Managing your labour pain: Top ten hints

Every woman experiences labor in a different way, and while it can be very painful for some, others find it bearable. There are pain relieving drugs available but many of women want natural labors and rely on these tried and tested ways to help ease the pain of contractions…

1. Distraction

Reading books or magazines, playing cards, listening to your favorite music, taking a stroll along the hospital corridors (or up and down the stairs if you’re at home) talking to friends or watching TV can all help distract you from contractions.

2. Water

Warm water is a simple, soothing and a relatively easy pain relief method. If you’re not attached to a fetal monitor you’ll be able to relax in a tub of warm water or birthing pool at your hospital or birthing center once your contractions are well established (get in too soon and the warm water could slow them down). Water provides a gravity-free environment that supports your body, making you feel weightless and enabling you to change position more easily.

3. Massage

Your birth partner doesn’t need to have had training to be able to give you a soothing massage. Kneading your lower back can help with labor backache and a neck and shoulder massage is also a great way to relieve tension.

4. Heat

Applying something warm to your back – a hot water bottle, heat pad or even a warmed towel can help to ease labor pains and backache.

5. Birthing ball

Using your birthing ball throughout pregnancy can help strengthen your spine, making you less vulnerable to backache in labor. During labor, use it to sit on, rock back and forward, lie over and support your weight while you try different positions

6. TENS

This stands for transcutaneous electrical nerve stimulation, and a TENS unit is a small machine that works by sending mild electrical impulses into your body via pads that adhere to certain points on your back. It stimulates the release of endorphins, your body’s natural painkillers. Ask your OB-GYN to prescribe one for use at home and the hospital (you won’t be able to use it with a water birth).

7. Staying active

Keeping active and changing positions during labor can help to ease the pain as well as helping to make your contractions more effective. Upright positions work well in labor because they ensure that gravity helps to move your baby down into your pelvis. Try standing, squatting, sitting, walking around and rocking your hips from side to side.

8. Hypnobirthing

This pain relief method uses self-hypnosis to help you achieve a state of deep relaxation. Techniques include positive visualization and tactics that focus your attention away from the pain. Visit HypnoBirthing, at www.hypnobirthing.com, to find a practitioner.

9. Controlled breathing

Controlled breathing helps you to avoid tensing up while you’re having a contraction, making it less painful. It also floods your body with oxygen, which benefits your baby and helps your muscles to function more efficiently.

10. Resting

Labor can be very long but if you can rest between the contractions you should. This is one of the hardest things your body will ever have to do, and it needs all the energy at its disposal. It might help relax you if you pack an eye mask and earplugs in your labor bag, along with a warm wrap or blanket that reminds you of home that you can curl up under.

And finally…

All you need is love – just to know you’re loved, appreciated, special and beautiful is enough to drive you on in labor. Your birth partner should know that any positive encouragement will help a great deal even if it’s met with anger from you in the throes of strong contractions. Kisses, cuddles and back massages are obligatory!

Hot tip Take in a movie!Life changes dramatically when you have a baby, but one of the things you may miss is trips to the movie theater. It’s likely to be months before you’re happy to leave your little one with a sitter, so see as many movies as you can before he arrives.

The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.