Worried About Tearing During Birth? Read This!

It’s completely natural to feel a bit anxious about tearing during birth. Many expectant mums share this concern, and while it’s important to acknowledge these feelings, it’s equally empowering to know that there are practical steps you can take to reduce the risk of tearing and support a gentler birth experience.

Why Does Tearing Happen?

During childbirth, as the baby’s head and shoulders pass through the birth canal, the perineum (the area between the vagina and the anus) needs to stretch significantly. While our bodies are designed for this incredible process, sometimes the skin and tissues don’t stretch enough or are forced to stretch too quickly, leading to a tear. However, with the right preparation and techniques, you can help your body adapt more smoothly.

Tips to Help Prevent Tearing During Birth

1. Perineal Massage

Starting from around 34 weeks of pregnancy, perineal massage can help increase the flexibility of your perineal tissues. By gently massaging this area a few times a week, you can encourage elasticity, which may reduce the likelihood of tearing. Your midwife should go through this with you and I do cover this in my courses but here is a brief step by step guide: 

Step-by-Step Guide:

• Get Comfortable: Sit or lie down in a relaxing position, on the bed, in the bath or even up against a wall. You can use a mirror to help at first if needed.

• Wash Your Hands: Ensure clean hands to avoid any infection. It might also be a good idea to empty your bladder beforehand.

• Use a Natural Oil: Apply a small amount of unscented oil (e.g., almond, coconut, or olive oil) to your thumb/s finger/s and the perineal area.

• Positioning: Place your thumb or finger about 2-3 cm (1 inch) inside your vagina. You can start with just 1 thumb or finger.

• Start with stretching: Gently press downwards (toward your rectum) and to the sides, feeling a mild stretching sensation. Hold this stretch for 1-2 minutes.

• Massage: Use a ‘U’ shaped motion, slowly and gently, for 2-3 minutes. Focus on relaxing your pelvic floor muscles as you do this.

• Breathe and Relax: Deep breathing can help you stay calm and comfortable.

Lets face it, you’ve got a big bump in the way at 34 weeks so how are you going to achieve perineal massage? Well, your partner could help.

This short video is great to understand how a partner can help you with this. >>Click here<<

2. Breathing Techniques

During labour, staying calm and using focused breathing techniques can help you avoid pushing too forcefully. Quick, panicked pushing can increase the risk of tearing, whereas deep, controlled breaths help you tune into your body’s natural rhythm. In my classes, I teach specific breathing methods that not only keep you calm but also support your body’s natural birthing process.

3. Choosing the Right Birthing Positions

The position you choose for birthing can significantly impact the amount of pressure on your perineum. Upright or side-lying positions, as well as being on all fours, can help reduce unnecessary strain. These positions allow gravity to assist and give your perineum a better chance to stretch gradually.

4. Applying Warm Compresses

Studies show that applying a warm compress to the perineum during the pushing stage can improve blood flow and elasticity. The warmth helps the tissues to stretch more comfortably, and improve blood flow to the area, providing a soothing sensation while reducing the risk of tearing.

5. Take It Slow

A slower, more controlled delivery of your baby’s head allows the perineum to stretch naturally. Instead of bearing down with all your strength, letting your body do the work gradually can make a huge difference. Listening to your body and having understanding of what the different stages of your labour may look/feel like, instead of coached pushing will greaten your chances to having minimal or no tearing.

How Hypnobirthing Can Help

Through relaxation techniques, visualization, and practical birth education, hypnobirthing can help you feel more in control and confident. When you approach birth with a calm and positive mindset, your body is more likely to work harmoniously, reducing tension and the risk of tearing.

Ready to Feel Confident and Prepared?

If you’d like more tips and support on preparing for a positive birth, get in touch, I’d love to chat and help you feel more confident! 

You’ve got this, mama!