How To Avoid Tearing During Childbirth
Tearing during childbirth always makes the Top 5 on the list of fears, when I’m working with an expecting Mom-To-Be! It’s one of the first things a New Mom will ask her Doctor or Midwife immediately after delivery.
Now, I have bad news… But I also have GREAT news.
Bad news: More than 4 out of 5 first-time birthers will experience some degree of tearing during the pushing phase of childbirth.
GREAT news: Over 95% of tears are minor! Often requiring few to no stitches.
More GREAT news: There are ways to lower your risk of tearing, and minimizing the degree if you do!
I was fortunate enough to avoid tearing during my daughter’s vaginal delivery. With my own strategies and continued education as a Birth Doula, I’ve been able to help my clients and so many other women online that follow me on my social medias avoid tearing too!
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Degrees of Vaginal Tears
When it comes to tearing our childbirth, there’s a scale of 1-4 degrees based on the severity of a tear. I want you to understand this, because like I said a lot of women that experience tearing actually have minor tearing, which is usually a 1st degree tear!
1st Degree Tear
- These tears are the least severe and involve only perineal skin. (The perineum is the area between your vagina and rectum)
- It’s a slight, minor, and superficial tear that most often doesn’t even require a stitch.
- These tears usually heal within a few weeks after delivery.
- The pain is described as stinging during urination, but tolerable.
2nd Degree Tear
- This tear goes a little deeper, into the tissue of your perineum.
- Stitches are required, but it is generally minor. (1-2 stitches)
- Also takes a few weeks to heal.
- As well as a tolerable pain sensation described as burning/stinging, usually during urination.
3rd Degree Tearing
- A 3rd degree tear goes through the perineal skin, tissue, muscle and into your anal sphincter.
- Stitching is much more serious with this degree of tearing, depending on your delivery this can take place in either the delivery room or the Operation Room (OR)
- Healing can take longer than just a few weeks.
- Complication risks include leaking stool and painful intercourse, even after 6 weeks.
4th Degree Tear
- This type of tear go completely through to the anal canal.
- Typically, you will require anesthesia for the stitching required and will take place in the OR. (Some providers do stitches in the delivery room, you can request for general anesthesia if that happens.)
- Complication risks include fecal incontinence, infection and painful intercourse.
- Healing time varies, but it is usually a couple of months.
If you experience any degree more severe than the 2nd degree of tearing, your provider will have instructions for you. Make sure you understand them and ask any and all questions you may have!
Tearing During Childbirth Risk Factors:
- Instrumental delivery (vacuum or forceps)
- A baby over 8lbs
- A sunny-side up baby
- Shoulder Dystocia
- Epidural
- A quick pushing phase
Pregnancy Prep
The Perineal Massage is giving your perineum, (the area between your vagina and anus), a gentle stretch and massage. It helps to increase flexibility and blood flow, which can reduce the chances of tearing during childbirth.
If you find yourself struggling to reach, a tool like Frida’s Perineal Massage Wand can help! Also great for single moms-to-be, or the shy mama that’s not comfortable with a partner being “down there” right now. (Trust me, I get it!)
It’s kind of like preparing a balloon before you blow it up – making it more flexible and less likely to pop! Doing it regularly in the weeks leading up to labor can really make a difference.
Some Foods and Drink Options Include:
- Red Raspberry Leaf Tea: Sipping on this delicious tea is like giving your uterus a gentle nudge, helping it prepare for childbirth. Plus, it’s super comforting!
- Dates: These little sweet treats are not only yummy but also packed with nutrients that can help soften the cervix and reduce the need for medical intervention during labor.
- Dark Leafy Greens: Think spinach, kale, and collard greens! They’re like a powerhouse of vitamins and minerals, supporting overall uterine health and strength.
- Salmon: Rich in omega-3 fatty acids, salmon is like a superhero for your body, reducing inflammation and promoting smooth muscle function – perfect for a healthy childbirth.
- Coconut Water: Staying hydrated with coconut water is like giving your body a boost of electrolytes, keeping you energized and helping your uterus function optimally during labor.
- Prunes: These little guys are like nature’s laxatives, helping to keep your bowel movements regular and reducing the strain on your pelvic floor muscles.
Remember, enjoying these foods and drinks as part of a balanced diet can help you feel your best and lower the risk of tearing during childbirth!
Gently stretching your muscles and ligaments, especially around your pelvis and perineum, helps your body become more flexible and resilient for childbirth.
It’s like giving your muscles a little pep talk, telling them,
“Hey, we got this!” To avoid tensing up during your labor. Relaxing your muscles is key for protecting your perineum.
Plus, regular stretching can ease general tension and discomfort, making you feel more relaxed and prepared for the big day. So, whether it’s prenatal yoga, gentle stretches at home, or even a relaxing walk, make stretching a part of your pregnancy routine – your body will thank you for it during labor!
Mental Preparation for childbirth is THE MOST IMPORTANT step for planning your birth, for many reasons. But when it comes to tearing, this step is a requirement so that you can implement the other steps! Taking a Hypnobirthing Course or even just a basic Childbirth Course is the best way for this, but I understand budget restrictions and other limitations for this. So finding tools and resources such as this blog is better than nothing!
Pushing Styles & Positions:
Pushing on your back, like you see in almost every birth scene of every movie or TV show is not the best option for many reasons. Being upright is the most optimal way to help gravity assist you, to decrease the exhausting force that’s needing for pushing on your back. Which causes a lot of strain… which is what we’re trying to avoid!
- Squatting: This position is like tapping into the power of gravity! Squatting opens up your pelvis, making more room for your baby to descend, and can reduce the risk of tearing.
- Side-Lying: It’s like finding your cozy spot in bed! Side-lying allows your body to relax and your pelvic floor to stretch naturally, minimizing the strain on your perineum.
- Hands-and-Knees: This position is like giving your baby plenty of room to maneuver! Being on your hands and knees can help your baby find the best position for birth, reducing the likelihood of tearing.
Remember, every birthing experience is unique, so it’s essential to find the pushing position that feels most comfortable and effective for you. Understand this phase can last a while, so choose a position that doesn’t exhaust you and know you can change positions if you need to!
Control Your Breathing!
Breath control during the pushing phase of labor is like your guiding light through the storm – it’s incredibly important and can make all the difference!
When you focus on your breath, it’s like giving yourself a steady anchor amidst the intensity of labor. By breathing deeply and rhythmically, you’re allowing your body to work with the natural flow of contractions, rather than against them.
Plus, controlled breathing helps to prevent unnecessary strain on your pelvic floor muscles, reducing the risk of tearing. So, as you journey through labor, remember to tune into your breath – it’s your gentle companion on the path to a smoother, tear-free delivery.
- Slow Breathing: This style involves taking slow, deep breaths to help you stay calm and focused during contractions. It’s like finding your rhythm and pacing yourself through each wave of labor.
- Pant-Pant-Breathe: In this technique, you take short, quick breaths followed by a longer, deeper breath. It’s like a gentle wave, building up momentum before riding it out with a steady flow. Ex: (He-He-Hooo)
- Breathing Down: Also known as “breathing your baby down,” or the “j breath” this technique involves using short, controlled breaths to guide your baby’s descent through the birth canal. It’s like gently coaxing your little one into the world with each breath.
Download My Free Birth Plan Template
Start preparing for you Dream Birth by printing this template, fill it out and take it with you!
You’ve Got This!
In conclusion, dear mamas-to-be, remember that while the thought of tearing during childbirth might seem daunting, you’ve got tools and knowledge to navigate this journey with confidence and grace.
By implementing the steps outlined in this guide – from relaxation techniques to effective pushing positions – you’re already taking proactive steps towards a smoother birth experience.
Please remember, it’s okay to seek support and guidance along the way!
Whether it’s through childbirth education classes that you can find on my Resources Page, discussions with your healthcare provider, or connecting with other moms who’ve been there, continued education and support can truly make all the difference.
So, embrace this transformative experience with an open heart and a gentle spirit, knowing that you’re capable, strong, and surrounded by love every step of the way.
Here’s to a positive birth experience filled with joy, empowerment, and the sweet reward of meeting your precious little one.
You’ve got this, mama!
Education & Empowerment Childbirth Course
You may have heard tales of birth painted as fearful, agonizing, and beyond your influence!
But let me share the real story of childbirth with you.
