Attend regular prenatal checkups
Discuss birth positions with your midwife or doctor
Practice perineal massage in late pregnancy if approved by your provider
Use warm compresses on the perineum during pushing if available
Push slowly and follow your provider’s guidance
Avoid forceful or prolonged pushing
Use controlled breathing during contractions
Change positions during labor to reduce pressure on the perineum
Keep the tissues relaxed during crowning
Support the perineum during delivery if your provider recommends it
Avoid unnecessary interventions when possible
Follow guidance on when to push and when to pause
Stay hydrated and maintain good nutrition during pregnancy
Manage constipation during pregnancy to reduce pelvic strain
Discuss episiotomy only if medically necessary