Preparing for labor starts weeks before your due date and covers everything from physical conditioning to knowing when it’s actually time to go to the hospital. The best preparation combines body work, a clear plan for pain management, familiarity with the signs of true labor, and having your logistics sorted so you’re not scrambling at 3 a.m. with contractions five minutes apart.
Physical Preparation Starting at 35 Weeks
Two exercises stand out for labor readiness: pelvic floor work and perineal massage. Strengthening your pelvic floor muscles during pregnancy can improve their function by up to 90%, which supports a vaginal delivery and gives you better control during pushing. The simplest version is a Kegel: squeeze the muscles you’d use to stop the flow of urine, hold for five to ten seconds, release, and repeat ten times. Doing three sets a day throughout the third trimester builds meaningful strength.
Perineal massage is a separate technique aimed at reducing tearing during delivery. The Royal College of Obstetricians and Gynaecologists recommends starting daily perineal massage from 35 weeks onward. You or your partner can do it: using a clean, lubricated thumb inside the vaginal opening, gently press downward and to the sides, stretching the tissue for about five minutes. It may feel uncomfortable at first but shouldn’t be painful. The goal is to increase the flexibility of the tissue that stretches around your baby’s head during birth.
Learning to Recognize True Labor
Braxton Hicks contractions can be intense enough to convince you labor has started when it hasn’t. The key differences come down to pattern, location, and response to rest. False contractions are usually irregular, felt mainly in the front of your abdomen, and tend to fade when you change position, rest, or drink water. True labor contractions come at regular intervals, get progressively closer together, and don’t stop when you rest or hydrate.
Another early sign is losing your mucus plug, a thick clump of mucus that seals the cervix during pregnancy. When the cervix starts to open, the plug gets pushed into the vagina. This can happen several days before labor or right at the start. On its own, it doesn’t mean you need to rush to the hospital, but it signals that your body is moving in the right direction. Sometimes the only definitive way to confirm labor is a vaginal exam to check for cervical changes.
When to Head to the Hospital
The classic guidance differs depending on whether this is your first baby. For a first delivery, head to the hospital when contractions come every 3 to 5 minutes for at least an hour, with each one lasting 45 to 60 seconds. If you’ve given birth before, labor often progresses faster, so the threshold is contractions every 5 to 7 minutes lasting 45 to 60 seconds. In either case, call your provider first to let them know you’re on the way.
A simple way to track this: use your phone’s stopwatch or a contraction timer app. Note when each contraction starts, how long it lasts, and the gap between them. If the pattern holds steady for an hour and you can’t talk through the contractions, that’s your signal.
Pain Management Options to Know in Advance
Having a plan for pain relief before you’re in the middle of it makes a real difference. You don’t have to commit to one approach. Most people benefit from knowing the full range and deciding in the moment.
Non-drug options include movement (walking, swaying, using a birth ball), position changes, warm water immersion, counter-pressure on the lower back, and TENS machines, which deliver mild electrical pulses through pads on your skin. TENS is considered safe, though the evidence for its effectiveness is less strong than for medication-based relief. Many people find it helpful in early labor as a way to manage discomfort before things intensify.
For stronger pain relief, an epidural is the most common choice and something worth discussing with your provider beforehand. Knowing how it works, when it can be placed, and what it feels like helps reduce anxiety if you decide to use one. You don’t need to decide now. But going in with zero knowledge of your options puts you at a disadvantage when you’re exhausted and in pain.
Decisions to Think Through Before Labor Day
A birth plan doesn’t need to be a rigid script. It’s a way to communicate your preferences to your care team so they aren’t making assumptions. A few decisions are worth thinking about in advance:
- Delayed cord clamping: The American College of Obstetricians and Gynecologists recommends waiting at least 30 to 60 seconds after birth before cutting the umbilical cord. For full-term babies, this increases hemoglobin levels and improves iron stores in the first several months of life. It also allows the transfer of immune cells and stem cells that support tissue repair. Most hospitals will accommodate this if you request it.
- Skin-to-skin contact: Placing the baby directly on your chest immediately after birth helps regulate their temperature, heart rate, and breathing. It also supports early breastfeeding. Let your team know this is important to you.
- Who will be in the room: Think about who you want present during labor and delivery. This is about your comfort, not anyone else’s feelings. Some people want only their partner; others want a doula, a family member, or a friend.
Eating and Drinking During Labor
Current guidelines from the American Society of Anesthesiologists recommend avoiding solid food during active labor but encourage clear liquids. That includes water, ice chips, sports drinks with electrolytes, fruit juice without pulp, and black coffee or tea without milk. Staying hydrated during labor is important for energy and endurance, so sip regularly.
If you have a higher-risk pregnancy or are likely to need a cesarean delivery, your provider may place stricter limits on what you can drink. This is because of the small risk of aspiration if general anesthesia becomes necessary. For low-risk labor, though, clear liquids are fair game.
Medical Screening Before Labor
One test that directly affects your labor experience is Group B Strep (GBS) screening, done during weeks 36 or 37 of pregnancy. GBS is a common bacterium that’s harmless to you but can cause serious infection in a newborn. The test is a simple swab. If you test positive, you’ll receive antibiotics through an IV during labor to protect your baby. About 1 in 4 pregnant women carry GBS, so a positive result is common and manageable. Knowing your status ahead of time means your care team is prepared the moment you arrive.
Packing Your Hospital Bag
Have your bag packed and by the door by 36 weeks. Babies don’t always wait for their due date. Focus on comfort, recovery, and the essentials your hospital won’t provide.
For you: a robe or front-opening shirt for nursing and skin-to-skin contact, comfortable pajamas or sweats, slippers, a nursing bra without underwire, maternity underwear, and a loose outfit to wear home. Bring your own toiletries: toothbrush, hairbrush, anything that makes you feel human after hours of labor. A phone charger with a long cord is easy to forget and hard to do without.
For the baby: a going-home outfit with layers (hospitals tend to be cold, and weather is unpredictable), one or two blankets, baby socks, and an outfit for first photos if that matters to you. The one non-negotiable item is a rear-facing car seat, properly installed in the back seat before your due date. The hospital will not let you leave without one.
Preparing Mentally
Fear of labor is normal, and ignoring it doesn’t make it smaller. Taking a childbirth education class, whether in person or online, gives you a framework for understanding what’s happening in your body at each stage. When you know that transition (the most intense phase) typically lasts 30 minutes to 2 hours and means you’re close to pushing, the pain has context. That context makes it more manageable.
Practice breathing techniques before labor starts so they feel natural under stress. Slow, deep breaths during contractions activate your body’s relaxation response and help you avoid the tension-pain cycle where fear causes you to tighten up, which increases pain, which increases fear. Even five minutes of daily practice in your third trimester builds the habit.
Talk to your birth partner about what you need from them. Specific instructions help: “remind me to change positions,” “press hard on my lower back during contractions,” “don’t ask me questions between contractions.” The more concrete you are now, the more useful they’ll be in the room.