At some point during labor, everyone will need to manage their pain naturally – whether they plan for the entire course of their labor to be unmedicated or are waiting for pain medication to kick in. Whether it is several minutes or several hours, here are some tips for managing discomfort during contractions and labor.
Keep yourself moving
Change positions throughout your labor. In many cases, your nurse will help you to get into different positions frequently throughout your labor. This is also something your partner or doula can remind you about and help you to do. You may find that walking feels good, swaying side to side or leaning into someone or something in your labor room works best. Sometimes, lying in bed may feel good, especially if labor is in the middle of the night and you are resting between contractions. Try getting down on all fours and rocking back and forth in your labor bed as well. This may help relieve back pain and assist the baby in getting into an ideal position.
Birthing balls
Sitting on a birthing ball may feel good during contractions, and it helps the baby to descend through the birth canal by opening up the pelvis. You can try leaning on all fours onto the birthing ball and rocking back and forth. You may also notice that your hospital has a peanut-shaped birthing ball. These can be used when lying on your side to help relax and open the pelvis. These can be helpful to rotate your baby’s position during labor as they lower into the pelvis.
No birthing ball in sight? The toilet is another always-accessible option. It may not be comfortable for a long stretch of time like a bouncy ball, but it’s a great place to open the pelvis and relieve pressure on your bladder.
Water
Depending upon where you choose to give birth, you may have a tub to use during your labor or the actual birth. If tubs are not accessible, there are usually showers where you can sit to allow warm water to run onto your belly or back during contractions to help with pain. Water not only offers relaxation, but may provide pain relief. If you are still at home and in early labor, this is a great time to use your own tub or shower during contractions.
Massage
Applying massage, pressure, or touch during labor may help to reduce pain, especially in areas like the lower back, the head, neck, or shoulders. Your partner or your nurse can massage or apply pressure to these areas to see if it is helpful for you during your labor. Some people enjoy massage during labor, while others might find it irritating or unhelpful. Try gentle pressure and then a stronger counterpressure to see if either method works or is helpful for you.
Deep breathing
While there is no “right” way to breathe during your labor, we find the most helpful is slow, deep breathing during contractions. You will find that as labor becomes more active, you can no longer talk during contractions and will have to focus on breathing. Breathing should be comfortable and rhythmic. Everyone will find their “groove” or “rhythm” for focusing and breathing during labor. If breathing becomes too fast, or out of control, usually a nurse or partner will help to refocus your energy and breathing. Explore the different ways of breathing during labor during your pregnancy. You might find a series of prenatal yoga classes are most beneficial to helping you prepare your mind and breath for your labor.
Heat
A simple trick that can greatly impact your labor pain during contractions is applying intermittent heat to areas of discomfort. Most hospitals have heat packs on hand, and you can also use your own heating pad. Places you may find applying heat help include the abdomen and the lower back. Your partner can help to apply heat and pressure to the area simultaneously. It not only offers pain relief but helps the muscles in that area of the body relax.
Birthing Comb or Distraction
Many people find that squeezing a comb (yes, the kind for your hair!), a hard ball, or fixing their attention to another bodily sensation can help them through contractions. It’s a method of physical distraction that can be really effective. In some countries, machines called TENS units are also used for this purpose. If physical distraction doesn’t help, mindfulness may be right for you. This can include mantras, music and even hypnosis.
Reviewed by the Ovia Health Clinical Team
