Pushing Tips: Make Space for the Sacrum!
We have finally made it to pushing in birth, but it seems to be taking FOREVER! The first thing I consider is:
- Are we creating enough space in the pelvis?
We can create more space in the pelvic outlet (bottom of the pelvis) by:
- Internal Rotation of the Femurs: Knees In, Ankles Out
- Making Space for the Sacrum
There are SO many pushing positions that we can do to create space to make it easier for baby to finish their rotation through the pelvis!
3 Ways to Create Space in the Pelvic Outlet
The easiest way to create space in the outlet is to make space for the sacrum! This usually involves just changing our position.
We could:
- Use pillows to shift slightly to the side
- Use blankets to create a U-shape for the hips
- Change our position to OFF the back
We explore so many pushing approaches and techniques in our childbirth education course!
And, birth and pushing are labor-intensive activities! We can prepare for birth physically with our prenatal fitness programs.
Our prenatal fitness programs sync to your week of pregnancy or trimester, so you can start ANYTIME! Our programs are offered in two different delivery formats:
- 40-Week Prenatal Strength is in the Teambuildr App
- Syncs with your week of pregnancy
- List of exercises with demo videos
- Prenatal On-Demand Program
- Full length workout videos that you follow as you workout at the same time
- Syncs with your trimester
If you want to prepare for birth with childbirth education and prenatal fitness training, explore our birth preparation offerings!
1. Use a pillow to create space for the sacrum
The first tip that we have is to use a pillow (or multiple pillows) to align with the side of the spine.
This will cause the hips to tilt slightly and create a pocket of space for the sacrum to move!
This technique is my go-to if someone prefers to push on their back (sometimes you can generate more power in this position), but we still want to make sure the sacrum can move!
2. Roll up a blanket to create space for the sacrum
Next, we can use a blanket to create a pocket of space for the hips.
Roll up a blanket then create a U shape to place the hips directly on top of. Ensure that the blanket is right along the top of the pelvis so that the sacrum is in the opening.
This technique may be a little harder to do since we need to get the blanket underneath but is an easy one to accomplish!
3. Get off your back!! Try another position!
The next easiest thing to do is to change your position to GET OFF YOUR BACK!
Even if you have an epidural, you do NOT need to push flat on your back!
Sidelying is a GREAT option to stay supported in an epidural.
But, you can also move into an upright pushing position, such as a supported squat or kneeling even with an epidural depending on your mobility!
Prepare for Pushing: Create Space in the Pelvic Outlet for a Faster Push!
We can push in less time if we create MORE space for baby to navigate through the pelvis! This can apply to all of labor too. ..
When we are pushing, focus on ensuring that we are NOT completely flat on our back so the sacrum has some space to move out of the way! This could include using some props to tilt or create space, or changing our position to a side-lying or upright position!
If you want to prepare for birth with childbirth education and prenatal fitness training, explore our birth preparation offerings!