As we prepare for our VBAC, it can feel overwhelming and exhausting to consider, research and identify everything we need for the birth we desire (and deserve!). Every time we open our email, social media or other apps, we have tons of products, quick fixes and miracle balms touted to be THE thing that will “make all our birthing dreams come true.” It’s hard to know what will actually help us achieve our VBAC, and in reality… sometimes less is more.
To help relieve just a bit of your stress on this beautiful, yet often overwhelming, journey, I want to share just five of my favorite products that *actually* make a difference during your VBAC pregnancy and prep for labor. If everything else feels like too much… at least you have these.
01. Water
Ahhh, perhaps maybe the most underrated VBAC pregnancy support tool… water! Staying hydrated is so, so important for you and the baby.
What does the research say…
According to ACOG, you should aim for 64-96oz of water each day while pregnant. Water is essential for so many things including establishing and maintaining the amniotic fluid around the baby, circulating nutrients and ridding the body of toxins and waste. Plus, staying hydrated helps with digestion, temperature control and energy levels… all things that can be a little challenging in pregnancy.
What to look for…
KidsHealth states that tap water is typically safe for pregnancy, but if you’re worried (some areas are worse than others), you can always drink straight from your fridge filter or get a faucet or counter top filtration system. Read a bit more about water intake and nutrition in our Nutrition Overview article here.
During my last pregnancy, it was so stinking hard to drink water (even though I’m typically an ice water junkie). Here are a few tips if getting that 64-96oz per day is kind of difficult…
Water ProTips:
Get a cute tumbler or water bottle and carry it with you from room-to-room
Add some flavor, especially something tasty that includes electrolytes. We love Needed Hydration support developed especially for pregnancy. Take 20% off with code VBAC20 on thisisneeded.com.
Try adding ice
Find a fruit infused water recipe you like (lemon + cucumber + mint or raspberry + lime)
Number your water bottles or tumblers (i.e. 1 of 3, etc.) to help you visualize your goal intake for the day
02. Prenatals
Your provider, pregnancy app and every person who cares about you have probably all reminded you… make sure you’re taking a prenatal vitamin. And we agree!
What does the research say…
Research tells us that vitamin levels are lower during pregnancy, and that makes sense… your body is doing and growing so much, which means you need some extra nutritional support for both you and baby. Prenatal vitamins help prevent health issues for baby (and you) and can even help dull nausea, improve immunity and more.
What to look for…
We absolutely love Needed (and our community gets 20% off with code VBAC20). They include ingredients that are often missing in other leading brands like choline and B6. Plus, Needed uses clinical research to make decisions about their products and takes pride in really paying attention to what moms want and need on their journey to and through motherhood. What they do and how they do it, just speaks volumes, and that’s something we will always get behind.
If you decide Needed isn’t the best option for you, we still think it’s super important that you’re taking some kind of prenatal to ensure you’re supporting yourself and that growing babe! You can always ask your provider or a doula for their recommendations.
We actually did a deep dive into two different prenatals here, and we think you’ll see why Needed is a clear winner, at least for us!
03. Birth Ball
Birth balls have become one of the most classically depicted pregnancy (and labor) tools. We see mamas using them instead of desk chairs, rocking and exercising on them during labor and even bouncing on them with new babes after birth. While the birth ball isn’t some miracle worker, there are definitely benefits to using it for your VBAC.
What does the research say…
A 2023 study found that using a birth ball during labor significantly decreased both pain during labor and time in labor. There are a ton of different uses for a birth ball during labor, and your doula will be a really good resource for helping you know what to do and when.
We also think that using a ball during pregnancy and early labor can be so valuable at reducing discomfort, supporting posture, practicing labor positions and helping baby align. One study concluded that using a birth ball in the second and third trimesters led to less fatigue and waist pain as well as reduced rates of episiotomies and the promotion of spontaneous labor. This is all really great news for VBAC moms!
What to look for…
While there truly isn’t much difference between a “birth ball” and a traditional exercise or yoga ball, you do want to make sure that the ball is the correct size for you. The ball should be sized so that when you sit on it, your hips are parallel to your knees. Here is a guide for what size ball you’ll want according to your height:
| Your height | Suggested ball height |
| 4’8”-5’3” | 55 cm/22 inches |
| 5’4”-5’10” | 65 cm/26 inches |
| 5’11”-6’4” | 75 cm/ 30 inches |
| >6’4” | 85 cm/ 34 inches |
Additionally, you may want to consider what the ball is made from. We like this one because it is durable, non-slip and made with non-toxic PVC.
You can find even more birth ball tips in our other articles, How to Use a Birthing Ball and How to Use an Exercise Ball to Induce Labor.
What does the research say…
There is some great research to show that eating dates starting between 36 and 37 weeks could be really beneficial. But, why dates? Well, they are power-packed – their nutritional makeup of fats, carbs, protein plus vitamins and minerals makes them a really great source of energy, energy that’s essential during the labor process. Something that I find really interesting is that eating dates could affect your oxytocin receptors, which helps your uterus respond better to natural oxytocin during labor (Dekker, 2020).
Based on a few different studies, eating dates can help ripen (soften or ready) the cervix, decrease the need for labor induction and even decrease postpartum blood loss, which is all really helpful for VBAC mamas (Dekker, 2017).
This video by Evidence Based Birth is super helpful if you’d like to dive even deeper into the benefits of eating dates.
What to look for…
Studies don’t always differentiate between kinds of dates, so it’s ok to choose the large medjool dates (eat three or four per day) or the smaller varieties (eat six to ten per day). Again, this is something to start around 36 or 37 weeks. These are organic and already have the pits removed.
We love this advice from one of our very own community members (y’all are the best!!). Dates can be easily added to smoothies or oatmeal, and it’s always a good idea to pair them with a protein (especially if you have gestational diabetes). And, since not everyone can easily pop five or six dates every day, here are some of our favorite recipes…
- Healthy Banana Bread with Oats & Medjool Dates (vegan, gf and sugar-free)
- Peanut Butter Cookies (vegan, gf and sugar-free)
- Snickers Overnight Oats
- Samoas Date Balls (vegan, gf)
- Pregnancy Smoothie
05. Walking Shoes
Stick with me here, mama… I’m not suggesting you lace up those sneakers for a marathon or anything, but I do think walking (and moving your body in general) is so, so important while preparing for your VBAC.
What does the research say…
A 2021 study by the Journal of Education and Health Promotion found some really significant conclusions about walking in late pregnancy – increased rates of spontaneous labor and decreases in the need for induction and cesarean. Additional evidence strongly suggests that walking during pregnancy decreases risks of gestational diabetes and preeclampsia and has benefits for baby like healthy birthweight and a reduction in premature birth (Connolly, 2019).
What to look for…
Spinning Babies provides some great tips for why and how to incorporate walking. According to their Daily Activities suggestions, not only is walking generally good exercise for all functions of your mind and body, but it also helps strengthen your lower back and lengthens your psoas muscle (both super important for labor and delivery). And, walking helps baby descend and get in that just right position.
Aim to walk at least five times a week without a stroller (because posture matters). Work yourself up to three or four miles at a time. Remember to meet yourself where you’re at… don’t overdo it but also walk briskly and far enough to give yourself a little challenge and build those muscles.
Here are a few of our favorite walking shoes…
Walking ProTip:
Wear one of these running / walking belts with a water bottle holder to keep yourself hydrated (return to #1 for more info on that!).
Dear Women of Strength, we’ve said it before, and we’ll just keep saying it… you have everything you need to grow, birth and raise your baby. We believe that. We also believe that it can be really helpful to have some extra layers of support along the way, and we always want to be one of them. I hope this list of some of my favorite products can help reduce your stress just a bit.
And as always, I’ll leave you with this affirmation and reminder…
Sources
Aslantaş, B.N., Çankaya, S. The effect of birth ball exercise on labor pain, delivery duration, birth comfort, and birth satisfaction: a randomized controlled study. Arch Gynecol Obstet (2023). https://doi.org/10.1007/s00404-023-07115-4
“Benefits of Using a Birth Ball for Pregnancy and Labor.” Cleveland Clinic, https://health.clevelandclinic.org/birthing-ball. Accessed 14 March 2024.
Dekker, Rebecca. (Host). (2020, May 8). Inducing Labor with Castor Oil and Dates. (No. 128) [Audio podcast episode]. In Evidence Based Birth. https://evidencebasedbirth.com/ebb-128-inducing-labor-with-castor-oil-and-dates/
Dekker, Rebecca. “Natural Labor Induction Series: Eating Dates.” YouTube, uploaded by Evidence Based Birth, 21 June 2017, https://www.youtube.com/watch?v=CEhrOjWgtHg.
Iran J Nurs Midwifery Res. 2017 Sep-Oct; 22(5): 383–387. doi: 10.4103/ijnmr.IJNMR_213_15
Matern Health Neonatol Perinatol. 2022; 8: 4. Published online 2022 Jul 11. doi: 10.1186/s40748-022-00139-9
ECV and VBAC: What You Need to Know