Can squats help to induce labor? Pregnancy is the time to rejoice and celebrate for everyone. But ask a pregnant woman and she will tell you that pregnancy is not all fun and frolic. As the time to give birth nears, the body grows bigger and heavier, and even the smallest of tasks like sleeping feels like a battle.
And not to forget the kicks of the growing baby to the ribs can be very painful. But by the end of the third trimester, most women are longing for the pregnancy to finish and are ready to hold their little bundle of joy in their hands. We’ve all heard tales of women using squatting to help with the birth process. Squatting is known to be very beneficial during pregnancy, but can squatting really help to induce labor? Read on to know more.
Can Squats Help During Labor?
Yes! Squatting is known to open the pelvic area and strengthen the muscles around it. As the pelvic area opens, it gives your baby more space to move and descend towards the lower part of the uterus, which in turn will result in the cervix dilating, thereby inducing labor (1).
When Is It Safe to Do Exercises to Induce Labor?
Exercise can help induce labor while strengthening the pelvic floor for easy delivery. Pregnant women can exercise throughout their pregnancy, even during the days leading to birth. Generally, the body starts preparing for labor at about 37 weeks of gestation. During this time, regular exercise, especially in the first phase of labor, enhances blood circulation in the pelvis, promotes dilation, and manages pain for better outcomes. But before indulging in your exercise routine, consult your doctor to ensure optimum results.
5 Benefits Of Doing Squats To Induce Labor
Squats, when done in proper form and under the guidance of a healthcare professional, can be a safe and beneficial exercise during pregnancy.
- It is known to open the pelvic muscles by 10 percent
- It is known to create more room for the baby to move down into the birth canal
- It is known to reduce labor time by 11 minutes, which might not mean much to you now, but when you are in labor, each minute feels like a decade!
- It helps strengthen the leg muscles, which makes it easier to push the baby out
- It can also reduce the chances of constipation, which again helps in the overall pregnancy and delivery (2).
How To Squat To Induce Labor?
It is most important to understand what squatting is and how to do it before mindlessly trying to perform it. A wrong form can lead to injury and accidents, both of which we want to avoid, especially in the last stage of pregnancy. Here are some tips to squat right:
- Stand straight. Keep your feet shoulder-length apart
- Lower your body, as if you are sitting on an imaginary chair behind
- Make sure the knees are not in front of the feet when you lower the body
- Lift your body again. Repeat
- Keep the feet firmly on the floor throughout
- Try to breathe in as you lower your body and breathe out when you come up
- Try to get the support of a wall or an exercise ball, if you find it difficult to do it
- Ensure someone is overseeing you so that they can help if you need it
- Do not exert yourself. The idea is to do it as much and as many times as you are comfortable with
There are a few other exercises that, like squats, help to induce labor naturally.
Other Exercises That Help Induce Labor Naturally
Walking
Believe it or not, walking helps a lot during pregnancy! Not only it is a convenient form of low-impact exercise most women can do easily, it also induces uterine contractions. Further, walking can also move the baby to the lower part of the uterus, thereby dilating the cervix and inducing labor (3).
Kegel Exercises
Kegel exercises work on the pelvic floor muscles, which are the most important muscles in terms of delivery. If you do Kegels for 10 minutes twice or thrice a day, the muscles become stronger, thereby making childbirth easier (4).
Lunges
Lunges also work great, on the same principle as squats. It makes your hip region and upper leg stronger. This gives the baby inside more room to move to the lower part of the uterus, thus inducing labor.
Butterflies
This is a simple stretching exercise that you will be familiar with if you work out regularly. It stretches your back, pelvis, and thighs, increasing blood flow to these regions, making them more flexible and consequently easing labor (5).
Climbing Stairs
While you might have avoided taking stairs for most of your pregnancy, it might actually help you in labor in the last leg. Climbing stairs (slowly and carefully, we do not want accidents that involve falling or slipping) can open up your pelvis, start cervix dilation, descend the baby to the birth canal, and induce labor naturally.
Pelvic Floor Muscles
This is one of the most popular and simple exercises for inducing labor naturally. You can do it twice daily and prepare your pelvic muscles for easy labor and delivery while managing post-pregnancy symptoms like urinary incontinence (6).
Leaning
Leaning (towards a wall or an exercise ball) is another great stretch for your back and pelvic muscles, which will help in labor.
Other Ways to Naturally Induce Labor
Besides exercise, there are several ways to induce labor naturally. These include;
Castor Oil
Castor oil works as a laxative and labor inducer. Most women may not have a problem using it, however, it may trigger nausea, diarrhea, or vomiting. According to a clinical trial, castor oil induced active labor in 24 hours in women who took it compared to women who didn’t (7). Nevertheless, it’s better to consult your doctor first before considering it. It’s important to remember that every pregnancy journey is unique and doctors consultation is a must.
Sexual Intercourse
Although it’s not clear whether sexual activity helps induce labor. However, sex may trigger labor in case of a full or past-term and low-risk pregnancy. Sexual activity releases hormones like prostaglandins and oxytocin that open the cervix (8). However, a doctor’s recommendation can be helpful before trying it.
Accupressure or Accupunture
Pregnancy induction acupuncture helps prepare the body for labor pain and may induce labor by stimulating uterine contractions (9). Applying physical pressure to specific points (involves needle application) triggers the nervous system, muscles, and connective tissue that prepare the cervix for dilation while promoting labor.
Membrane Stripping
Membrane stripping or sweeping is a method for inducing labor that your doctor can perform a few days before the due date. Your doctor may use a finger to sweep across the cervix membrane and apply mild pressure to separate the thin amniotic sac membranes. Membrane stripping is safe in uncomplicated pregnancies. However, there are some minor risks associated, such as mild vaginal bleeding, irregular contractions, and discomfort.
Nipple Stimulation
Rubbing on nipples stimulates oxytocin release from the body. This hormone contracts uterine muscles to strengthen and speed up labor (10). Nevertheless, more research is required to comprehend its effects and outcomes.
Herbal Supplements
Some pregnant ladies often use herbal supplements such as blue cohosh, raspberry leaf tea, and evening primrose oil to prepare for labor. Nevertheless, there has been no solid evidence of whether such herbs make any significant difference. Plus, their safety is questionable; hence, it’s better to avoid such ingredients during pregnancy and consult the doctor at the earliest.
The most important thing to remember while you perform any of the above exercises (or squatting) is that you do not want to exert yourself. You have to be very careful, avoid quick or jerky movements, make sure there are no accidents, and always ensure that there is someone next to you to support and help if you need it. We do not want to induce labor at the risk of causing physical injury. So, ensure you understand the proper form of doing these exercises, especially if some of them are new to you.
Hope you have a safe delivery experience! All the best!
FAQ’s
1. How Long Should I Squat To Induce Labor?
Supported squats may help you strengthen your glutes and legs, stretch your pelvic floor, and encourage your baby to go downward. Once your baby is in the head-down position, it is recommended that you do squats for up to five minutes every day to help with naturally inducing labor.
2. How Many Squats A Day To Induce Labor?
It is recommended that expectant mothers do at least 25 flawless squats each and every day (without any additional weight). This mat may assist in bringing on labor.
3. Can Squatting Break Your Water?
Squatting too deeply might raise the danger of a water breakage as the pregnancy gets into the final lap.
References
- Andrea Hemmerich, Teresa Bandrowska, Genevi̬ve A. Dumas, The effects of squatting while pregnant on pelvic dimensions: A computational simulation to understand childbirth, Journal of Biomechanics Рhttps://www.sciencedirect.com/science/article/abs/pii/S0021929019301472
- Perceived Effectiveness and Overall Satisfaction of Using a Toilet Stool to Prevent or Treat Constipation: An Analysis of Online Comments – https://www.jabfm.org/content/jabfp/35/4/836.full.pdf
- Rao J, Fan D, Lu D, et al. Walking or jogging during pregnancy increases the success rate of vaginal birth after cesarean delivery: A multicenter, retrospective cohort study – https://obgyn.onlinelibrary.wiley.com/action/
- Fayiz F. El-Shamy, Eman Abd El Fatah; Effect of Antenatal Pelvic Floor Muscle Exercise on Mode of Delivery: A Randomized Controlled Trial – https://karger.com/imi/article/
- Abdolhalim Rajabi, Najmeh Maharlouei, Abbas Rezaianzadeh, Kamran B. Lankarani, Firooz Esmaeilzadeh, Ali Gholami, Kamyar Mansori, Physical activities (exercises or choreses) during pregnancy and mode of delivery in nulliparous women: A prospective cohort study, Taiwanese Journal of Obstetrics and Gynecology – https://www.sciencedirect.com/science/article/pii/S1028455917302978#
- Zhang D, Bo K, Montejo R, et al. Influence of pelvic floor muscle training alone or as part of a general physical activity program during pregnancy on urinary incontinence, episiotomy and third- or fourth-degree perineal tear: Systematic review and meta-analysis of randomized clinical trials. Acta Obstet Gynecol Scand. 2024; 103: 1015-1027. – https://obgyn.onlinelibrary.wiley.com/doi/full/10.1111/aogs.14744#
- Amerizadeh, Atefeh1; Farajzadegan, Ziba2; Asgary, Sedigheh1,. Effect and Safety of Castor Oil on Labor Induction and Prevalence of Vaginal Delivery: A Systematic Review and Meta-Analysis. Iranian Journal of Nursing and Midwifery Research 27
- Kavanagh J, Kelly AJ, Thomas J. Sexual intercourse for cervical ripening and induction of labour. Cochrane Database Syst Rev. 2001;2001 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7017007/
- Montserrat Zamora-Brito, Carles Fernández-Jané, Raquel Pérez-Guervós, Rosa Solans-Oliva, Angela Arranz-Betegón, Montse Palacio, The role of acupuncture in the present approach to labor induction: a systematic review and meta-analysis,American Journal of Obstetrics & Gynecology MFM – https://www.sciencedirect.com/science/article/pii/S2589933323004147
- Takahata K, Horiuchi S, Tadokoro Y, Shuo T, Sawano E, Shinohara K. Effects of breast stimulation for spontaneous onset of labor on salivary oxytocin levels in low-risk pregnant women: A feasibility study. PLoS One. 2018 Feb – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5813971/
