Whether you are planning on a medication-free birth, or ready to sign your epidural consent the moment you walk in the door, having these tools in your pocket will be very helpful to you. I am a labor and delivery nurse who has been in hundreds of births in the last 12 years. These are my top tips for pain management.
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Find Your Rhythm
This is my number one tip–finding your rhythm. This can and will look different for everyone. Some people’s rhythm may be walking once the contraction starts, swaying, or rocking. When the contractions get really intense, I think it’s helpful to close your eyes and move with your breath. Keep your breath slow and your voice low. Low moaning is also a way to keep tension out of your body. Try to keep everything as soft as possible during a contraction: back, belly, shoulders, hips. And remember to do an audible sigh every once in a while to release and soften between contractions.
Teach Your Support Person How to Do Counter Pressure
In ten years of labor support, this is the most universally helpful comfort measure for natural labor. My tip to those applying the counter pressure: have her press back into your hands for as much pressure as she wants, rather than you pressing on her. You will find pictures here of how to place your hands, but she will let you know exactly where it feels the best! Also, some women like the double hip squeeze for counter pressure.
Take Your Breaks
I always tell my patients that no matter how intense labor gets (even during pushing), you ALWAYS have more breaks than you do work time. I mean that a contraction lasts on average about one minute and you should have a minimum of at least two minutes between contractions. The women who have the smoothest natural labors are the ones who are able to fully relax during their breaks.
But this is also for those who want an epidural! Sometimes you can’t get an epidural right away, and this is a valuable reminder when trying to cope while you wait.
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Heat Will Be Your Bestie
I will never underestimate the power of a hot shower/bath or heating pad. Heat is complete MAGIC in labor and . . . I will repeat . . . it WILL be your bestie. Sometimes the work of setting up a bath and making your way to it is so daunting when you are in pain, but I promise, the sweet relief is worth it. I always tell people that laboring in bed on your back is the hardest position to be in, but sometimes you do need a little break and want to lay on the bed. That break can be just a little sweeter if you add a heating pad to your lower back!
Labor Is Whatever It Takes
I say and mean this with all of my heart. Whether you have your dream natural birth or end up with an unanticipated Cesarean section, successful labor is whatever it takes to bring your beautiful baby earth side.
I was so hard on myself because I really wanted an unmedicated birth with my daughter, and I ended up with an epidural. During the postpartum period, I was so sad because I felt like a failure. I had helped so many women achieve their dream of going natural and I couldn’t do it.
Now I look back, and I am SO incredibly proud of myself. My daughter is just as beautiful and just as perfect either way. What I ultimately wanted was for her and me to be safe and that is exactly what I got. So no matter what happens in your labor and delivery, remember that you are incredible and strong and you got this!
The opinions expressed in this post are those of the author. They do not necessarily reflect the official policy or position of ABQ Mom, its executive team, other contributors to the site, its sponsors or partners, or any organizations the aforementioned might be affiliated with.
