Do regular pelvic floor exercises during pregnancy
Practice perineal massage in the last weeks of pregnancy
Stay relaxed and avoid pushing too forcefully
Follow your midwife’s or doctor’s guidance on pushing
Use controlled, slow pushing when the baby’s head is crowning
Change positions during labour to reduce pressure on the perineum
Use warm compresses on the perineum during the pushing stage
Avoid lying flat on your back if possible
Keep the tissues hydrated and healthy during pregnancy
Discuss an episiotomy only if medically necessary with your care provider