When I was planning my first home birth, I knew I'd need some natural labor pain relief techniques because I wouldn't have the option of pain medication. Regardless of where you're going to deliver, if you want to have a natural birth there are things you can do to alleviate pain during labor.
Natural Labor Pain Relief Techniques
Hire a Doula-a doula can provide physical and emotional support during labor. She knows massage, breathing, and relaxation techniques to help you get through contractions, and can be an advocate for your choice of natural birth in a hospital setting. She can also provide you emotional support when you reach transition (the portion of labor right before pushing begins) and help you stay focused on your labor. I can't say enough great things about doulas!
Water-Drinking water during labor helps you avoid fatigue and also aids your uterus in effectively contracting. I had a glass of water with a straw during labor and would take sips between contractions. Many people also love to get in the shower during labor and let the hot water pour on their back. For me personally, using a birthing pool filled with hot water was the most relaxing and calming part of my kids' births.
Photos courtesy of Peace Love Babies | Twin Cities, St. Cloud birth, newborn, family photography
Hypnobabies: I used Hypnobabies tracks in preparation for and during my last labor. I only wish I'd known of them for my first! I was very skeptical of hypnosis at first, but I'd go to sleep every night listening to the tracks and once I was in labor, using the techniques I'd learned from Hypnobabies really helped me focus and relieve the pain of contractions.
Birthing Ball: Whether you use it to rock back and forth, bounce gently up and down, or lie over it, the birthing ball is a fantastic thing to have during labor!
A birthing ball used for natural labor pain relief techniques.
Hot Compress: -Heat (particularly on the lower back) can help so much with pain, especially if you're experiencing back labor!
Movement: One of the most important things I remember learning from our birthing class was that if I was in pain, I should try a different position. This helped me so much during labor. At one point I was lying down and the contractions were getting very close together and very strong, so I stood up and leaned against our kitchen table and that made all the difference in the world! Sometimes all it takes is changing things up.
Breathing: You know how in the movies you always see doctors telling birthing mothers to do that silly breathing? Don't! Focusing on your breathing can definitely help you overcome pain during labor, but you have to find what works for you.
Work With Your Body: This may sound like the most obvious thing to do, but during labor, it was the most difficult thing for me to remember, especially for my first birth. I found myself tensing up during contractions and fighting against my body during the pushing stage because I was afraid of the infamous "ring of fire." For my most recent birth, I started doing the same thing and then realized it once I changed up my thought process and started thinking "open, move down, open," I was in much less pain and my labor went incredibly quickly.
Not all of these natural labor pain relief techniques will work for everyone, but these are some things that worked for me and others I know. I hope these techniques will help you achieve a natural birth if that's your goal!
Check out our other Home Birth / Natural Labor Posts:
Home birth: Is it right for you?
You want a home birth, now what?
Home birth: questins to ask your midwife.
Must -have home birth supplies
Disclaimer: I'm not a medical professional, but after personal research and two home births, these is information I thought would be helpful for others to know. This information about natural labor pain relief techniques, including text, images, and links are for information purposes only and is based on my (Amber) personal experience. This post is NOT intended to provide medical advice, diagnosis or treatment of any kind. Always seek the advice of your physician or health care provider with any questions you may have regarding your healthcare, diagnosis, interventions, or treatments. I am not a medical professional and I was under the direct care of wonderful midwives for both of my pregnancies. They monitored me to make sure I did not become high-risk and that home birth was a safe option for me. Amazon links are affiliate links. First image: Adobe Stock / Sandor Kacso.
Amber Ludwig says
Some awesome tips!! I would love to try an all natural birth with my second so these will really be helpful!! I have never heard of hypnobabies!! I will have to check it out!!