Mama Knows Best: 5 tips to help baby move into an optimal birth position.

The information provided below is based on general recommendations and observations about foetal positioning during the third trimester of pregnancy. However, it's important to note that individual experiences may vary, and not all babies will settle into an optimal birth position within the specified time frame.

Most babies settle into an optimal birth position - head down, facing your back, with their back against your belly - between the 32nd and the 36th week of pregnancy. However for some it takes a little bit longer and requires a bit more support.

Here are a few tips to improve and maintain pelvic balance and create space to help your baby move into an optimal birth position during the third trimester.

Stay active to help baby move into an optimal birth position

Walking daily, go swimming, and join pregnancy yoga or Pilates classes!

Research has shown that women who engaged in moderate-intensity exercise during their pregnancy had a higher likelihood of cephalic presentation (head down position) of their babies.

[Source: Kordi et al. (2014). Effect of exercise in late pregnancy on foetal presentation: a randomized controlled trial.]

Seek support from a Physiotherapist or a Chiropractor

A check-up with a physiotherapist or a chiropractor specialised in women's health and pregnancy can be invaluable, particularly if you have had previous injuries that could affect your pelvic or spinal alignment (past falls or accidents).

Studies have shown that expectant mothers benefit from manual therapies to support good alignment, so that the birth canal can be its widest during labour, allowing for shorter labour time and less complications.

[Source: Diakow et al. (1991). Back pain during pregnancy and labour.]

Biomechanics for birth

You can find some great resources online to learn about biomechanics for birth. Practicing positions such as Forward Leaning Inversions, Exaggerated Lateral or Side-lying Release regularly can make a difference, particularly if baby is late to rotate.

Here are a couple of website to find more information: www.optimalbirth.co.uk and www.spinningbabies.com.

Make sure to be supported and to follow safety guidance when practising any positions listed on these websites.

Avoid reclining on soft furniture

Reclining on soft furniture like our sofa when pregna

nt can be very tempting, particularly in the third trimester when it feels harder to find a comfortable position and you are exhausted at the end of a long day. But slouching on soft furniture can encourage baby to settle in a posterior position, also called a 'back to back' position. In this instance, the mother's and baby's spine can come in close proximity which can cause some back pain in the advanced stage of pregnancy. A back to back position is also known to make labour longer and more uncomfortable.

Practical ways to avoid this is to prop yourself up with cushions when sat on the sofa, or to spend time sitting on a birth ball during the day (see below).

You can also spend a few minutes on all fours each day to encourage baby rotate.

Use correct size birthing ball

Using a ball to sit on and to rotate your hips is a great way to help mobilise and free the sacrum, making plenty of space for baby to rotate. However, you should not use any size ball. See below the recommended sizes depending on your height.