expecting parents checking ultrasound with doctor

How to Prepare for Labor: Tips for Birth, Body, & Mind

6 min readUpdated October 15, 2025

Key Takeaways

  • Prepare your body and mind for labor with gentle movement, balanced nutrition, rest, and hydration.

  • Create a flexible birth plan and know how to recognize early labor signs, including the 5-1-1 rule for contractions.

  • Pack your hospital bag by 36 weeks and explore pain relief options—both medical and non-medical.

  • Emotional readiness matters—set boundaries, use calming techniques, and seek support when needed.

  • Plan for postpartum recovery and know urgent warning signs and when to call your provider. Every birth journey is unique, and small steps help you feel prepared.

Wondering how to prepare for labor—physically, mentally, and emotionally? You’re not alone. As your due date approaches, it’s natural to feel uncertain about what to expect and how to prepare.
This guide breaks down what you can do now to feel more confident as you approach delivery day. From organizing essentials to caring for your body and mind, you’ll find simple, realistic steps to help you feel prepared.
Physical Preparation
  • Gentle exercises like 4-point kneeling and wall slides
  • A balanced pregnancy diet with lean proteins, grains, and veggies
  • Movement like walking or yoga (if approved by your provider).
Pain Management Options
  • Medication choices like epidurals or IV options
  • Comfort measures such as breathing, massage, and warm showers.
Emotional and Practical Readiness
  • A flexible birth plan
  • Hospital bag packing tips
  • Knowing when and how to contact support.
Signs of Labor
  • Regular contractions or water breaking
  • When to go to the hospital or call your provider.
Whether you’re weeks away or just days out, this is your step-by-step companion to preparing for labor and delivery—without the overwhelm.

Preparing for Labor and Delivery

As your due date approaches, you may find yourself thinking more about how to get ready for labor, both physically and practically. While no two births are the same, taking small, steady steps toward preparing for childbirth can help you feel more confident.
Start by ensuring the essentials are in place: a plan for getting to your birth location, a contact person to notify when labor begins, and a few comfort items within easy reach. These basics can go a long way in helping you stay grounded.
Simple routines, such as light movement or stretching, staying hydrated, and getting adequate rest, may also support your body during the final weeks. These can be natural ways to prepare your body for labor, especially when done consistently and with care.
You may also explore various birthing techniques, such as focused breathing, different positions, or relaxation strategies, to use during contractions. The goal isn’t to control the process but to find what helps you feel more at ease.
Ultimately, preparing for labor and delivery means listening to your body, thinking through a few key logistics, and building in moments of calm wherever possible. That foundation may help you feel more ready, however your labor unfolds.

Creating a Birth Plan

A birth plan is a simple, one- or two-page guide that outlines your preferences for labor, delivery, and the early hours with your baby. It helps your care team understand what matters most to you, while keeping things flexible if your needs change during labor.
A good time to think about when to start preparing for labor is during your third trimester, giving you time to explore your options and talk through your preferences with your healthcare provider. You don’t need to know every detail, but identifying your priorities early can help you feel more confident and supported when labor begins.
Include basic info too—your name, due date, key contacts, and any important medical notes. This can help your team support your choices throughout the process.
Creating a birth plan is one aspect of preparing for childbirth that can help you feel more prepared. Think of it as a conversation starter, not a contract, designed to help you prepare for delivery in a way that’s personal, supportive, and flexible.
Consider downloading our printable birth plan template to guide you through the process and ensure you don’t miss important details.

Recognizing the Signs of Labor

Labor often begins with subtle shifts you might notice over hours—or even days—before contractions begin regular patterns. It helps to know what’s typical, so you can feel ready and trusting when things start to move.
These signs might occur in any order, and not everyone experiences them all. Being aware of them can help you prepare for labor, giving you time to activate your support system when the moment arrives.

When to Go to the Hospital

If your contractions are growing stronger, last about 60 seconds, and occur every five minutes for at least an hour (often referred to as the 5-1-1 rule), labor may be progressing.
You should also contact your healthcare provider or go to the hospital if:
  • Your water breaks, especially if the fluid is green, brown, or has an odor
  • You experience heavy bleeding or bright red blood
  • You feel a significant decrease in your baby’s movement
  • You have a fever or feel unwell.
Every pregnancy is unique, so ask your healthcare provider in advance about the specific signs to watch for, based on your health history and individual pregnancy needs.

Packing for the Hospital

Packing your bag by around 36 weeks’ gestation gives you peace of mind that you’re ready if labor starts early.
Pack everything in one bag, then place it near the door or in your car once you reach full term, so it’s ready whenever you are.
Want a more detailed checklist? Explore the Pampers Hospital Bag Checklist to make sure you’ve got everything covered.

Pain Management Options

There’s no single right way to manage labor pain. What works best depends on your body, personal preferences, and the progression of your labor. Some parents opt for medical pain relief, while others prefer comfort-based approaches. Many use a mix of both.
Here are some of the most common pain medication options your healthcare provider may offer:
  • Epidural anesthesia. One of the most common choices for pain relief during labor. This numbs the lower part of your body while you remain awake and alert. It’s typically given once labor is active and may limit mobility.
  • Spinal block. Often used for cesarean delivery, this delivers quick, short-term pain relief directly into the spinal fluid.
  • Combined spinal-epidural (CSE). This option provides fast relief like a spinal block, with the ongoing numbing effects of an epidural.
  • Opioid medications. These may be administered by injection or IV and can help alleviate contractions. They don’t eliminate pain and may cause drowsiness.
  • Nitrous oxide. Sometimes called laughing gas, this is inhaled through a mask and can help reduce anxiety and discomfort. It works quickly and wears off fast.
It’s a good idea to discuss the options available at your birth location with your healthcare provider ahead of time, as well as any preferences or concerns you may have.

Labor Exercises and Birthing Techniques

If you’re interested in how to make labor easier without medication or want extra support alongside it, several non-medical techniques may help you feel more comfortable during contractions:
  • Changing positions. Walking, rocking, squatting, or swaying may help ease discomfort and encourage labor to progress
  • Massage and counter-pressure. A gentle touch on your back, hips, or shoulders can release tension
  • Breathing and relaxation. Deep breathing, visualizations, or calming music may help manage pain naturally
  • Progressive relaxation. Focusing on slowly tensing and then relaxing each muscle group. Working from your toes to your neck and head in a quiet area with no interruptions. 
  • Warm water. A bath or shower can help relieve lower back pain and muscle tightness
  • Hot or cold packs. These may offer relief when applied to areas like
  • Birthing ball. Sitting or leaning on a birthing ball can support mobility and relieve pelvic pressure.
These birthing techniques can be used throughout labor, whether you're planning a medicated or unmedicated birth. Exploring a few options beforehand can help you feel more confident and in control when the time comes.
Want help exploring which pain relief options are best suited for you? Take the Pampers Labor Pain Management Quiz to see what aligns with your preferences.

Preparing Emotionally and Mentally

As labor approaches, it’s common to feel a mix of emotions—excited, anxious, even overwhelmed. Supporting your mental well-being is an important part of preparing for childbirth.
Here are some ways to reduce stress and support your emotional preparation:
  • Get enough rest and nourishment, and stay active if your provider approves; it can help ease stress and boost your mood.
  • Set boundaries around stress by asking for help with tasks or slowing down your schedule.
  • Use calming activities, like breathing exercises or gentle stretching, to stay grounded.
  • Talk openly with someone you trust or ask your healthcare provider about local support if you’re feeling anxious or low.
  • Speak up if you’re struggling. Emotional support and treatment are safe and important during pregnancy.
Taking care of your emotional health is just as meaningful as any physical preparation. A calm, supported mindset can help you feel more ready for labor and everything that comes next.

Nutrition and Physical Preparation

Eating well and staying active play a vital role in preparing for labor and delivery, supporting your energy, resilience, and overall comfort as your due date nears.

Diet to Follow

Aim to eat a balanced, nutrient-rich diet—as ACOG recommends, you'll likely need about 340 extra calories per day in your second trimester, and a few more in the third. Focus on foods that provide essential nutrients:
  • Folic acid (600 µg/day), to support neural development
  • Iron (27 mg/day), for healthy blood flow
  • Calcium (1,000–1,300 mg/day) and vitamin D (600 IU/day) for bones
  • Choline (450 mg/day), omega-3s, B vitamins, and vitamin C 
  • Drink 8 to 12 cups of water daily to support hydration, digestion, and amniotic fluid levels.
Eating a variety of whole foods, including fruits, vegetables, lean protein, dairy, whole grains, and low-mercury fish, helps you and your baby get the nutrients you need.
If you have specific health needs, such as anemia, you may want to consult your healthcare provider about tailored dietary adjustments or supplements.

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Exercises to Do During Pregnancy

If your healthcare provider has cleared you for physical activity, gentle movement during pregnancy can help support your posture, strength, and comfort as your body changes. Here are four exercises that are safe and supportive as you prepare for labor:
1. 4-Point Kneeling
This move tones the abdominal muscles and helps build core awareness.
  • Start on all fours with shoulders above your hands and hips above your knees.
  • Inhale, then exhale as you gently pull your belly in to engage your core.
  • Keep your back straight and breathe steadily.
  • Repeat 4 to 6 times.
2. Seated Ball Balance
Great for strengthening your abs and improving balance.
  1. Sit on the center of a yoga ball with feet flat and back neutral.
  2. Engage your core by pulling your belly button toward your spine.
  3. Extend one leg while lifting the opposite arm.
  4. Hold for a few seconds, then switch sides.
  5. Repeat 4 to 6 times.
3. Back Bend
A gentle stretch to help ease late-pregnancy back discomfort.
  • Stand with feet hip-width apart and palms on the back of your hips.
  • Slowly lean back about 15 to 20 degrees—no need to overdo it.
  • Hold for 20 seconds, then return to standing.
  • Repeat 5 times.
4. Wall Slide
Helps build strength in your lower body, including your thighs and hips.
  1. Place a yoga ball between your back and a wall.
  2. With feet flat and hip-width apart, bend your knees and slide down the wall.
  3. Try to reach a 90-degree angle, then push back up.
  4. Repeat 5 to 10 times
Always move slowly, stay hydrated, and stop if anything feels uncomfortable. These low-impact movements can support you physically and mentally as you continue preparing for labor and delivery.
For more pregnancy-safe workouts, check out the full guide on Exercise During Pregnancy.

Postpartum Planning

Postpartum recovery looks different for every parent, but preparing for it ahead of time can help you feel more supported during the early days with your newborn. While your focus may naturally shift to your baby after birth, your own healing and well-being matter too.

Physical Healing and Comfort

Recovery can include soreness, bleeding, and fatigue, whether you have a vaginal birth or a cesarean. Supporting your body during this time is important. Practical ways to care for your healing body include gentle movement, staying hydrated, getting enough protein, and asking your provider about safe remedies for discomfort. Gathering basics ahead of time—like maternity pads, peri-care items, and comfy clothing—can lighten your load when you're resting and recovering.

Emotional Support

The early postpartum period can bring a range of emotions. Feeling weepy, tired, or irritable—often called the “baby blues”—is very common. However, if you experience these feelings persisting or becoming overwhelming, it’s essential to consult your healthcare provider. You could be experiencing postpartum depression, which is treatable and for which support is available.

Feeding and Daily Life

Whether you plan to breastfeed, formula-feed, or use a mix, this learning curve takes time for both you and your baby. It can be helpful to prepare with supplies like nursing pads, bottles, formula, and a comfortable feeding space before your due date. Think about who can help with household tasks or baby care to give you time to rest, especially during the early days.

Scheduling Care and Rest

Plan by choosing a provider for your postpartum checkups and arranging follow-up appointments. Allow plenty of rest time at home and consider syncing your schedule with your partner's or support person’s to ensure you have built-in breaks for sleep, errands, or self-care.

When to Contact Your Healthcare Provider

As your due date approaches, it's helpful to know when to contact your healthcare provider. Here are key warning signs from the CDC that may need prompt attention:
  • Vaginal bleeding or fluid leakage more than light spotting—such as soaking through pads—or smelling unusual discharge.
  • Your water breaks, even if contractions haven’t started.
  • Your baby’s movements decrease or stop over a two-hour period; this could signal a problem.
  • Severe belly, chest, or back pain that comes on suddenly and doesn’t go away.
  • Sudden swelling, pain, or redness in your arms or legs, which could suggest a blood clot.
  • Overwhelming tiredness, dizziness, confusion, or difficulty breathing—especially if these symptoms feel different from what you’ve experienced before. 
If you notice any of these red-flag symptoms—or if something just doesn't feel right—call your provider right away. You know your body best, and it’s always okay to ask questions or seek clarity.

FAQS AT A GLANCE

Gentle exercise, rest, hydration, and a balanced diet can all support your body. Simple movements, such as squats or pelvic tilts—if approved by your healthcare provider—may help your body feel more prepared for labor.

The Bottom Line

There’s no perfect formula for how to prepare for labor, but taking care of your body, mind, and environment can help you feel more confident and supported when the time comes. Whether you’re considering birthing techniques, packing your hospital bag, or simply taking a moment to rest, each step contributes to a stronger foundation for delivery and beyond.
Remember, your healthcare provider is your partner in this journey. When something doesn’t feel right—or even if you’re just unsure—it’s always okay to reach out.
Looking for extra support along the way? The Pampers Rewards App provides helpful tools and exclusive savings to make your parenting journey a little easier, starting even before your baby arrives.

The information in this article is based on the expert advice found in trusted medical and government sources, such as the American Academy of Pediatrics and the American College of Obstetricians and Gynecologists. You can find a full list of sources used for this article below. The content on this page should not replace professional medical advice. Always consult medical professionals for full diagnosis and treatment.

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