Preparation for Birth and Recovery: What You Can Do to Help Yourself

By Charlotte Hoskin, from My Expert Midwife

Preparing for Birth in 5 Steps – Midwife Approved

Whether it’s your first baby or your third, getting ready for labour doesn’t have to be overwhelming. As a midwife, I’m here to tell you, a little prep goes a long way. Here are five smart, practical (and totally doable!) ways to get birth-ready:

1. Take an Antenatal Class
Knowledge is power, especially when you’re growing a tiny human. Antenatal classes help you feel confident and in control for labour, birth and beyond. Start looking around 24 weeks. My Expert Midwife’s on-demand course is like Netflix for pregnant women 137 bite-sized topics, 7+ hours of video, expert-led by real midwives and doctors. Watch it with your birth partner, all in one go or dip in and out whenever you’ve got a spare moment (yes, even during labour).

2. Mentally Prepare
Your mindset matters. A lot. Prioritise sleep, relaxation, and yes, it’s OK to say no to anything that drains your energy. Techniques like hypnobirthing (think calming breathing, visualisation, and a touch of magic) help many mums feel relaxed and in control. And don’t underestimate the power of a pregnancy massage not just a treat, but a proven way to ease tension, reduce labour pain, and support your overall wellbeing.

3. Prepare Your Body
Let’s talk perineal massage. From 35 weeks, gently massaging the area around your vaginal opening can help reduce tearing or the need for an episiotomy. Use a specialist oil like Peri Prep Your Bits our award-winning midwife-developed blend of natural oils that hydrates, softens, and supports your skin’s natural stretch. Because yes, your bits really do deserve the best.

4. Make a Birth Plan + Know Your Pain Relief Options
Use what you’ve learned from your antenatal classes to write a birth plan that reflects you. Think about:

• Where you want to give birth
• Who’ll be with you.
• What kind of monitoring you’re happy with
• Pain relief preferences (natural, medical, or a bit of both)
• How you'd like to care for your baby straight after birth

From water births and aromatherapy to gas & air or epidurals, the more you know, the more confident you’ll feel in the moment.

5. Pack Your Hospital Bag
By 37 weeks, have your hospital bag packed and ready to go. Think of it as your “just in case” lifeline. You’ll want essentials for labour, post-birth recovery, baby bits, and some comforts for your birth partner too. Don’t forget My Expert Midwife’s Spritz for Bits. The OG care for down there. Instant relief from soreness and swelling before and after birth. And Don’t stress we’ve made it easy with a free downloadable checklist.

Still have questions?
Always reach out to your midwife or doctor no question is too small. And if you want even more expert advice, download our free Preparing for Labour e-book, packed with tips to help you feel calm, informed, and ready.

You’ve got this 💛

Recovery from Birth: What You Can Do - Midwife Approved

Mama, you’re about to do one of the most incredible things a body can do give birth. And once that’s done, it’ll be your turn to rest, recover, and be cared for. Yes, your baby will need you, but so will you.

Let’s keep it real: birth can leave you sore, swollen, stitched (maybe), stretched (definitely), and completely shattered. Your hormones will be riding a rollercoaster, your emotions might surprise you, and you’ll be figuring out how to feed, change, and decode a very small but very loud human. It’s a lot, and that’s okay.

Why your recovery will matter:

• Taking care of yourself after birth will help you
• Feel more like you again (yes, you’re still in there!)
• Recharge your batteries.
• Handle the highs, lows, and leaky bits of new parenthood.
• Kick off family life with a solid foundation (and fewer tears yours and babies)

A Midwife’s Top Tips for Postnatal Recovery:

Keep it clean, queen: Whether it’s stitches, a C-section scar, or you’re just feeling a bit bruised give things a gentle daily wash with warm water, pat dry, and if you can, let it breathe. Your bits will thank you. Don’t forget to use My Expert Midwife’s Spritz for Bits, it's the must-have perineal spray designed to soothe soreness, reduce swelling, and support healing after birth – no matter how you deliver.

Pad patrol: Change your maternity pads every 4 hours.

Pelvic floor = power: When you feel ready, get those muscles moving with some gentle squeezes. It's not glamorous, but the future-you (and your bladder) will be grateful.

Visitors? Only if they bring lasagne: No visitors unless they’re feeding you, folding your washing, or cleaning your bathroom. Baby cuddles can wait.

Take the medication, no heroics: Pain relief is not cheating. It’s smart. You’ve done enough let the medicines help you out.

YOU time, every day: Even just 30 minutes. A nap, a walk, a hot cup of tea you actually finish, or a dreamy relaxing, candlelit bath in My Expert Midwife’s Soak for Bits and Body. Non-negotiable. You matter too.

Food is fuel, water is magic: Nourish yourself with hearty meals and keep a big bottle of water nearby. Healing takes energy (and snacks).

Speak up: If anything feels off, in your body, your emotions, or with your baby don’t bottle it up. We’re here. Your midwife, your GP, your people. Use us.

And remember…

Rest, heal, and be kind to yourself because when you feel well and supported, everything else becomes that little bit easier. You will get through this. You will heal. And you will be amazing.

We’ve got your back.