How can I prevent a perineal tear during birth?

Perineal tears are a common concern for many mums-to-be as they prepare for birth. While it’s not always possible to avoid them completely, there are steps you can take during pregnancy and labour to reduce your risk and support better healing afterwards.

---

What is a perineal tear?

The perineum is the area between your vagina and anus. During vaginal birth, it stretches to allow your baby to pass through. Sometimes, it can tear naturally or be cut (episiotomy) to help the birth process. Tears can range from mild to more severe, and recovery time varies.

How to reduce your risk of tearing

1. Train for an active, effective, and toned pelvic floor

A pelvic floor that can both activate and release effectively will adapt better during birth. At SuperMums Belgium, we teach you how to engage and release your pelvic floor in a functional way, so it can stretch without excessive tension when your baby is born.

2. Practise perineal massage

From around week 34 of pregnancy, perineal massage can help improve elasticity and blood flow to the area. Use clean hands, a comfortable position, and a natural oil (like almond or vitamin E oil). This can help you get used to the stretching sensation before labour.

3. Choose optimal birthing positions

Positions like side-lying, all fours, or semi-squatting can reduce pressure on the perineum compared to lying flat on your back. Moving freely during labour can also help your baby descend more gradually, which can protect the tissues.

4. Work on breathing and pushing techniques

Breathing your baby out slowly, rather than forceful pushing, can help avoid sudden stretching. Learning how to coordinate your breathing with your pelvic floor is a key part of our prenatal programmes.

5. Stay hydrated and nourished

Healthy tissues are more resilient. Eating a balanced diet rich in vitamin C, protein, and omega-3s, plus staying hydrated, can support skin and muscle elasticity.

6. Trust your midwife’s guidance

Your midwife can apply warm compresses or guide your pushing to protect your perineum during the final stage of labour.

The takeaway

While no method can guarantee you won’t have a perineal tear, preparing your body during pregnancy can make a real difference. Training for an active, effective, and toned pelvic floor, practising perineal massage, learning optimal birthing positions, and using mindful breathing techniques all contribute to protecting this important area.

Want to prepare your pelvic floor for birth?

Join our SuperBellies prenatal classes at SuperMums Belgium. You’ll learn specific exercises, adapted breathing, and strategies to help your pelvic floor stay active, effective, and toned so your body can stretch and recover more easily.

If you found this helpful, read our article [“How to relieve Back pain during pregnancy?”]. Many of the posture and core techniques in that post will also support your pelvic floor and overall comfort during pregnancy.

📅 Book your spot today and prepare your body for a smoother, more confident birth.