What to pack in your hospital bag for labor & delivery… with your pelvic floor in mind
My prenatal patients often ask me, “What should I pack in my hospital bag?”. So today I’m sharing what to pack, with your pelvic floor in mind, of course. I’ve divided these items into three categories: Labor & Delivery Support, Toileting Tools, and Early Recovery Essentials. The links below are only suggestions, so feel free to find particular items that you like best.
Curious to learn more pregnancy tips like this? Interested in pregnancy appropriate exercises and education to prepare your pelvic floor for your upcoming birth? Check out my Pelvic Floor Birth Prep Course.
Labor & Delivery Support
Feeling as calm and comfortable as possible during your labor and delivery process plays an important role in how well your pelvic floor will respond and maintain flexibility during your birthing experience. With that in mind, here are my recommended tools for your labor and delivery support.
Having access to a birthing ball or peanut ball is really valuable for opening the pelvis and lengthening the pelvic floor. Movement in this way is essential for supporting the progression of labor and inviting length throughout your pelvic floor. Many hospitals have these available, but not all, so ask your birthing provider at your next appointment so you can plan accordingly. If they don’t have these on hand, I highly recommend bringing one with you in a deflated form with a pump (most of them come with one when you buy them), and then you can have someone pump it up for you when you get to the hospital.
These are helpful with all the different bodily fluids that will be happening. If your water breaks while you’re moving around you’ll be prepared for an easy clean-up.
This is one of my favorite tools to bring with you, especially if you want to labor on the toilet (which many of my patients say was really helpful for them). Bonus: The squatty potty promotes lengthening of your pelvic floor and is essential for your postpartum recovery, too! If you don’t already have one of these, I recommend getting a portable one that folds up for easy transport.
These are really helpful for navigating nausea, waves of discomfort, and being able to recenter your focus when things feel challenging. Peppermint is my personal favorite, and is also super useful for your first trip to the bathroom postpartum (see the toileting section below)
Long Phone Charger, Portable Speaker, and/or Headphones
I recommend getting a long phone charger because you never know where the outlet will be next to your hospital bed. I also recommend bringing a portable speaker and/or headphones and a push playlist already queued up on your phone. Music is a powerful tool that can help calm, encourage and help you stay focused throughout your birthing experience.
Eyemask, Earplugs & Your Pillow
An eye mask and earplugs are helpful to block out unwanted light and noise along the way. I also recommend bringing your own pillow for comfort. Be sure to use a pillowcase that is a noticeable color so it doesn't get mixed up with the hospital’s.
Sip and stay hydrated throughout your laboring process to ward off any constipation that can make your first poop postpartum uncomfortable.
Snacks!
Be sure to pack some extra snacks for you and your birthing partner to stay fueled during what can be a lengthy process.
Toileting Tools
Most people are terrified about how their first pee and poop experience is going to feel postpartum. I totally get it. Preparing ahead of time with these tools will help you feel empowered and less afraid of what’s to come.
Making its second appearance on the list, this tool decreases extra pressure on your pelvic floor and perineum since a deeper squat position invites lengthening throughout your pelvic floor to make pooping easier. This is especially helpful if you are recovering from a pelvic floor tear, hemorrhoids, or have constipation, all of which are common postpartum. Pain meds are also another contributor to constipation because they slow down our GI system, so if you have an epidural or a c-section delivery, you’re definitely going to want to have a squatty potty available.
This oil is a game changer! It’s not uncommon for it to be difficult to initiate your first pee or poop postpartum. Swelling throughout your pelvic floor and perineum can make this process challenging, and if you had a catheter placed with your epidural or c-section delivery, your pelvic floor can have difficulty relaxing soon after its removal. The menthol in the peppermint oil helps relax the pelvic floor to initiate the release of your bowel and bladder more easily. Simply throw a few drops into the toilet bowl, take a seat with your feet propped on your squatty potty, breathe, and let the magic happen!
Peri Bottle & Tucks Cooling Pads
Mama, no wiping your lady parts with toilet paper. Your tissues are sore, swollen, and may have stitches. Fill your bottle with warm water and use that to rinse, then blot away excess water with a moist wet wipe. Tucks witch hazel pads are great for this and also for hemorrhoids or anorectal discomfort.
Cooling spray for pain relief around your vulva perineum and anal region is your best friend early postpartum. In the hospital you may be provided with Dermoplast which is a great option. Another one that many of my patients like is Earth Mama Perineal Spray.
Magnesium citrate can soften stools and help with constipation. I often encourage my patients to use these proactively the week before their due date to help keep things moving. This is generally safe for most people even if you are breastfeeding, but please check with your medical provider to make sure this recommendation is appropriate for you.
Early Recovery Essentials
You deserve to feel as comfortable as possible while you’re recovering after your delivery. Be sure to pack the following items:
Toiletry Bag w/ Personal Essentials
“No duh!” But I’ve had a number of patients share that they forgot to pack this, so I’m listing it here.
Absorbant Underwear & Ice Pack Underwear
Yes, the hospital will provide you with disposable ones, so you can absolutely use those, and many people take extras home with them. It’s common to experience continued bleeding for the first two weeks postpartum. Some people prefer non-disposable postpartum absorbent underwear (similar to period underwater) so it doesn't feel so bulky and diaper-like against your skin, but it’s totally up to you. Some reusable underwear options have built in pockets for pads and perineal ice packs too which many of my patients have appreciated.
Postpartum Belly Wrap and/or Gentle Compression Underwear
Regardless of your delivery method, your abdominals and pelvic floor muscles won’t be able to provide the support you’re used to right away. Compression garments are a helpful tool to provide temporary support and help your tissues recover faster throughout your early weeks postpartum. Postpartum belly wraps and high waisted postpartum underwear with supportive compression provide abdominal support and swelling management. Make sure they don’t squeeze too tightly around your torso as that can create pressure downward on your pelvic floor and negatively impact your recovery.
Leave your tight leggings at home! Bring comfortable, non-constricting sweatpants. This is especially important if you have a c-section incision since the waistband area can be irritated easily. Pack a robe with pockets and slippers to stay cozy around your room and the hospital floor.
Breastfeeding Supplies: Nursing Bra, Nursing Pillow, Breast Pump, Nipple Butter, Silver Nursing Cups
If you plan on breastfeeding it’s helpful to bring these items and talk with the lactation consultant at the hospital before going home.
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