Many of my clients are curious about pushing positions that can help reduce the risk of tearing during birth. While, I have to make the disclaimer, that there is no guaranteed way to ensure that you have a tear-free birth, there are some pushing positions that are a bit friendlier on your pelvic floor than the traditional on your back feet in stirrups situation.

If you’re wondering what you can do BEFORE birth to prepare your pelvic floor and perineum for easier releasing and stretching during birth, check out this blog I wrote on exactly that. In this article, I’m simply going to show you some positions you can use to reduce the pressure on the pelvic floor while pushing.

I also want to note that there is no right or wrong here. Many women are told that they should most definitely be in some positions and completely avoid others, but birth is very unpredictable and you can’t really control what feels comfortable for your body at the time. Being open to trying all of these positions and ultimately going with what feels good for you while trusting your body to do much of the work (breathing baby out rather than forced pushing) is the most important thing.

So without further ado, here are some pelvic floor friendly pushing positions to try!

Hands and Knees

*Try this with knees together to promote pelvic inlet opening

Hands and Knees with Upper Body Support (from bed or ball- or both)

*Try this with knees together to promote pelvic inlet opening

Side-Lying

*Great alternate to traditional pushing position for those with an epidural. Can use with a peanut ball.

Supported Mini-Squat

*Being in a full squat is not bad or wrong, but could place more pressure on the pelvic floor than you want- being supported in this min-squat position allows for opening of the pelvic floor and perineum while pushing by keeping the tailbone untucked