50 Easy & Natural Labor Pain Management Methods

If you are planning an unmedicated birth, you might be interested in learning some natural labor pain management techniques. Well, you are in the right place! It is SO possible to have an empowering and naturally managed natural childbirth.

(Grab a snack, this is a long one!)

Before I get to the list of techniques, Let’s talk real quick about pain.

Good things in life are worth fighting for. And they often require preparing for.

Natural childbirth is an extremely rewarding experience, but like most rewarding experiences it takes preparation, hard work, and it usually comes with a bit of sacrifice, in this case the sacrifice being physical pain or discomfort.

We live in a world that wants to run from discomfort, even fearing it.

(Interestingly, each culture has distinctive traditions and perceptions regarding birth pains, but I will leave that for another post.)

But pain is NOT always an indicator of a problem. Pain is not always a sign that something bad is happening, in fact sometimes pain is helpful, even good. I like to call this “Pain with a purpose.”

I think that through accepting the reality of birth-associated pain/discomfort, learning the tools to cope with it and respond to it, and coming to realize that the pain of childbirth is purposeful, you can learn to face whatever comes during the birthing experience with courage and empowerment.

The most helpful example I have found to illustrate this idea of Pain with a Purpose is a runner training for a marathon.

Training for a marathon, and then running a marathon, is HARD WORK! It is extremely physically demanding, takes mental focus, and even a little bit of mental de-focusing (letting your primal self take over). Running a marathon is arguably extremely painful, exhausting, and even sometimes dangerous, but for some reason a lot of people who run one marathon, choose to run many others!

One interesting study found that six months after running a marathon, runners had forgotten the pain they had previously reported feeling! The study’s author also noted that “Although marathon running was found to be painful, it is an emotionally positive experience, especially for those participants who completed the run.”

You might see the parallel here.

Like running a marathon, birth is (often but not always) extremely physically demanding, you will sweat, you will be tired, you will feel sore, you will pull muscles you didn’t know you had! Blood, sweat, and tears is an accurate description of child birth.

But also like a marathon, those feelings, though real, DON’T have to be scary.

You can face them. You can train for them, just like you would prepare the proper skills and tools needed if you to care for shin splints or a pulled muscle while running.

And guess what? Also like the runners who experience such positive feelings of success after their races, most mothers who give birth naturally forget or diminish the pain over time, and willingly choose to have another child. Yes! It is true!

One of the most important things to mention here is this: women have been giving birth for thousands of years, but only recently have women been giving birth alone, without much fore-knowledge, and lying down in a bed. (Three things that will greatly hinder labor progress.)

I HIGHLY recommend that on your journey to prepare for unmedicated birth–whether in a hospital or at home–, that you STUDY birth, and truly become prepared for this exciting new ‘rite into womanhood’.

Knowledge is power! You can have peace during your labor, peace that comes from knowing what to expect, and what actions to take. You can also find great relief in the knowledge that birth is not pathological, but is physiologic, meaning  a HEALTHY, GOOD, PROPER course for the woman’s body.

Birth is NOT designed to harm you, but it is a natural meaningful part of your existence.

There is no need to fear it. Do your part to prepare, and accept what comes with grace. Your positive attitude will GREATLY benefit you.

Ina May gaskin (the legendary midwife and teacher) says this about birth pains:

“Believe me: if you are told that some experience is going to hurt, it will hurt. Much of pain is in the mind, and when a woman absorbs the idea that the act of giving birth is excruciatingly painful—when she gets this information from her mother, her sisters, her married friends, and her physician—that woman has been mentally prepared to feel great agony.”

― Ina May Gaskin, Ina May’s Guide to Childbirth

Don’t prepare yourself to feel agony.

Prepare yourself to meet your sweet child. Yes, prepare to meet whatever physical sensations come, reach to them, flow with them, and let them pass, but do not prepare yourself for fear. Prepare yourself for strength. I LOVE that. Prepare yourself for strength.

I encourage you to NOT worry about controlling the pain, because it may be something outside of your control.

Instead of trying to manage the labor, plan to MEET it! Meet the feelings that come, come face to face with them, and respond to them with appropriate counter measures. Experience the sensations knowing that they come as “pain with a purpose”. The birth pangs are moving your baby into the world.

Tell yourself: “This is positive pain, like a runner who has sprinted over the long finish line.”

Meet your pain at the door and say, “Good, I was expecting you, come in. Let me help you along.”

One more note before I get to the list: My first birth was wonderful. In fact, I described the feelings as ‘discomfortable’ but not unmanageable! My husband and I joked the whole time, and I remember distinctly saying that “I could do that again in a year!” I attribute this to how much I prepared, I spent MONTHS totally engulfed in learning about birth. I believe it paid off, largely because I adopted a mindset of courage.

My second birth went a little differently, for a variety of reasons, one of which I think was a lack of preparation on my part. If I had worked to nurture a mindset of faith and positivity, I believe my second birth would have been less difficult. (Hey, practice makes perfect! Hopefully I will try it again someday!)

That being said, every birth is wonderfully unique. There are no guarantees in childbirth. Do your best, accept the rest.

I want to help you prepare for your birth, because just like prevention is the best medicine, preparation is the best empowerment. The more you prepare and learn, the more ‘set free’ you can be.

Does that make sense? Alright! Here we go.

50 Easy & Natural Labor Pain Management Techniques For Childbirth

Birth Positions:

During contractions and in between, choose to work WITH the natural pull of gravity to move your baby down.

The squatting and hands & knees positions will also help open up your pelvis, making more room for your baby to rotate and descend. The easier it is for your baby to come, the less it will hurt.

Practice these positions with your partner BEFORE labor, to get an idea of what you might like.

(Side note: Don’t quote me on this, but somewhere, in SOME birth book that I no longer recall, a birth professional jokingly commented on the importance of gravity assisting the birth, saying that the only birthing position worse than laying on your back was hanging upside down from your ankles!)

Here is a WONDERFUL post with photos if you want to look deeper into birthing positions.

1. Hands and knees

The hands and knees position is a favorite of mine during pregnancy as well as during labor, especially when I was having back labor. The Midwives Collective of Toronto says that this position “Can help reduce back pain in labour and allow baby to rotate out of a posterior position”

Try it on a bed, or on a soft blanket on the floor to protect your knees.

2. Squat/assisted squat

You can squat deep and rest your arms on your knees, with or without a partner behind you to assist. They can help hold you steady under your arms. You can also use a prop such as a birth stool to maintain a long squat.

3. Standing

Standing doesn’t immediately sound like a pain reducer, but if you are having back labor then upwards and forwards positions are what you want to try! You can lean over the back of a tall chair or sofa, lean against a doula or partner, or sway while standing.

One of the videos that inspired me to learn about natural birth was of a quiet, calm, SILENT woman who birthed and caught her own baby while standing up. I was amazed and so curious how birth could be so casual and wonderful. Unfortunately I can no longer find the video to share.

4. Hang or Pull from rope, bar, or with a partner

A common practice among many cultures includes tying a rope or strap to a high place such as a tree limb for the woman to reach hang on to. You can also make a makeshift temporary solution with a knotted sheet over a closed door.

The counter-tension in your hands while hanging or holding onto a support seems to take the tension away from your pelvic muscles, (similar to the arm wrestle tip I will mention later on.) The pulling motion gives a laboring woman leverage while pushing, as well. Here is a great post from Wrap Your Baby for more information and ideas.

Using Props and Tools During Birth:

5. Birth ball

A birth ball (a slightly deflated exercise ball), can be used to rest and support you in multiple ways. Sitting, leaning, or bouncing are great options. Check out Spinning Babies for great images and instructions.

6. On toilet

Laboring on the toilet is a surprisingly comforting way to labor.

It helps to open your pelvis, and is easier than squatting for a long period of time. It also helps the mother relax the tensions in her pelvic floor muscles, just like she would when she goes to the bathroom. (The toilet was one of my favorite places to labor with my second birth.) See Gatherbirth’s awesome article for more info.

7. Birth Stool

An old fashioned birth stool opens the pelvis and supports the knees-up position, similar to a toilet. You can also birth here, if you’re comfortable! I even put a birth stool in the tub for a while. It can help you rest during a tiring labor.

8. Rebozo Sifting

A traditional Mexican technique, good for pregnancy and labor, to help baby get in position and relax the mother. Rebozo is a long woven fabric that is wrapped around the mother’s belly and hips, while a partner tugs on the ends to vibrate, sway, or shake the mother.

If you don’t have a Rebozo, you might try it with a woven wrap or a long sheet, although results may vary.

I’d like to note that because my husband isn’t a trained Rebozo teacher, and because we use a babywearing woven wrap, I have never experienced a true Rebozo Sifting. However, our makeshift  version met our needs just fine. I would love to experience the real thing, and I’m sure that proper technique improves the benefits.

Evidence Based Birth has a great article and video to learn about the technique here, and Spinning Babies here.

9. Tennis Ball Counter Pressure

Tennis balls are an ideal DIY massage tool, because they are soft and slightly flexible. Have a partner hold one in their palms and roll it over your aching spots such as your low back, or hips.

10. Heating pad or Rice Sock

A little bit of gentle heat can help with back aches or pains in the abdomen. These tools will also come in handy during the postpartum days. I always like to have a heating pad around for my back and stomach!

11. Water Birth & Labor

Depending on what your provider recommends, you may want to use a birth tub during labor and perhaps even during birth.

(My first born was born under water, my second born was born in the air, although I was standing in the tub.)

I loved the birthing tub because the buoyancy took weight and pressure off of my stomach. The warm water also helped me to relax and flow with the contractions.

Multiple studies have found that women reported less pain when using a birthing pool during labor or birth.

Not only does water help to calm stressful nerves, but it also seems to lower high blood pressure, reduce stress-related hormones, and helps the perineum to stretch around the baby’s head. Americanpregnancy.org has a wonderful article listing the many benefits of water birth.

I also recommend the Waterbirth article by Evidence Based Birth for more detailed look at what the science says about waterbirth and pain relief.

12. Shower Spray

Standing in the shower with the warm water on your back or front is very relaxing. If you have a removable spray shower head, you can direct the water to your lower back as well!

With a partner:

13. Massage

Midwifery Today says that:

“Relaxation is essential to promoting the progress of labor, many comfort measures and coping strategies throughout labor will ensure that the birthing woman stays calm and controlled.”

“There is hardly a people, ancient or modern, that do not in some way resort to massage and expression in labor, even if it be a natural and easy one.”

Supportedbirth says this: “There is a physiological basis for pressing on & rubbing a mom’s lower back during labor. It’s not just something nice we do to help her feel better”

14. Hip Squeeze/ Double Hip Squeeze

Dr Rachael says this about the hip squeeze: “this manual technique drastically reduces the intense contractions experienced during the later stage of labor. Hip squeezes help push the ilia together which helps relieve pressure on the sacroiliac joint.”

“Touch during labor has been shown to decrease muscle tension, provide reassurance, reduce anxiety, enhances a women’s sense of control, distracts a mama from pain, and decreases blood pressure in labor.”

You can learn how to do a Double Hip Squeeze HERE. Keep in mind that this is a tiring activity, you may want to have your partner switch off with someone if you feel you need it for a period of time.

15. Squeezing Someone’s Hand (Or an object)

Ina May shares this story about a mom struggling with a long and painful labor:

  “I asked Sherry if she would consider arm-wrestling (between rushes)… I was pretty sure that the boost she would get from this victory would help her labor kick in even stronger.”

Ina Mays Guide to Childbirth

The importance of positivity aside, Ina May was on to something here.

There is a connection between physical pressure sensations and the easement of pain. Known as the Gate Theory, the basic idea is that if nerves are ‘busy’ feeling non-painful input (such as massage, or an arm wrestle, or squeeze!) then they will be ‘blocked’ from feeling the painful sensations.

If you tend to squeeze quite hard like I do, and want to use an object instead of a partner’s hand, you can try squeezing a rolled towel or cloth, a pillow, or a small squeezy toy/stress ball like THESE ones. (They even have affirmations on them!)

Note: A squeezy toy has benefits in that they are easily transported and carried around, as well as being useable in the water, you don’t have to worry if you get it wet!

Its worth a try!

Perineum Care:

Some midwives and women have found perineal massage and compress to help ease pain and reduce tearing. The World Health Organization says

“Evidence suggests that perineal massage may increase the chance of the keeping the perineum intact and reduces the risk of serious perineal tears.”

I recommend trying these tips yourself, instead of having them done to you, so that you can control the pressure and remain free from distracting hands. Some mothers instinctually use their hands to massage the tissues, others do not. Follow your intuitions.

16. Perineal Massage

The counter pressure that came from gently massaging and supporting the perineum is one of the things that helped my during my first birth.

As apposed to stretching the perineum during pregnancy, (also called Perineal Massage), simply using one finger to press or rub the perineum during birth can help ease pain.

Note: I am not recommending manually stretching the tissues to speed up labor. Slow and steady is the way to push out a baby.

17. Warm compress

In addition to massage, a warm compress composed of a cloth with warm water or oil can be placed on the area to ease pain. Warm water from the birth tub also helps the tissues to stretch.

Physical Stamina:

18. Electrolytes

Labor and birth are exhausting, in a good way! Just like during exercise, important electrolytes can be used up or lost in sweat during an intense labor and delivery. According to Medical News Today, “The concentration can also be affected by rapid loss of fluids,” which can certainly happen during labor!

Many women like to make a DIY “Labor Aid” electrolyte drink, such as this one from Mommypotamus, but my favorite is Coconut Water. It tastes amazing, and doesn’t have any added sugars or added salts.

“Natural coconut water contains five key electrolytes:  sodium,  potassium,  calcium, magnesium, and phosphorus. Coconut water is packed with potassium, more than found in one banana or 15 sport drinks.” – huffinesinstitute.com

I like to buy several organic coconut water cans/bottles and have them in the fridge nearby while I am laboring. THIS BRAND is one I have tried and loved, it is NON GMO Project verified. (Don’t forget a straw!)

19. Protein

Protein will held prevent sugar crashes, keep you satiated, and prolong your energy.

Plan some easy protein snacks to have handy during labor, such as cheese sticks, homemade protein bars (I LOVE these!), or nuts. These easy protein bites are also a great recipe, for postpartum as well.

(I like to add dried dates to my homemade protein bars, I will post a recipe sometime!)

For those of you who prefer not to DIY protein bars, these are a personal favorite of mine! 😉

If you are laboring or birthing away from home and there is no fridge available, consider bringing a small cooler for your snacks.

Bonus tidbit: According to one report, Mothers who drank a protein drink during childbirth reported higher satisfaction rates!

20. Carbs

We know that carbohydrates are an important source of energy. We know that birthing a child requires a lot of energy. So why don’t more women consider the importance of carbs while they’re in labor?

According to this study publish a few years ago, “Oral intake of carbohydrate was an effective method for shortening the duration of second stage of labor in low-risk women.”

Shortening the duration of labor doesn’t necessarily equate to less pain, but I don’t know of a single woman who would rather have a longer labor! 😉

Birth Takes A Village mentions that “Carbohydrates are good foods for labor because they give a long, slow release of energy to help you through contractions.”

Carbs are important enough for the laboring woman, that some practitioners even recommend increasing healthy carbs during the last few weeks of pregnancy.

You could consider having them on hand for an early labor meal or even your first postpartum meal:

“healthy carbohydrate dense foods such as sweet potatoes, plantains, white potatoes, yams, parsnips, beets, butternut squash, jicamaa, spaghetti squash, and lotus root. Fruit such as mangos, dates, pineapples, and dates are all delicious and full of carbohydrates.”

birthfit.com

21. Snacks

Some other snacks that can help boost your energy and assist your endurance during labor include honey sticks, frozen blueberries, (random but I loved them!), wheat crackers, bone broth, dried apricots, jerky, etc. Think, “easy to grab, easy to eat, quick healthy energy”.

22. Sleep

Sleep during the early labor stage is important. If you start to feel contractions at night, do everything you can to try to get some sleep. (A midwife even suggested Tylenol PM to me once, seriously! I didn’t use any, but the point is that sleep is vital.)

First time moms tend to have longer labors, its true. Sleep will help you to maintain physical stamina, as well as maintain mental and emotional control while you are in labor and delivering your baby.

Sleep in between contractions, if you can.

During my second birth, I just crashed each time a contraction ended, and would sleep for about 8 minutes until the next one began.

Birth can be exhausting!

It is so important to make sure you are going to bed early in the months and weeks and days before you give birth, you never know what day it will come, and you better HOPE you don’t go into labor the night you decided to stay up super late!

Inadequate sleep during pregnancy has been linked to increased C-sections, as well as longer labors.

Take away: sleep while pregnant, sleep while in early labor, sleep as much as you can!

Mouth Related Relaxation Techniques:

23. The Sphincter Law

The Sphincter Law comes to us from Ina May Gaskin. She notably gave the concept a name, although women and midwives have been practicing the idea likely for as long as women have been giving birth.

What is a sphincter, and why is the cervix considered to be a sphincter? Sphincters are involuntary muscles that do not get tired. They are connected to the organs that fill up with something—such as urine, feces, and babies. As Gaskin notes, sphincters “‘expand and contract, and when they yawn open, whatever is inside comes out, and then they close again’”

Barbara A Hotelling

Ina may describes the importance of privacy, intimacy, and comfort in order for the sphincters to function properly:

Imagine, if you will, sitting on a toilet in your house, and trying to poop while the door is open and people are walking past.

Imagine, if you will, trying to deliver your baby, while the door is open and strangers are walking by.

Its the same.

You need privacy, you need to release all your tension. You need comfort, peace, and familiarity.

An interesting trick Ina may observed and describes is “As above, so below.” During labor and delivery, if you are tense, clenching your teeth, etc., then your birth canal will also be tense and closed.

So, to open up your cervix and birth canal, and release tension, loosen your lips, open your mouth, sing, LAUGH, kiss, blow raspberries (really works!) etc.

It really works. To read more about Ina May’s interview on the Sphincter law, click here.

24. Moans or Moos

Of all the natural labor pain management techniques I personally use, this one is a favorite!

Moaning during labor is extremely instinctual. Moaning in low, deep, slow tones will help you stay relaxed and loosen the perineum as mentioned in the last section. Try not to squeak, or ‘moan’ in high pitches, which will tighten you and add tension to your jaw.

Lamaze has more to say about the sounds of birth in this great article.

Another version of the birthing moan is the birthing “moo.”

During my first birth, I remember laboring while leaning against a wall, with my husband standing near, mooing at me. He noticed when I was getting tense and prompted me to moo until I did, and when I did I could feel my body relax and it also prompted some laughs, which is great during labor!

25. Breathing Techniques

Patterned breathing is extremely calming and relaxing. It can help you focus, respond positively to pain, as well as increase the oxygen supply to your baby.

The American Pregnancy Association even says that a benefit to patterned breathing is that it “Brings purpose to each contraction, making contractions more productive”.

Two common elements of an effective breathing technique include a “Cleansing Breath” and a “Focal Point.”

The use of a cleansing breath before and after every contraction is important. it is an exaggerated, deep breath, usually done by breathing in through the nose and out through the mouth. The purposes of this breath are to:
– Allow for increased oxygen to the baby
– Internally signal you that a contraction is beginning and to remind you to begin concentrating on breathing, focusing, and relaxing.
– Externally signal your partner and anyone else assisting with the labor that a contraction is beginning. They can offer assistance, such as a back massage or verbal encouragement.
– Allow for blowing off residual tension after a contraction is over.
– Give your baby a boost of oxygen at the end of a contraction.

Sutter Health

There are several different popular breathing methods, Lamaze Breathing, Hypnobirthing Breathing, The Bradley Method, “Hee Hoo”, and more.

Whichever you use, patterned breathing should feel natural and even. Don’t force yourself to follow a breathing pattern if it is making you dizzy or lightheaded.

26. Kissing

I know… but hear me out.

Kissing causes a chemical reaction in your brain and body that releases…. oxytocin.

And guess what oxytocin is vital for? Giving birth.

In my articles “5 Insights About Childbirth Pain From the Perspective of a “Homebirther” and “Why Birthing Women Need Support, Peace, Time & Not Fear”, I discuss how important oxytocin is for birthing women.

Consider this: comfort, peace, trust, support, and intimacy are all elements of the physical relationship that started your baby’s life and conception, and they are the same elements that will guide it through birth and into the world. These elements are all important components to pain-free or pain-reduced child birth.

Birth, while not particularly sensual, is a sexual physiological process. It makes sense that all the same hormones, such as oxytocin, are important on both sides of the coin. As are atmosphere and mindset. Sensuality aside, physical contact with your spouse, (of any kind, but especially kissing), can help you to remain calm, feel peace, and reduce pain.

Labor is different for all women. Some women will not want close physical contact, whether that contact be kisses or just foot rubs or a hand to hold. But it certainly is an option on the table that has worked for some women!

27. Avoiding Screaming

This topic is somewhat controversial, because birth can be painful! Some women feel that they need the freedom to do whatever feels good during labor, screaming included.

In my opinion, screams are a sign that you are losing control. Screams also destroy any relaxation or peace you had gathered, as well as tensing up your mouth, throat, and birthing parts.

Try to scream while being loose and relaxed, its pretty hard!

During the birth of my second born, I screamed several times. My husband and midwife told me to “get a hold of yourself”, and rightly so. I was wasting a LOT of precious energy. I was also making myself panic.

If you are feeling enough fear, tension, or pressure that you want to scream, take it as a sign that it is time to read some affirmations, squeeze something with your hands, or try another natural labor pain management technique.

It is hard, but I believe keeping your mind in a collected state will only benefit you.

Movement Techniques

If you want to and can, moving your body during labor will not only feel good, but it can help the baby rotate and travel down the birth canal.

During my first labor, I danced and walked all over the house, and ended up swaying and rocking on my knees while holding onto the couch. (I ripped the couch haha…)

It feels so natural to be free to move during labor, and every time I tried to lay back I felt the pain much worse in my lower back.

I found that repetitive motions help me best, like swinging, swaying, and bobbing.

Motion, especially upright motion, can help open and move your pelvis and can help engage your baby into a favorable labor position.

Being able to move during labor can aid as a distraction, and can also give you a great sense of control, which “may decrease [your] need for pain medication.” -Scientific American

Don’t worry about looking silly, because you likely do! Ha! Here are some movements to try:

28. Dancing/swaying
29. Bouncing or bobbing gently
30. Rocking (in a chair perhaps)
31. Gentle ‘cat-dogs’ on hands and knees
32. Slow and easy squats
33. Taking a walk
34. Hip rotations (like you’re using an invisible hula hoop)

Mental Pain

As previously mentioned, much of the birthing experience is mental in nature.

If you are feeling scared, discouraged, angry, or bored (Yes, it happens!) then you are missing out on a HUGE tool to utilize for your success.

Your attitude and emotions are some of the only things you have direct control over during the birthing process, USE them to your advantage!

One study noted that: “Women’s fear of labor pain is known as one of the reasons for increasing the rate of C/S.” and they likewise concluded that:

“implementation of the normal physiologic childbirth program can reduce the severity of labor pain.”

The Effect of Normal Physiologic Childbirth on Labor Pain Relief: an Interventional Study in Mother-Friendly Hospitals

(I will write more about what constitutes a “normal physiologic childbirth program” or a “mother-friendly provider” later on. The tips mentioned in this post are a great place to start.)

35. Affirmations

Affirmations are essential.

If you do nothing else, PREPARE SOME AFFIRMATIONS. (Check out this post where I describe how to write an affirmation)

They can be hung on a wall, read by your partner or doula, or even better, you say them out loud.

Ina may Gaskin has mentioned in her book the power of women speaking to themselves their fears, as well as praising themselves. It truly makes a difference.

Affirmations, as well as positive thinking, help you to focus on the ‘positive purpose’ of your pain.

Affirmations challenge and vanquish your fear. You cannot hold two opposing thoughts in your mind at one moment. Your positive thoughts, words, and expectations can help reduce any pain you might feel.

One study reported here found that positive expectations had a large effect on pain, in fact thinking positively about pain produced around a 28% decrease in pain ratings, which researchers noted was EQUEAL TO A SHOT OF MORPHINE!

“We don’t experience pain in a vacuum, Pain is not solely the result of signals coming from an injured body region, but instead emerges from the interaction between these signals and cognitive information unique to every individual.”

Robert Coghill, PhD (Emphasis mine)

36. Chant

For some reason, repetitive or trance like actions are helpful during labor.

Chanting, or mantra, is similar in function to affirmations in that it helps to focus the mother on something other than her pain, as well as ‘reprogram’ her fear into positive energy.

Chanting tunes out external chatter, as well as unhelpful or distracting internal thoughts.

For example, I like to chant phrases such as “Yes I can. Yes I can. Yes I can.” or “We can do this. We can do this.” they help to bring focus, strength, and motivation.

There is a GREAT post over at Humming Bird Doula & Yoga which describes the usefulness of using a mantra, and how to pick your own.

Some women choose a phrase beforehand, and some women ‘find’ their mantra in the midst of intense labor. Check out her list for some additional great ideas.

“If the idea of chanting makes you giggle like it did with me at the start, try to move past that and give it a chance.”

– A Matraea Mother

37. Prayer

Communicating with the divine is an important way to bring strength during trying moments in labor and birth.

One of the most empowering and insightful thoughts that helped me through my pregnancies and beyond was considering the physical suffering I was enduring for my sweet baby, and considering how Jesus Christ sacrificed even more for me.

Yes, we will have pain in life, but our pain can become our joy.

Prayer has a way of removing your mind from your body, reminding you that your soul is truly who you are, your body is just it’s house.

Prayer during childbirth can help you to focus and regain control.

I love this post about the topic.

38. Positive Word Choices

The words you choose to use are powerful, and your thoughts affect your feelings and actions.

Which of the following sounds more scary:

PAIN

or

Discomfort?

Ina may and other birth professionals have discussed the importance of using words that can help your mind think positively about birth, instead of words that make birth something medical, cold, and frightening.

Here are some examples, can you think of any others?

• Pressure, not Pain
• Surges or Waves, not Contractions
• Unfamiliar, not Scary
• ‘Already 5 CM dilated’ not, ‘Only 5 CM dilated’
• Meet your pain, not Manage your pain

39. Encouragement From Partner

Talk to your Husband beforehand and help him know how he can best meet your needs during labor.

Perhaps you could write down things for him to try or say, better yet, have him read your affirmations, and show him this list!

Take him to a birth class with you, and ask him if he has worries or questions.

Many couples have tried the Bradley Method, which is a Husband Coached method of labor techniques.

Some men feel nervous that they will not know how to help during the labor, this program can be a way to empower them, as well as you.

40. Get a Doula

Throughout history women have largely had female birth assistants, partners, and helpers to guide them and be their advocate.

In fact, the word doula originally comes from a Greek word meaning “female helper”.

There is something powerful about the connection women make with each other during birth. I believe some women instinctually know how to comfort another birthing woman, even if they haven’t experienced it yet themselves.

Its almost like the mama bear instinct.

One of the reasons I picked a female birth provider was because I wanted someone who KNEW what I was going through. (She has 12 of her own kids!)

I highly recommend a doula or knowledgeable friend to be at your side during your first birth.

Or maybe a sister, mother, or aunt who you are close to and trust.

Many studies have found that support during childbirth has benefits and improves outcomes for mothers and infants.

Check this out: According to this study, women who had continuous support during birth were:

• more likely to have un-induced natural birth
• less likely to report negative feelings about their experience
• less likely to use pain relief (such as epidurals)
• more likely to have shorter labors
• less likely to have c-sections
• less likely to have instrument assisted births
• and less likely to have a baby with a low apgar score at 5 mins.
• and they MAY (strong maybe) have been less likely to develop post partum depression.

I dont know about you, but I like those odds!

The point is, support during birth is crucial. That can come from a doula, your husband, or whoever you choose, but if this is your first birth, a support person may be the thing you need to make it through.

41. Let your monkey do it

Yet another important piece of birth advice from Ina May (Can you tell I’m a fan?) is her famous phrase “Let your Monkey do it!”

My interpretation of this phrase is this: When you look out in nature, you see animals giving birth without fear.

They know what they have to do, and they do it instinctually.

It’s the same with you.

Your body was MADE to birth! Your body knows what to do! But sometimes, your brain can get in the way.

Sometimes you need to let go, stop thinking so much, and just breathe.

Let your instincts take over, just the way your monkey cousins do it. You will be amazed what you can do!

Another great quote from the book:

Alternative Techniques

42. TENS

TENS machines (Transcutaneous Electrical Nerve Stimulation) are growing in popularity and use in the United States although they have been used in other countries for a while.

A tens machine produces a gentle tingling sensation through electrical pulses, and is commonly used for back pain.

The idea behind the device is that the pleasant stimuli overrides the nervous response to pain signals (its the Gate Theory again!)

Another Pro to the TENS machine, is that you could keep it on hand for post-natal pain as well. (Your uterus has to shrink back down to its normal size, it will contract for a day or a few days after you give birth.)

TENS units cannot get wet or go in water, so keep that in mind if you decide to try it out!

I have used a TENS machine for back pain, although not during a birth. It was tingly and felt really good!

43. Hypnosis

The word hypnosis has some confusion around it. In plain English, hypnosis is nothing more than “a state of highly focused attention or concentration, often associated with relaxation, and heightened suggestibility.” Source

Some people, during this state of attention or focus, are more susceptible to following suggestions, but they are still conscious and in complete control of themselves, and can choose whether or not to comply.

Evidence Based Birth says this about Hypnosis:

“Hypnosis is simply a way of altering your conscious awareness. It involves focusing your attention inward and becoming increasingly responsive to suggestions.”

Hypnosis can be self directed, or partner directed.

The most popular hypnosis method for laboring women is HypnoBirthing.

One of the important points Hypno Birthing makes is that for most women, birth has been portrayed as a very scary and fearful experience.

It almost seems like everyone has a birthing “horror” story, and they want to share it with you!

Because of this, women become tense, and that tension and fear prevent them from achieving the very normal physiological process of childbirth.

Hypnosis, and specifically the Hypno Birthing program, is a way to combat that fear, and replace it with peace and confidence.

Various studies have shown that women using hypnosis techniques used less pain relief drugs during birth. (See the Evidence Based Birth article linked above for more information.)

I have never attempted the HypnoBirthing program, but it makes a great deal of sense to me.

Just like repetitive breathing, chanting, movement, and many other relaxation and focusing techniques I have discussed here, hypnosis seems to work for many mothers in that it replaces fear with intention and peace.

44. Acupuncture, Acupressure, and Reflexology

According to Traditional Chinese Medicine, Acupuncture and Acupressure work by placing pressure or pins on certain points of the body to ‘unblock’ the flow of vital energy that circulates through pathways in the body.

The Cochrane Library recently updated a review of the literature on Acupuncture and Acupressure. They reviewed 28 trials and found that:

“Acupuncture may increase satisfaction with pain relief and reduce use of pharmacological pain relief. Acupressure may help relieve pain during labour, although the pain reduction may not be large”

Cochrane Library

They also noted that “women having acupressure maybe less likely to need a caesarean section” which is certainly good news! They also note that “more high quality research is needed” in this area.

Similarly, Reflexology, which is the use of pressure to points on the feet, seems to help in “reducing the length of the labor, labor pain intensity, postpartum hemorrhage and improving Apgar score”. Source

I have never tried these methods, although they seem to be similar to massage and other physical pain reducing methods I have described in that they may use the Gate Theory to block pain signals.

45. Homeopathy

Midwifery Today states that:

“Homeopathic remedies are a safe and effective means of treating a woman experiencing back labour…Homeopathic remedies are easy to administer and act quickly and dynamically to alleviate back pain. “

Midwifery Today

The research on homeopathy is mixed. Some claim that it just works, and some claim that it works by placebo.

In the book “Natural Pregnancy: Practical Medical Advice and Holistic Wisdom for a Healthy Pregnancy and Childbirth” written by Lauren Feder, MD, homeopathic remedies are recommended to aid women during tough labor.

I was given Arnica during or after both of my births, and I continued to take it as instructed post partum. I had successful home births, and handled the pain. Was it due in part to the homeopathics? I can’t be sure, but its safe to say they didn’t have a negative effect on me.

WebMD says that homeopathics are watered down enough that they generally don’t have side effects.

But, just like other natural remedies, just because they are natural doesn’t automatically mean they are safe. Talk to your midwife first.

In my opinion, even if it may work through placebo, and isn’t harmful, I say try it!

46. Aromatherapy

Aromatherapy involves using essential oils (usually mixed with a carrier oil) by rubbing them on the skin or diffusing them into the air.

I have had success using different oils to aid in labor, and treat nausea.

Peppermint essential oil is especially useful for smelling when you are nauseous, however it also has the potential to interfere with milk production and should be used with care.

Evidence Based Birth found that aromatherapy could “decrease pain and anxiety among people who were having unmedicated births.”

Compared to other pain medications, essential oils are inexpensive, safe, and easy to use. It is recommended to consult a certified aromatherapist, and purchase oils from a reputable company. (I personally choose to not purchase oils from consultants. Usually I can get a better price shopping at a natural-grocery type shop.)

I refer to Lea’s website UsingEOsSafely from time to time, she is a certified Aromatherapist and has GREAT information about the safety of Essential Oils for women, and children.

Pre-Labor Techniques

The ideas in this section are things you ideally would implement in the months and weeks prior to your labor.

As always, before trying anything you see here, talk with your health provider to get their opinion and recommendations.

47. Pregnancy Tea

Red Raspberry leaf tea is known as the pregnancy tea, as well as “the woman’s herb”, although pregnancy tea blends often contain many other herbs as well.

Red Raspberry Leaf Herbal Tea has been used as a traditional remedy for a very long time, but there have not been many modern scientific studies or confirmations backing some of the claims made about it.

Some of the claims made about RRLT include:

• It strengthens and tones your uterus
• Helps contractions to be more effective
• Eases menstrual discomfort
• Lowers blood pressure and blood sugar
• Helps labor to go faster
• Reduce labor pains

My midwife recommended that I drink 1 cup of pregnancy tea a day starting in the second trimester, then 2 a day the third trimester. (Her special recipe, included red raspberry leaf.)

My experience:

Brewing and drinking my RRL tea daily became a very calming ritual for me. The slow sips helped me have a time each day to focus on thinking about birth and mentally relaxing and preparing myself.

My first birth was wonderful, short (for a first time mom– 9 hours), and totally not painful in the way I had been taught to think about birth. I remember the next day saying “I could do that again in a year!!”

Can I attribute the ease of my birth to Red Raspberry leaf tea? I don’t know. But during my second pregnancy, I did not drink it as often as I should have, and I had a harder and longer birth.

All I know is, next time I am pregnant, I am going to try to drink it daily!

Here is a brand of Herbal teas that I have personally used and enjoy:

(Note: I have used their other teas, but I get my pregnancy tea directly from my midwife. However, I wouldn’t hesitate to use this recommendation.)

Most of the evidence supporting Red Raspberry Leaf Tea is anecdotal, however it has been used and loved by women and midwives for centuries.

Ask your midwife what she recommends for you. 🙂

Additional great source

48. Squats

Ina May says “Squat 300 times a day, you’re going to give birth quickly.”

Google “Ina May Squat” and you’re sure to find a plethora of shocked moms imagining who on earth would try to squat 300 times a day while pregnant…

But it makes sense. In older times women squatted often, and their pelvic floors were likely very strong.

These days, we sit a lot, and our pelvic floors are weak.

Having a strong pelvic floor can help your contractions be more effective, which in turn can help shorten a labor, and reduce pains.

One study found that women who did pelvic floor exercises (specifically kegels, as opposed to squats) “had greater pelvic muscle control and flexibility, which resulted in easier labor.”

Do you really have to do 300 squats a day? Probably not. Exercising during pregnancy is very individual, never push yourself too hard.

As Kristin points out, your squats could be broken up into smaller portions to make the goal more achievable. 10 here, 10 after breakfast, 10 after checking the mail… etc.

However, some women shouldn’t squat. Lamaze’s article describes some situations where deep squats should be avoided. As always, ask your midwife.

49. Dates

Did you know that eating dates has been linked to easier labors?

This study concluded that eating dates late in pregnancy was linked to SHORTER labors, and less use of oxytocin to accelerate labor. Nice!

Dates (the fruit) are high in healthy vitamins, minerals, fiber, and influence women’s hormones estrogen and progesterone, which prepare the uterus for birth and aid in cervical ripening.

Dates are quite high in (natural) sugar though, since they are typically sold dehydrated, so keep that in mind, especially if you are watching your sugar intake.

Azure Standard has some really great Date options, even bulk bags! Their prices are great, even for organic foods. (If you are a bulk buyer or a budgeter like me, you NEED to check them out!)

50. Stay Active

We all know that exercise during pregnancy is important, but did you know that regular exercise during pregnancy can shorten labor, reduce risk of birth complications, and even aid in preventing postpartum depression? (Read more Here)

Not only that, but women who exercised while pregnant were less likely to use an epidural during childbirth!

(Could it be that building up their strength and stamina during pregnancy benefitted them during labor? Seems like it to me!)

I like to exercise during pregnancy by doing yoga, walking, kayaking, and vacuuming.

😉

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And that brings us nicely back to where we began in this post, running a marathon.

Just like training to run a marathon, birth takes preparedness. It takes mental effort, it takes physical stamina, it takes courage and faith.

Whether you are planning to give birth in a hospital, at home, with a doctor, or with a midwife, you can achieve natural birth.

Women have been birthing for thousands and thousands of years, and you have the ability inside yourself as well.

There are SO many things that you can do to address discomfort during labor. If one idea doesn’t appeal to you, try another!

It is important to remember that labor WILL (mostly likely) come with pain, but it is GOOD pain, pain with a purpose that moves your child into the world. You don’t have to fear it, you just need to respond to it, and let your body do what it was made to do.

Birth is NOT designed to harm you, but it is a natural meaningful part of your existence.

In my experience, natural childbirth is AMAZING, life changing, and one of the greatest gifts you can give to yourself and your child.

But I want to say that sometimes, birth complications occur. That is also a part of life. That doesn’t mean you failed, and it doesn’t mean your future births will also be complicated.

Sometimes runners break their leg.

What is important is that you get back up, accept what happens with grace, and do all you can to get ready for next time.

What I want to leave you with is this mindset:

In birth, challenges will come. But instead of letting them overwhelm you, you can MEET them at the door, and say “Welcome, I’m ready for you. Let’s bring this baby into the world, one surge at a time.”

You can do this.

Natural pain relief during labor is possible, it works, and it’s how women have been birthing for thousands of years.

If you liked this post, you may also enjoy these:

• 3 Ways to Prepare to Thrive Through The Postpartum Period
• 5 Insights About Childbirth Pain From the Perspective of a “Homebirther”
• Is Home Birth Safer than Hospital Birth?
• 100 Ways To Prepare For Home Birth
  

How are you preparing for unmedicated childbirth?