Techniques and positions for coping with pain during labour
Various techniques
You can try various techniques to see what you find helpful for coping with the pain. Different things may work at different times during your labour.
Movement
Movement helps labour progress. During childbirth, you are encouraged to move, walk around, and squat. Find a comfortable position and don’t hesitate to switch from one position to another (see below Possible positions during labour). Large physio balls are usually available to sit and move around on. Don’t hesitate to ask for a ball if nobody offers one to you.
Using water
Most hospitals and birthing centres offer you the option of taking a bath or shower. Being in the water can help you cope with pain.
Massage
Gentle massage can help reduce anxiety and make the pain easier to bear. During contractions, vigorous massage of painful areas or acupressure can also be helpful.
Compresses
Hot or cold compresses applied to painful areas can help reduce pain.
Relaxation methods
It’s possible to learn relaxation methods such as breathing techniques, visualization, and self-hypnosis, or do yoga.
You can practice these methods during your pregnancy to help yourself prepare. During labour, listening to music and creating your own bubble of calm can also be soothing.
Other techniques
Some birthing facilities also offer injections of sterile water beneath the skin or the use of TENS machines, which electrically stimulate painful areas. If either of these methods interests you, don’t hesitate to ask your health professional for more information.
If you get to a point where the methods for coping with the pain are no longer working or you feel like you can’t bear it any more, keep in mind that pain can often be relieved with drugs (see Pain medication).
Tips for coping with childbirth pain
- Have someone with you.
- Create a warm, calm, and intimate atmosphere.
- Stay warm.
- Trust yourself and your instincts.
- Stay in the moment.
- Visualize what is happening inside of you.
- Move and change positions as needed (don’t stay lying down)—walk around between contractions.
- Relax.
- Breathe slowly.
- Take a shower or bath.
- Eat and drink as needed.
- Make noise.
- Don’t hesitate to ask for whatever would make you feel better.
- Have someone encourage and comfort you through their words and actions.
- Have someone touch you, massage you, or simply hold your hand.
- Have someone sponge you with a wet compress.
Positions during labour
Throughout labour, you can try different positions to help dilate the cervix and help you relax between contractions. Lying flat on your back is often the least comfortable position. If you feel the need to lie down, lying on your side is often more tolerable.
Whether you’re standing, squatting, sitting on a physio ball, or even kneeling on all fours, keeping your upper body straight can help speed up labour.
The following page shows examples of the various positions you can try during labour.
