19/08/2020
1. Change Positions
The best piece of advice I can give you is to change positions and change positions often. This will help encourage baby to move down, shorten your labor time, and help relieve pain and pressure.
During early and active labor, you can try:
ăWalking the halls
ăSlow dancing with your partner
ăDoing some squats or lunges
ăBouncing on a birthing ball
ăSitting backwards on the toilet
When things start to pick up, itâs important to keep changing positions to maintain progression and manage your pain. Ironically, transition can be the most difficult time during labor to change positions.
But, by being brave, you might be able to find a more comfortable position and even speed up your labor. Positions you can try during transition include:
ăHands and knees
ăSide-lying with a peanut ball
ăOn your knees with your upper body leaning forward
ăStanding and leaning onto your partner, the bed, or the wall
ăSitting on the bed or a birthing ball
ăSquatting
2. Aromatherapy
Essential oils are a great way to help reduce pain, nausea, and fatigue during labor. In fact, recent research has proven that lavender oil is an effective tool in reducing the severity of labor pains.
I wouldnât recommend using a diffuser or applying topically though. You want your baby to be able smell your scent to encourage breastfeeding, and youâll want the air to be clear for their developing lungs.
Instead, stick with personal inhalers, and use as needed. Lavender and frankincense are both great options for pain, as well as for keeping you calm. Citrus and mint oils can give you a boost of energy, and ginger, citrus, and mint oils can help reduce nausea and vomiting.
3. Massage
Now, you wonât know if youâll want to be touched or not until youâre in labor, but massage can be an excellent pain management tool if you are able to tolerate touch.
Massage can help you relax, release tension, and help you breathe better. It releases endorphins, which are feel-good hormones and natural pain-killers (source). You may want to have your doula, midwife, or birth partner try massaging your lower back, hips, shoulders and neck, hands, or even your feet.
While I was in transition, the amount of pressure on my tailbone caused me so much pain and agony. But, my doula came to the rescue and had my husband massage and apply counter pressure to the outside of my tailbone. This was a huge relief for me! Total lifesaver technique really.
4. Breathing Techniques
Patterned breathing can bring relief from any pain, discomfort, anxiety, or fear you may be feeling throughout labor.
Try your best to breathe through your contractions and âbreathe your baby down.â Keep your breathing slow, deep, and rhythmic, and try to relax between contractions.
By concentrating on your breathing, youâll be interrupting pain signals to your brain and giving it something positive to focus on. And, much like massage, breathing techniques release natural pain-relieving hormones, called endorphins (source).
If you let the pain and fear get to you, and you start holding your breath and hyperventilating, youâll be reducing your babyâs oxygen supply. You do not want this. Keep your breathing slow, deep, and consistent for less pain, more oxygen, and enhanced relaxation.
5. Distraction
Distraction can be an excellent tool during early and active labor to help keep your mind off the contractions. Labor can also just be quite long sometimes, and youâll need something to help pass the time.
Try playing your favorite music, playing a card game, or just having a conversation. You could even write a beautiful letter to your baby on the way. My hubby was an excellent distraction, as he told lots and lots of jokes. Quite the comic, that one.
6. Focus
While distraction is a great pain management tool for the early parts of labor, it can often make you irritable or upset during transition and pushing. When things start to get intense, youâll need a calm birthing space so you can focus.
Try shutting the curtains, dimming the lights, and playing soft, soothing music. My doula even brought some flameless candles to help create a more harmonous birthing space for me in the hospital.
And, donât be afraid to speak up. If you want your birthing room quiet with no guests, donât hesitate to make it known. If you donât want to be touched, say so. Your doula, husband, and nurse are there to help YOU, so let them know whatâs working and whatâs not. This is YOUR BIRTHING DAY mama!
7. Rebozo
One of the most common ways to use a rebozo during labor is to sway the birthing momâs hips from side-to side. Youâll have the shawl wrapped around your hips while youâre standing, lying down, or on your hands and knees, and your doula or birthing partner will support and control the motions of the rebozo (source).
You can also use a rebozo for support during squatting, so you can save your energy for the latter parts of labor. Tie a knot in one end of the rebozo, and throw the knotted end over the top of a door. Close the door tightly, and then hold on to the rebozo while youâre squatting. This will help open up your pelvis and encourage baby to move down into the birth canal.
A rebozo is an excellent pain relief tool to have packed in your bag for your birthing day.
Rebozos have traditionally been used in the Mexican birthing culture, but are becoming more and more popular in other parts of the world. A rebozo is basically a woven shawl that can be helpful before, during and after birth.
8. Soak in the Tub
Soaking in the tub can be a great way to ease your pain during labor and can be used whether or not youâre planning a water birth. The warm water can help relieve tension and allow you to relax, which ultimately can help speed things up.
If youâre not planning a water birth, you may find comfort taking a soak in the tub, or you may want to take advantage of gravity and enjoy the water pressure from a nice, hot shower.
However, be aware that a soak in the tub, especially during early labor, can actually slow down contractions for some moms-to-be. Your contractions may even stop altogether if your body isnât quite ready for labor.
9. Self-Hyponosis
Self-hypnosis can help remove the fear, anxiety, and tension thatâs connected with your pain during labor. This natural pain relief option can help prevent your stress responses from kicking in and help you remain calm and focused, with minimal pain signals reaching your brain.
Hypnobabies and Hypnobirthing courses teach expecting moms specific hypnosis techniques that can greatly minimize their labor discomforts. These are both great classes to take if youâre preparing to have a natural childbirth.
10. Heat or Cold Packs
Most hospitals and birthing centers have heat and cold packs offered as a natural pain management tool (if they donât, you can always just wet a rag in the sink). Warm compresses can help you relax and can feel soothing on your lower back, p***c bone, or neck. They can also just help to warm you up if youâre experiencing the chills during labor.
A cold compress can be helpful if youâre having acute back pain, as the numbing effect can help decrease the sensation and awareness of the pain. The cold can also help boost your energy and reduce nausea.
11. Low-Key Vocalizations
Vocalizations can extremely helpful and empowering. They can help channelize your energy, set your focus, and help you cope with contractions.
However, the key is to make sure they are LOW KEY vocalizations. High-pitched vocalizations, like screaming, can make you feel out of control and frightened and can tense your entire body up, preventing labor to progress.
Lower-toned groans, grunts, moans, and chants are very common sounds for laboring women to make and are great for relieving pain and progressing your labor. Allow yourself to let go and make whichever low-key noise(s) comes naturally to you.
12. Don't Fight It
Try to have realistic expectations going into labor, and try not to fight whatâs natural. Accept your labor and accept that labor hurts.
When you get scared and try and fight the pain, your body tenses up, and you can actually prolong your labor. By surrendering your body to this natural process, your body will open up, and your birth will be powerful. Remain confident, keep your muscles loose, and embrace your birthing sensations.
13. Encouragement
Reminders and encouragement can go a long way for an unmedicated birth. Meaningful words can help you feel inspired, brave, and focused. The words you hear can also play a huge difference in how youâll remember your labor and birth experience.
Hang some birth affirmations to help you maintain a positive attitude and reduce fear. Hire a doula for constructive and optimistic guidance. And, be sure to only invite friends and family to the hospital or birthing center that will be encouraging and supportive of you.
You could even write up a little cheat sheet for your hubby to remind him to say things, like âyouâre doing a great job,â âyouâve got this,â âyouâre a warrior,â or even just âI love you.â
