Why Practicing Pushing Before Birth Matters

(According to Science!)

Wait… Should I Be Practicing Pushing?

When it comes to birth prep, there’s a lot of focus on what happens before labor — staying active, prepping your pelvic floor, planning your birth team. But what about one of the most important parts of labor… pushing?

A recent study in the American Journal of Obstetrics & Gynecology caught our attention, and it’s something every pregnant person should know. Researchers looked at 50 first-time pregnant women in their third trimester and tested how they pushed during a pelvic exam.

“22 out of 50 women weren’t pushing effectively when first asked.

The study also showed that proper pushing technique is linked to successful spontaneous vaginal births,  meaning less need for tools like forceps or a vacuum and fewer C-sections.”

— American Journal of Obstetrics and Gynecology

What Does "Pushing Correctly" Even Mean?

Effective pushing uses your abdominal muscles and breath to create the pressure needed to help your baby move down.

Think about it like bearing down as if having a bowel movement, but it takes body awareness and practice, especially when your mind is racing and your body is under stress.

Many first-time moms haven’t tried pushing before labor, so it’s no surprise that it doesn’t always come naturally at first. Add in nerves, hospital lights, and a room full of people coaching you — it’s a lot.

So, How Can You Prepare?

Practice in Advance

Working with a pelvic floor physical therapist can help you connect to the right muscles and understand what pushing should feel like.

Learn Breath Coordination

It’s not about holding your breath forever. Learning how to breathe and bear down effectively is a skill.

Get Curious About Birth Positions

The classic on-your-back position isn’t the only option. Learning about upright or side-lying positions can help your body work with gravity.

You’ve Got This

Pushing is a skill and like any skill, practice helps. The better you understand how your body works during labor, the more confident and prepared you’ll feel.

This study is a great reminder that spending time before birth learning how to push could make a real difference in your birth experience.

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If you’re pregnant and want help practicing or understanding your body’s mechanics for labor, our team is here for you. Reach out, we love helping mamas feel strong, capable, and ready!

If you’re interested in learning more, check out Pelvic Floor PT at Mount Si Physical Therapy and schedule a visit with one of our specialists!