Birth Prep Is More Than a Hospital Bag: The Skills No One Talks About

By: Dr. Meg Siegel, PT

When most people hear “birth prep,” they think of packing a hospital bag, installing the car seat, and maybe reading a few birth stories online.

But real birth prep — the kind that makes a difference for your body, your baby, and your recovery — is so much more than that.

As a pelvic floor physical therapist and birth doula, I’ve seen how learning a few key skills in late pregnancy can:

• Make more room for your baby to settle into the best position for birth

• Reduce your risk of tearing

• Make pushing more effective (and often faster!)

• Ease common discomforts in those last weeks of pregnancy

• Support your postpartum recovery from day one

Here’s what it really looks like.

1. Creating Space for Baby: Hip Mobility & Pelvic Floor Release

Your hips and pelvis aren’t just the “exit route” — they’re living, moving structures that can make birth easier or harder, depending on their mobility. By working on hip mobility and learning how to truly relax your pelvic floor, you create more space for your baby to get into the optimal position.

That means:

• Less likelihood of a “sunny side up” baby or stalled labor from positioning issues

• More efficient contractions

• A smoother pushing phase

  
  

2. Reducing Tearing & Improving Pushing Efficiency

Tearing isn’t just about “luck” — it’s often related to tension in your pelvic floor, creating more space in her pelvis and the speed at which your baby is born. When you practice specific release techniques and pushing positions ahead of time, your body learns how to open and yield, rather than tense and resist.The result?

• Less perineal trauma

• Faster recovery

• More control during birth

  
  

3. Pain Management — Yes, Even With an Epidural

Here’s the truth: pain management isn’t just for “natural birth” plans. Even with an epidural, you’ll experience sensations — pressure, stretching, and sometimes discomfort from positioning. Knowing how to manage that with breath, movement, and mental focus can help you:

• Stay calm and in control

• Work with your contractions

• Conserve energy for pushing

Plus, having these skills in your “toolbox” means you’re prepared if your epidural doesn’t work as expected or you don’t have time for one.

4. Early Postpartum Recovery: The Forgotten Fourth Trimester

Most birth classes end the moment your baby is born — but that’s when a whole new chapter begins for your body. In the early weeks postpartum, gentle, intentional movement can:

• Support pelvic floor healing

• Improve core engagement

• Reduce aches and stiffness from newborn care

• Boost circulation and energy

The earlier you know what’s safe and effective, the smoother your recovery will be.

Why This Matters

Birth prep isn’t just about getting through labor — it’s about setting yourself up for a healthier pregnancy, an easier birth, and a faster recovery.The work you do now pays off in those intense, beautiful, life-changing hours of labor… and in the weeks that follow.

If you want to learn these techniques step-by-step — from hip mobility and pelvic floor release to early postpartum recovery — I’ve put together a free resource to guide you.

Your body was made to give birth — and with the right prep, you can help it do just that, with less pain, less fear, and more confidence.