Train for the Big Day: Why Labor Deserves More Than Just a Birth Plan

By a Pelvic Floor Physical Therapist and Mom 

We prep for big events in life — weddings, races, surgeries — with all the planning, training, and professional support we can get. But when it comes to labor, arguably one of the most physically demanding and life-changing events a body can go through, we often just show up and hope for the best (guess what, it does not have to be that way!). 

Most expecting parents take a childbirth class, maybe do a hospital tour, and talk through some preferences in a birth plan. But very few are actually taught how to push a baby out. And almost none are taught by someone who specializes in the actual mechanics of pushing — like a pelvic floor physical therapist.

PS: if this is you, that’s ok! We don’t know until we know – and that’s what this blog is for! 

The Marathon You Didn’t Train For

Think about it: no one signs up for a marathon without months of training. And if you’re getting a hip or knee replacement, you’re given physical therapy before surgery to strengthen, build body awareness, and improve your outcomes. That’s called “prehab.”

Labor is no different. It’s a marathon — with moments of sprinting — and your pelvic floor, core, and breath control are central to how you perform and recover. But too often, we just assume the hospital staff will coach us through it, even though they might only pop in for a few minutes during pushing or may default to a one-size-fits-all method.

The truth? Relying on that system alone can take away your control — because without preparation, you don’t know what your body is truly capable of or what options you even have. And this is not about bashing labor and delivery nurses, OB-GYNs, or midwives — I absolutely loved mine. But without preparing, doing pelvic floor therapy, and having my doulas with me, I know for a fact my birth would have felt a lot more out of my control.

Why Pushing Shouldn’t Be a Mystery

Here’s what often happens: you reach the pushing stage, and someone tells you to take a big breath, hold it, and push like you’re purple in the face. No one tells you what muscles to use. No one checks if you’re bearing down or tightening everything upward. And in that intense moment, you just do what you’re told.

But what if you had practiced this?

As a pelvic floor PT, I teach people how to connect with their deep core, use their breath, and push effectively — before labor. We go over different positions, practice the sensation of bearing down (yes, even that!), and train the pelvic floor to release, not resist.

Imagine knowing how to push with power and control. Imagine feeling in tune with your body instead of at the mercy of contractions or coached commands.

Take Back Your Birth Experience

I’m not saying we don’t need medical support. We absolutely do. But that support should be in addition to your own tools, not a replacement for them.

You deserve to be an active participant in your birth, not just a passenger. And prepping for the big day should include more than just packing your hospital bag and downloading a contraction timer.

Birth is something to be proud of. It’s not just about the outcome — it’s about how you show up for yourself in one of the most intense and transformative moments of your life. It’s something you can look back on and know, without a doubt, that you did everything in your power to bring your baby into the world safely — and in ways that honored you.

And if I’m being honest? I labored unmedicated for 42 hours, medicated for 6, and ultimately had a c-section. I wouldn’t change a thing. I knew I did everything I could. I knew I prepared. I knew I was supported. And because of that, even though my birth didn’t go “according to plan,” I felt in control of my experience.

That’s what I want for everyone who’s prepping for their big day.

See a pelvic floor PT during pregnancy. Learn how your body works. Practice how to push. Prepare the same way you would for any other major physical challenge. 

Because birth is a big day — and you deserve to feel ready.