You know the old burger king saying “have it your way?” That’s kind of how you should labor at home. The best way is your way. Various positions, while helpful to know, usually fall by the wayside as you find your own groove. Find a position that works, and let your body do what your body needs to do.
But, that’s putting the cart in front of the horse. We say it to our clients when they first think they’re in labor: deny, distract, rest. (I, personally, like to change it to “dream” for the “3d” approach, myself. )
Deny: You’ve likely heard a lot of birth stories of women who show up to the hospital well into labor and they tell the nurse “I didn’t think it was labor at first, so I just kept working” (or doing whatever it was that they were doing before they noticed contractions.) Denying labor until you can’t definitely helps save your emotional and physical energy for when you’ll need them more later.
Distract: Have you heard the suggestions to bake cookies for the nurses (or doula. ahem.) while in early labor? That works great, too. Keeping your mind off the contractions actually helps you relax, instead of focusing on them- semi-wishing for them to get stronger/longer/closer together. Watching a funny movie with your partner is another fun way to distract yourself.
Dreaming: If labor start at night, go back to bed if you can! This one is hard, friends. You’re pumped, excited, anxious to meet that sweet babe. But, we promise your future active laboring self will thank you if you try to rest. It doesn’t have to be actual sleep, though that would be fantastic if you could. But, being still, closing your eyes, finding your breath, listening to soft music, praying, etc. will help keep your energy up later.
There will be a time when you can no longer deny, distract, or dream as early labor approaches active labor. Depending on when you have decided to go to the hospital, you may or may not still be at home. Some suggestions for positions or activities include:
- taking a shower or bath
- laying in bed on your left side, using a pillow for support, having partner press on the lower back
- taking a slow walk outside with your partner, holding onto your partner during a contraction
- sitting on a birth ball, leaning onto your bed, resting your head on pillows
- having the partner squeeze the hips gently
- rocking back and forth on all fours
- rocking in a rocking chair
- squats holding onto the partner
- leaning over a birth ball, rolling during contractions
- heating pack on the back (be sure to use a barrier between the pack and skin)
- ice pack on the back (be sure to use a barrier between the pack and skin)
- gentle belly lifts done by a partner or with a sheet, like this
- massage on the lower back
This is not a comprehensive list but hopefully it is still helpful to you.
