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Can you really *prevent* vaginal tearing during childbirth? While nothing is certain in birth, lovelies…


There are plenty of things that you can do to minimize tearing. (Project: Keeping the cookies intact!)


Are there any expectant moms that aren’t afraid of tearing during childbirth? (If you’re not afraid of breaking the cookie, you’re a pregnant unicorn!)


Let’s work through this fear with education, options and making empowered decisions. I will explain the physiology of birth as it applies to vaginal tearing, discuss what’s actually happening in our bodies, and apply it to how we can keep our perineum intact.



For some of these options, there may be conflicting scientific evidence. If you dive into the evidence (references are listed at the end), please keep in mind that not all of the studies are perfect. Scientists are human and their work may be flawed.

1. Perineal Massage


Perine-what? The perineum is the area between your vagina and your rectum.


Perineal massage is manually stretching the perineum to get it ready for birth. During the weeks leading up to birth, daily perineal massage can help the skin begin to loosen. Here  are instructions and a video tutorial.


When you’re in labor, your vaginal tissue will stretch, thanks to our miraculous bodies. Don’t worry, it’s also designed to return to the normal size, absent any significant tearing or episiotomy.


2. Allow Labor to Begin on Its Own


In the absence of complications, let your baby chose her birthday. If she is left alone to come when she’s ready, your body is ready, too. Your uterus, cervix and hormones are all working together, as they were designed to.


If your baby and body aren’t ready for birth, an elective induction can create challenges for a normal, easy vaginal delivery.

Note that there are exceptions when pregnancy and/or birth complications indicate that a medical induction of labor is a safer option.


3. Epidural


Epidurals are an effective pain management option, with inherent risks and benefits.


The purpose of this section is not to persuade you whether or not to have an epidural. Rather, to inform you that getting an epidural may increase your chances of vaginal tearing.


Why? Once you get an epidural, you probably won’t feel anything, depending on the dose. This is excellent for alleviating contraction pain; however, you might not feel the urge to push. You may just feel pressure, or nothing at all. Without the urge to push, your provider will probably coach you through pushing. Coached pushing can lead to more incidents of vaginal tearing. Women tend to tear less often when they push as they have the urge.


Of course, this isn’t always the case. There are always exceptions in birth.


If you’re planning on getting an epidural, you might consider a light dose. Also, discuss with your doula (or provider) what labor positions will be possible once the epidural is administered.



4. Laboring Down


Laboring down is described as the period of time after you reach 10cm dilated, when your baby makes her way down the birth canal on her own. Some women also experience a “rest and be thankful” period during this time, when contractions appear to have stalled out. Your labor hasn’t necessarily stalled out. Your body is giving you a break to rest before transition (pushing). (Lamaze)


Laboring down and “rest and be thankful” period can last up to a couple of hours. During this time, your vaginal tissue is continuing to stretch. Stretchy vaginal tissue = less likely to tear. Winning!


5. Pushing Positions


To minimize potential tearing, optimal pushing positions are:

  • Side lying

  • On all fours (hands & knees)

  • Leaning forward (either sitting, kneeling or supported standing)


Squatting is great for preparing for labor and for opening your pelvis; however, it can increase your chance of tearing during pushing.


Ideally, listen to your body and have your partner (or doula) assist you in changing positions as needed.


6. What’s the rush? 


Most of us think that once we reach 10cm dilation, it’s go time! Usually, however, baby is not ready to come out just because you are fully dilated. She’s still making her way south, tucking, turning and squishing herself into the best position for birth (see Laboring Down section above). Give her time, mama, she knows what to do.


In the absence of an emergency, what’s the rush to push baby out before she’s ready?  


Wait for the urge! As discussed earlier, your chances of an intact perineum are best if you push only when you feel the urge to do so. Here’s a comparison for you - the urge to push is a lot like the urge to poop. If you have no urge to poop, what is sitting on the toilet forcefully pushing going to do? Hemorrhoids, that’s what it’ll do.


7. The Sphincter Law


Straight from Ina May Gaskin (the Beyonce of midwives), “The state of relaxation of the mouth and jaw is directly correlated to the ability of the cervix, the vagina, and the anus to open to full capacity.”


How do you apply this? Breathe. Relax. Allow your sphincters to open up and work together.


Don’t: hold your breath, clench your jaw, tense up.


8. Mindful Practices


Have you heard the saying that your thoughts become your reality? Let’s apply that to keeping your cookies intact!


Visualization may not an evidence based practice in birth; however, it can be a powerful tool. Spend some time each day of your pregnancy visualizing your ideal birth. Try closing your eyes and replaying the movie of your birth in your head as often as possible, paying special attention to an easy pushing phase.


Find positive birth affirmations that resonate with you. Even better, write your own! Try to focus on using positive statements to describe what you desire - an intact perineum or a smooth, easy birth. This is more effective than the negative statement of the same goal - avoid / prevent tearing. Your mind will hear “tearing,” not good.


Tell your baby your ideal birth story while she’s in the womb. Here are some cute ways to speak to her about carefully making her way through your vagina: “... feel free to take your time coming out… you’re coming into a safe space… I’ll be here… you can come out gently and carefully… thank you for leaving mommy’s goodies intact.” Of course, modify as you wish.


9. Hands Off


While perineal massage is helpful during your pregnancy for preparation, keep in mind that it’s only for a few minutes each day. Totally doable.


To put it in perspective, the average first time mom pushes for 2-3 hours in an unmedicated birth. Your poor vagina is going to be unnecessarily sore if there are hands poking and prodding it while you’re pushing.


10. Gentle Options


There are a few more gentle manual options that your provider can do during crowning.

  • Applying counter pressure on your perineum.

  • Warm compresses on your perineum.

  • Pouring olive oil on your perineum.



It’s Your Choice 

I hope that this post gave you the information you need to make empowered decisions in your birth! Remember… Project: Keeping the cookies intact!



The American College of Obstetricians and Gynecologists (ACOG)

Midwife.org (https://www.midwife.org/ACNM/files/ccLibraryFiles/Filename/000000000656/Perineal%20Massage%20in%20Pregnancy.pdf