9 Ways to Optimize Baby's Position for Birth

As a chiropractor, I often receive referrals for mamas whose babies are in a less than optimal position for birth, often around 37 weeks. While it’s absolutely possible to support changes in baby’s positioning in the weeks leading up to labor, starting earlier gives us a much more relaxed and supportive timeline.

I recommend beginning to think about baby’s positioning around 30 weeks. Not stressing, just becoming more aware. Noticing where baby tends to rest, how your body feels and how you move throughout the day. Baby’s head and back are the heaviest parts of their body in the womb and when we use gravity and create enough space in the pelvis and uterus, baby has the best opportunity to settle into an optimal position for birth: head down, centered in the pelvis, chin tucked, and facing mom’s back (known as OA, or occiput anterior).

Here are my top 9 ways to get baby into an optimal position for birth with photos below for better understanding:

1. Spend as much time as possible on your hands and knees. Yes, like crawling. Your dog will love it. Your toddler will love it. And it will create a nice, relaxed hammock for baby to move around in. You can read in this position, scroll in your phone or literally crawl around picking up toys. When you are here, try to relax your belly muscles as much as possible. This also helps relax some of the muscles and ligaments around the front of the pelvis.

2. Downward facing dog. This position is similar to hands and knees, but with some inversion. It helps to move baby back up and out of the pelvis, which can be more comfortable if baby is sitting low, and reposition as they move back down in the pelvis, with more space to move into an optimal position. Breathe through it and hold as long as you are comfortable.

3. 90-90 sitting and flow. I love this one for creating more balance in the pelvis and hips. It's really common to find one direction more uncomfortable than the other, which is a good reminder to keep doing it. It also is great for rotating the hips in both internal and external rotation of the hips which can help open up the pelvis for birth.

4. Deep lunge with psoas stretch. As the belly grows and mom's center of gravity changes, the psoas works overtime to keep everything upright and stable. If the hips are off at all, this will also create an imbalance in the psoas muscles. We also spend a lot of our days sitting, which will contribute to tightening or shortening the psoas. The more stretch we can get through this muscle and the surrounding structures, the more space baby will have to get into an optimal position. Breathe through it and hold as long as you are comfortable.

5. Sit with your belly button pointed to the floor. At the end of a long day, you likely want to curl up and recline back. The more time you spend sitting with your belly button pointed to the floor, the more space you create in your belly and pelvis for baby to shift into an optimal position for birth.

6. Forward leaning inversions. This is part of the Spinning Babies Three Balances protocol. This one is similar to doing a downward facing dog, but you're even more upside down. Depending on your skill and comfort level, you may need someone around to help. It can be done off the couch, bed, plyo box or gym bench. Breathe through it and hold as long as you are comfortable.

7. Side lying release. You'll need someone else to do this one for you. It is also part of the Spinning Babies Three Balances protocol. I utilize it on all of my patients once they reach 30 weeks or anyone with rib discomfort during pregnancy or otherwise. Hold for about 3 minutes. If baby is in a good position and you are using this one for comfort, do it once per day at most. If baby is in a less than ideal position, you can do it a few times per day.

8. Belly Shake. This is one of my favorite Spinning Babies movements. It does a great job of taking pressure off of the low back and gently jiggling baby into an ideal position. They call it "Shake the Apple Tree". You will need another person for this one. I do it with all of my pregnant mamas at 30+ weeks.

9. Chiropractic adjustments and Webster Technique. Last, but not least, get yourself adjusted by a chiropractor who is trained in Webster Technique! The goal of adjustments and this specific technique, is to create balance in the pelvis by finding anything that is not quite right and correcting it, allowing mom to stay more comfortable and baby to get into an optimal position for birth. The other awesome bonus of getting adjusted is nervous system regulation. When mom is feeling safe and supported, so does baby - allowing baby to better prepare for entering into the world.

Remember, baby’s position isn’t about perfection, it’s about creating balance, space and ease in your body so your baby and you can do what you’re designed to do. Small, consistent habits truly add up. If you’re unsure about baby’s positioning, feeling discomfort or simply want extra support as you prepare for birth, I'm here for you. Chiropractic care can be a gentle and powerful part of your preparation. Reach out anytime, I’d be honored to support you in this season.

Dr. Kristen Mitteness is a webster certified chiropractor with a passion for prenatal, postnatal and pediatric care. She's a mom, co-owner of White Horse Family Wellness, avid reader and loves spending time outside.