The Ultimate Birth Prep Checklist: 10 Essentials for a Smooth and Empowered Labor
Essential Birth Prep: A Guide for Moms-to-Be
Preparing for birth can be both exciting and nerve-wracking. Whether it’s your first or fifth baby, there’s something empowering about being prepared and knowing you’ve got everything covered for one of life’s most monumental moments. That’s why I’ve put together a detailed checklist of my birth prep essentials to help you feel calm, confident, and ready for anything. You can download the full checklist for free on my website, in my online shop, but let’s dive into the key elements I swear by.
1. Birth Ball & Peanut Ball: Must-Have Tools for Comfort and Positioning
The birth ball is an absolute game-changer. I can’t recommend it enough. It's perfect for helping with labor positioning and encouraging the baby to move into the ideal position. It’s something you can use well before labor starts too—sitting on it during pregnancy helps with posture and ease of movement. I've linked to the one I chose below, but make sure to get one that’s sturdy and the right size for your height!
Intl. Link: Natural birth & fitness ball
AUS: Natural birth & fitness Ball
Along with the birth ball, I also invested in a peanut ball. This little tool has been a lifesaver for early labor positioning. It’s used to help open up your pelvis and create space for the baby during contractions, especially if you’re trying to avoid medical interventions. It’s great to have on hand if you’re planning a natural birth and looking to support your body as much as possible.
Intl. Link: Peanut Ball
AUS: Peanut Ball
2. Books to Educate and Empower
I’m that person who needs to know exactly what to expect, especially when it comes to something as big as labor and delivery. Being informed has really helped me stay grounded and keep my anxiety in check. Two books I absolutely loved are The Birth Space and The Little Book of Self-Care for Moms-to-Be. Both gave me incredible insights into pregnancy, birth, and postpartum care, and the self-care tips helped me feel more confident in my journey to motherhood. There’s so much information out there, but these books offered a great mix of practical advice and emotional support.
Intl. Link: The Birth Space
AUS: The Birth Space
Intl. Link here: The little Book of selfcare for moms to be
Aus: Link here
3. Write a Birth Plan & Labor Preferences
I’ve learned that birth is unpredictable—and I don’t want to put too much pressure on myself to plan every little thing. But, I do think it’s super helpful to know what my options are and what I want. So, I’ve been working on my birth plan (more like a list of my wishes and preferences). This way, my care team knows exactly what I’m hoping for during labor, whether that’s pain relief options, positions, or just making sure my partner’s involved in the process. The goal is to make sure you’re as comfortable and informed as possible, so you can navigate your birth in the way that feels right for you.
4. Creating My Birth Space: Comfort is Key
Whether you’re birthing at home, a birth center, or the hospital, creating a space where you feel calm and comfortable is key. This is something I’ve spent a lot of time thinking about. I’ve gathered a few items that will help me create a peaceful atmosphere, like fairy lights, a diffuser with essential oils, and a few crystals for good vibes. Consider what makes you feel calm—whether that’s a comfy pillows, a blanket, or a soothing scent. The goal is to set the stage for a relaxing environment where you can focus on what’s happening with your body and your baby.
5. See a Pelvic Floor Physiotherapist
I can’t stress this enough—see a pelvic floor physio! They’re amazing for assessing any aches or discomforts you might be feeling throughout pregnancy, and they can help prepare your body before birth. A pelvic floor therapist can even teach you how to do perineal massage, assess your risk of tearing based on the length of your perineum, and give you exercises to strengthen your pelvic floor. It’s such great support throughout pregnancy and a fantastic way to get your body ready for birth.
6. Perineal Massage: Prepping My Body
This is something I’ll start around 34 weeks as recommended by my pelvic floor Physio therapist. Perineal massage is all about getting your body ready for the stretching it’s going to do during birth. Honestly, it’s not the most glamorous thing, but it’s so worth it if it helps prevent tearing. Towards the end of pregnancy, it can be tough to reach, so I’m getting my partner involved. It’s a nice bonding activity, and I’ll definitely need the extra help as I get bigger!
7. Breathing Techniques: Breathe Through the Contractions
Breathwork is one of the most important things I’m practicing during my pregnancy. Different breathing techniques will help you stay calm during contractions and ensure you’re managing your pain effectively. I’ve been working on various patterns, like slow deep breaths and focused exhalations, to help me through labor. The breathing techniques are something you can practice long before the big day—starting now will help you feel confident and ready.
8. Food & Hydration: Fuel Your Body
When you’re in labor, you’ll want to have plenty of energy to get through it all. That’s why it’s important to think about what foods to bring with you or to prepare. I’ll stock up on protein-packed, nutrient-dense snacks that will keep my energy levels up. I’m also planning on having some of my favourite snacks on hand to keep me emotionally supported—think dark chocolate coated strawberries and bananas or granola bars for quick bursts of energy.
Oh, and electrolytes! I’m making sure I have high-quality electrolytes to stay hydrated because you really need that during labor. Staying hydrated = staying energized.
9. Educate Yourself on Birth Positions and Tearing Prevention
Educating myself on different birth positions and techniques to reduce tearing has been a priority. There are so many different ways to position your body during labor to help things progress smoothly, and I want to make sure I’m making choices that will support my body in the best way possible. I’ve done a lot of research into different positions and what works best for each stage of labor, and I feel much more empowered knowing that I can control this part of the process.
10. Create Playlists for Every Mood
This is probably one of my favorite parts of prep—creating the perfect playlists. My midwife gave me the awesome suggestion of having three playlists ready: one with calm and grounding music, one with empowering, fiery songs for those intense moments, and one with my all-time favorite happy songs to lift my spirits if I need an endorphin boost. Music can be such a powerful tool during labor, so I’m making sure I’ve got all the vibes covered.
Birth is a wild, unpredictable journey, but with the right prep, you can feel as ready as possible. I hope these essentials help you feel calm, empowered, and supported for your big day! Don’t forget to grab the full checklist from my website and start prepping in a way that feels good to you. You’ve got this, mama! 💪💕
