10 Important Things to Know Before Giving Birth in Ottawa
Becoming a mother changes everything.
It can feel like your world is turning inside out—with a body that doesn’t feel quite like yours, emotions running high, and a calendar full of appointments you don’t fully understand. You may feel excited. You may feel anxious. You may feel like crying for no reason.
If you’re expecting in Ottawa, this short guide is here to walk with you. These are the things local moms wish they had known before giving birth—things that bring more clarity, comfort, and connection during a wildly transformative season of life.
1. Staying Active Can Actually Make Labour Easier
You’ve probably heard that movement is good during pregnancy—but did you know that staying active can actually lead to a smoother labour and faster recovery?
Exercise supports your mental health, reduces back pain, and strengthens your pelvic floor (which is crucial for delivery). In Ottawa, you’re lucky to have options like:
- FitMamaStrong offers both in-person and online prenatal fitness and yoga.
https://www.fitmamastrongottawa.com
- Bloom Integrative Health offers pelvic-floor focused prenatal physio classes that focus on core, breath, and body awareness. They also have a variety of other offerings, including a free weekly Mommy and Baby Cafe drop in.
https://bloomintegrativehealth.ca/
This being said, you don’t need a gym membership or to take a class to start active. If you're already active, keep doing what you're doing. If you tend to be more on the sedentary side and want to make life easier for you, start moving bit by bit. Gentle walks, prenatal yoga, even stretching on your living room floor count. What matters is consistency and kindness toward your body; it's doing magical things. I found bouncing on a ball and doing hip rotations (imagine a very awkward version of belly dancing) helped me stay limber and get my hips ready for what was to come.
Try to find something you enjoy, and remember, when you move you're doing a kindness for yourself.
2. Prenatal Education Will Empower You
Knowledge is power.
Prenatal classes can build your confidence and ease anxiety about labour, delivery, and newborn care. You can also find your own resources at the library, online or through your care provider. I had beautiful midwives and read through the library they offered at their clinic, and found reading birth stories was especially helpful. Getting an idea of different types of birth experiences helped prepare me for the many possibilities. This allowed me to go into my births with a desired outcome/mental plan (obviously, we all want our experience to go a certain way), but with the complete openness to flow with whatever ended up happening, and equipped with the knowledge to help me to feel secure in knowing that if things didn't go the way I'd like, what the next steps would be.
Some options:
- Carlington Community Health Centre has a free program for those in Ottawa for prenatal support to post natal 6 months. They offer a variety of Classes and supports.
Perinatal Parent Support Program: Supported From The Start
- Queensway Carleton Hospital: Offers free prenatal breastfeeding classes.
- Ottawa Childbirth Education Association (OCEA): Offers evidence-based courses on labour, baby care, breastfeeding, and more ($). ottawacea.com
- EarlyON: Offers a resource library, various workshops and programs, and supports for you and baby from 0-6 years. earlyonchildandfamily.ca
Obviously there are a gazillion other options out there, as well as YouTube videos, books and podcasts.
Your body is amazing. Learning about it and the process of birth and what comes after birth is not only empowering, but also gives you a better appreciation for what your body can do. I've only experienced vaginal births, but in speaking to friends who have had emergency c-sections,
3. Community is Out There—Find It Early
Pregnancy and parenting young children can feel isolating for many of us. I often hear people talking about the 'village' that women have raising their children, but that just doesn't exist for all of us, unless we create it or are lucky to find one.
I didn't realize what was available when I had my kids. I didn't have family near by, I had a few friends, but not many who had kids or were planning to have kids any time soon. So I felt pretty alone in that chapter. I think it's important for expecting moms to know that Ottawa has welcoming spaces for connection if you're looking for it. You don't have to feel isolated or alone.
- EarlyON Centres: Free drop-ins for pregnant and new parents across the city. earlyonchildandfamily.ca
- South-East Ottawa Community Health Centre Baby & Me Group: If you're in their catchment you can join for support, resources, and social connection. seochc.on.ca
- Facebook Groups: "Pregnant in Ottawa," "Ottawa Mom Village" for online and real-life connection. I personally found a sense of community with the Ottawa baby wearing group. Not only did they help me learn to safely wrap my baby, they gave me a connection to mothers in the area. They met regularly and it gave moms a chance to get together and learn from each other. My kids are now 9 and 12, but I still feel a connection to some of the moms I met through that group, even if I only knew some of them online.
- The Peanut App: A mobile app that connects local moms and moms-to-be.
Having a sense of community with other mothers is invaluable. Everyone has their own way of doing things; the learning that we can get from other moms is incredible and supportive. If you're lucky enough to have a group of friends who are in the same boat as you, or family around than you've got a built in community (yay!), but if you don't have that privilege, know that there are people out there for you.
4. Who Will Deliver Your Baby
You can choose to go with your family doctor, or an OBGYN, but if want continuity and holistic care, midwives can't be beat (doctors are wonderful, but I have no experience with them when it comes to birth so I can't speak to the experience).
I DO have experience with midwifery care and omg. OMG. The care and attention I received from my midwives was unlike any care I've had before from a health care professional. Often our health is so medicalized that the essence of 'care' is lost. Not so with midwifery care. It is truly care for your entire being. It's also part of the Ontario Health Care system, so there are no additional costs for opting to go with a midwife. They also provide various options for WHERE to give birth (hospital, home, birth centre).
- Midwifery Group Of Ottawa midwiferygroupofottawa.com/ (my midwives were here)!
- Ottawa South Midwives ottawasouthmidwives.com/
- East Ottawa Midwives eastottawamidwives.com/
- Ottawa Valley Midwives https://www.ottawavalleymidwives.com/
There are also a number of wonderful and qualified doula's in the Ottawa area as well. They aren't covered under OHIP, but a good investment if you're someone who has the resources and wants extra support leading up to and during your labour and birth (or even after your birth).
5. Where Will You Give Birth
In Ottawa, you can give birth at home, at a hospital or at the Birth and Wellness centre. You can explore hospital tours, policies on birth plans, pain relief, food intake during labour, and visitor restrictions by checking out their websites, or giving them a call if you have questions. You can also talk with your Midwife or doctor about what options they recommend or where they have privileges.
- Hospitals: Ottawa General, Civic, Montfort, Queensway Carleton
- Ottawa Birth and Wellness Centre (midwife-assisted)
- Home: For low-risk pregnancies with a registered midwife
Even if you make your choice, remember to be open to the fact that it might have to change and that's ok.
I wanted a home birth, but developed gestational hypertension and ended up having to give birth at the hospital. I've visited all the facilities in Ottawa, not only for myself, but also for photography clients with birth and Fresh 48 clients, but I've only given birth at Montfort. It was wonderful. The nurses were kind, my midwives were amazing, and the space was big, with lots of windows and a nice big bathroom and soaker tub. I imagined I was at a spa and felt like a queen (well, when I wasn't in the not so fun stages of labour). All to say, know your options.
6. Take Care of Yo'Self
It's all uncharted territory when you're expecting your first child. It can be a lot to take in.
You're going to have a lot of appointments to make sure you and baby are doing well. Both midwives and OBs follow provincial standards of care, and will provide the following monitoring.
Expect the following during your prenatal care:
- Dating ultrasound
- Anatomy scan (around 20 weeks)
- Bloodwork and urine tests
- Gestational diabetes test
- Group B Strep test at 36–37 weeks
In addition to taking care of your physical health, it's important to pay attention to your mental health. Pregnancy can be very hard on our mental health, as can the months after your baby is born. Perinatal mental health support is growing, but is still under-accessed. If you're feeling low, anxious, or overwhelmed, you're not alone. Talk to your health care provider about resources before you give birth.
Local resources:
- Your Medical Care Provider - Whether it's your midwife or doctor, talk to them and ask for help.
- Family Services Ottawa – Beyond the Baby Blues: 8-week CBT group for postpartum parents. familyservicesottawa.org $
- Crisis Line (Ottawa & Region): Mental health support 24/7 at 613-722-6914
Many of us go without help and we suffer more than we have to. I didn't seek help back when my kids were babies, but looking back I really should have. So please, don't be like me. If you're feeling low or anxious let someone know.
7. Be Prepared (but be open to change)
You've been learning, and have an idea on who you want to deliver your baby and where, but do you have opinions on how you want to labour? Do you want medication? Do you want other people with you when you're giving birth? It's a good idea to create a very flexible idea of what you'd like your birth to be like (a birth plan).
I say a 'very flexible' idea, because you never know what it's going to be like. SO learn and prepare, but be open to the possibility that things are likely not to go exactly the way you want them to, and that's ok. It's ok. Go with the flow. It will make everything much easier if you don't fight reality and allow yourself to adapt. My mantra when I had my son was "The dude abides" from the Big Lebowski. Keeping that mentality kept me positive, even when plans had to change.
Being prepared also means communicating with your partner/support people what you want. If you don't want friends or family present when you're giving birth, let them know clearly. This is YOUR birth, so don't succumb to the wants of other people (just my 2 cents).
Whether you plan to give birth at home, the birth centre or hospital, it's wise to prepare by having a bag packed. Sometimes a home birth needs to become a hospital birth, and it will relieve so much stress to know you've got a bag packed and ready to go.
You can also prepare before hand by creating a play list of music to listen to while you're labouring, and a list of foods that you'd like to have on hand, etc. We brought a laptop with some movies on it, a little buffet of foods for us and our care givers, some games to play and some good tunes. Why not? I recognize some births you aren't able to have these things, and if that's the case, you can still bring something with you that gives you a sense of strength and wellbeing.
8. Poop & vomit (yup, we're going there)
Why don't more people talk about the uncomfortable realities a bit more? They come up in movies as a joke, but dude, this shit is real (see what I did there...with the word 'shit'? ya, cause I'm funny like that). Most women are incredibly uncomfortable with the idea of pooping in front of people. Obviously. No one wants to poop in front of somebody else (at least I don't think they do...?), I don't know about you, but I've had nightmares about it before. Being in a stall with super short walls and people all around, oh, the discomfort.
Truth is though, it happens. IT HAPPENS. Not always, but from my discussions with other women I can say it happens enough that it's a good idea to wrap your head around it happening to you. If you can work on releasing yourself from the fear and shame that comes with your natural body functions, and get comfortable with the idea of letting it all hang out, you're likely to be a bit more at ease when the time comes.
I remember labouring in the tub and saying, 'I think I'm going to pooooooo'. My sweet midwife student said, 'oh no, no, you're ok, it's just pressure from the baby'. She. Was. Wrong.
Moments later I delivered the cutest little poop into the bathtub. It had to be scooped out, drained and refilled (I'm very grateful it was just a wee little poop), but still, I pooped in front of people. What did I do (in addition to thinking 'I told you so')?, I had a chuckle in between contractions and I continued labouring away, because what's the other option? Embarrassment goes out the window when you're pushing a human out of your body. So don't sweat it. It's ok. It's going to be ok.
Sometimes we vomit too. Sometimes we need to vomit and poop and pee all at the same time. Our insides are being turned inside out and we are bringing a new life into the world. We kindof have to get over ourselves and our notions and just be the human animals we are. It's going to be ok. The people present at your birth, the midwives, doctors, nurses, doulas, birth photographers, THIS is what they train for and experience day in and day out. This is natural. As icky as it may be to you, it's something that many women experience. I didn't have any of that with my second child, so there is the possibility of a no poop, no vomit birth, but it's good to be prepared mentally.
Giving birth is a huge lesson in not only accepting our bodies, but celebrating them, of letting go of the social constructions we've lived with our entire lives. You're going to have your pants down and a bunch of people are likely going to be taking a look in your vagina and your butt. It's ok. See it as an opportunity for liberation and empowerment. Because when it really comes down to it, and you're giving birth, it doesn't matter.
Also, isn't it amazing that we can grow a human being?!
9. Perineal/Vaginal laceration
Ok, so maybe I'm the only one who wasn't prepared for the reality of tearing? I knew about it, but I wasn't prepared for what it would mean afterward and how to care for myself. It took us a few days to get it all sorted and figure out what we needed. I'm hoping this list allows you to be prepared so you'll have everything at your fingertips when the time comes.
Some of the things I wish I'd had when I got home.
- Mesh Undies - They're not pretty, but by god are the comfortable. They don't push into your softness, and as your body 'bounces back', they're a friendly support that your body will appreciate.
- Witch Hazel - I didn't know about this magical liquid, but I always have it in the house now. ALWAYS. We use it on scrapes, burns and bug bites and the kids love it because they know it won't hurt to put it on. You can use this to ease the discomfort by creating padscicles. Putting some on pads and putting them in the freezer. The cold helps with the swelling and the witch hazel helps with soothing and healing your hard working perineum and vulva. I've seen you can also get it now as a foam, which you can leave in fridge and put on top of your pad, so it gets absorbed into all the right places.
- Pads - Nice, big, pads. I generally don't like thick pads, but in this situation it felt comforting. Some people bleed a lot, some not very much at all, but the magic of the padscicle is that it works for both situations. They also provide some cushioning to an area that's likely to be very sensitive. One note, is to avoid Always brand in the early days as the coating they use on their pads can cause irritation and get caught up on stitches (no fun).
- Peri Bottle - Like this or this. This little bottle is a life saver. A gentle, little, portable bidet to carefully wash yourself off after you go to the bathroom. Fill with room temp/warm water, squeeze to rinse yourself off and pat dry. You can also use it while you pee, to reduce the burn that comes when your urine hits your torn perineum.
- Sitz Bath - Your butt will thank you. This little bath sits in your toilet and is a soothing treatment not only for your possible stitches and sore vulva, but also will help if you get any hemorroids during your labour (ask your health care professional to prescribe you with some hemorrhoid foam treatment just in case you need to get it). As for the sitz bath, you'll put warm water in it (not too hot) and can add plain epsom salts, or use something like this containing essential oils to help soothe and heal. You can also get tea tree oil or lavender oil to add separately. You'll sit there soaking for 10 - 20 minutes and let those bits get some much needed relief.
- Stool Softener - After giving birth, the thought of going poo is a bit scary. What if it hurts and everything falls apart?! A stool softener like Restoralax or Dulcolax can help things go a bit smoother in those early days. Also, remember to drink your water. Drink it alllllllll. It helps with everything.
There's likely a lot more you can do. Obviously pain meds, and comfortable sitting positions, but this is what I can think of. Your nether area will thank you for taking such good care of yourself.
10. The First Few Weeks are A LOT.
It's going to be an incredibly magical time, yes, but it's going to be hard. Caring for a newborn is a full time job; actually it's more than a full time job. The shifts never end, sleep deprivation is inevitable, and you've got a living creature relying on you for their survival.
Remind yourself, it's not going to be like this forever.
I remember balling my eyes out after finally falling asleep on day 2, only to be woken up to feed the baby. My nipples hurt, I was beyond tired, and it felt like it was never going to end. You're going to need to learn to cope with some exhaustion, and prioritize sleep more than you ever have. But it's going to get better.
Breastfeeding (or bottle feeding) every 2 hours is hard. There are supports out there, so take advantage of them if you're facing any challenges with feeding (https://www.lllc.ca/, https://ottawabreastfeeds.ca/?page_id=23) If you're suffering let someone know. There are many ways to feed your child and many options to make it less painful. As long as you're able to get nutrition into your baby, you're winning.
These first weeks, as hard as they are, are also essential for bonding with your baby. Baby wearing allowed me to be skin on skin with my baby, while also affording me the ability to eat my lunch, or get a glass of water, or do anything. For me it was a sanity saver and it felt so good to have my babies right against me. There are a bunch of ways to baby wear.
Stretchy wraps - I used a Boba and a Moby (great gift ideas if folks are looking to get your something). I could wear them without a shirt underneath so I could easily feed the baby, and get lots of skin on skin time. The wrap completely covered me up, so you'd never know I was rocking it topless. They say they're good for 7-35 pounds, but I found as the babies got bigger I preferred something with less give.
Soft Sided Carrier - If the idea of having to tie and wrap a long piece of fabric to carry your baby isn't something that you're keen on, you may want to look at a soft sided carrier. There are some designed for newborns like the Ergo Baby or Ergo Baby Omni which goes to a heavier weight. There are a number of different companies creating these types of carriers and I found them very easy to use. If you're unsure, there are videos you can look at, or you can contact the local Baby Wearing Group of Ottawa to get some support (as well as the whole community thing I mentioned before).
Ring Sling - For when they're a bit bigger, something like this, this or this is super helpful. Packs up really small and is easy to put on and take off.
Woven Wrap - I had a Girasol woven wrap, it's soooo pretty. If you get into baby wearing you may find yourself with a collection and can use them until your child is well beyond walking. There are many talented artists who also weave them locally or nationally if you want to search (the Ottawa Baby Wearing Group will surely have lots of suggestions for you).
Some other shops you can check out
https://www.littlezenone.ca/collections/girasol
https://www.sewfunky.ca/collections/woven-wraps
If you're organized enough to make meals ahead of time to help yourself, do it. If you have friends and family who can provide a meal train for you, ask them beforehand. I didn't have either of those, but we survived. And that's the thing. You'll survive whether or not you have a baby carrier, or a sitz bath, or a meal train, or whether you poop all over the place or not. You can do this. You WILL do this.
This list is just a few recommendations to get you prepared for this wild ride. Maybe it will make things easier for you, or help you feel more prepared and in control. And if so, then I've succeeded. I want you to feel empowered, to fall in love with yourself and to realize what an incredible being you are.
Photographing this time of life is one of my favourite things to do. Birth, Fresh48s, New Here, Day in the Life with a new baby, alllll my faves.
If you've read this far - Congratulations (not on reading this far, but on your pregnancy). I'm sending you all the good vibes as you take your steps into this amazing adventure & wish you all the best in bringing new life into the world. xo
