revealed
Loved my birth ball for opening up my hips in the third trimester. Doubled as a bouncer for my baby after she was born!
Weighted Stability Exercise Ball - Cream 55cm - All In Motion™: PVC, 300lb Capacity
Strength & Labor Prep Workouts 🏋🏼♀️
Simple, pregnancy-safe movements that helped build endurance and support my body for labor.
Squat! Squat! Squat! I did so many squats throughout pregnancy! I used weight (I did this pre-pregnancy so my midwife okayed continuing them).
Dumbbell Squat: Video Exercise Guide & Tips
On days I didn’t have the energy to lift I’d get on the treadmill and do a slow incline walk for movement!
10 Health Benefits of Incline Walking and How to Get Started
Nutrition for Labor Prep 🥪
I tried to be more intentional about what I was eating toward the end of pregnancy. These are the foods and little habits I incorporated that are often recommended for supporting labor prep.
I love dates, I ate so many in my third trimester! Great on their own or with some peanut butter!
Organic Medjool Dates, Whole
Drank this religiously starting at 32 weeks, 1-2 cups daily! I would brew a big batch and then keep it in the fridge with lemon!
Traditional Medicinals Organic Raspberry Leaf Herbal Tea - 16ct
My sister in law recommended this! She has had two unmedicated childbirths as well! Started drinking a glass a day starting at 32 weeks! 
Dole 100% Pineapple Juice - 46 fl oz Can
A little controversial but added this in at 36 weeks. Supposed to help with cervical softening.
Nutricost Evening Primrose Oil 1,300mg, 120 Softgels - Cold Pressed, Non-GMO, Gluten Free, 120 Servings
Labor Support Essentials 🏥
These are the physical items that made a big difference during labor itself (or that I was really glad I had ready). Simple, but so helpful in the moment.
This was great for labor: I used it during pushing when I was really getting fatigued!
Nitrous Oxide During Labor
I used my voice during labor and my throat NEEDED these. Cough drops and ice chips were my friends!
Traditional Medicinals Throat Coat Lemon Ginger Echinacea Lozenges - 16ct
When it was go-time I didn’t think about music but luckily my partner did! We had a speaker packed in our hospital bag for labor!
JBL Go4 Portable Bluetooth Waterproof Speaker - White: USB-C, IP67, Rechargeable
I labored at home as long as I could. The heat pad worked great when contractions got intense.
Pure Enrichment PureRelief with 4 Heat Settings and 2hr Auto Shut-off Deluxe Heating Pad - 12" x 24" - Gray
I used this a lot to reflect pain during contractions! I think it helped distract my brain.
Engraved Wooden Labor Comb: Natural Birth Pain Relief