5 Ways to Cope with Labor Pain without an Epidural

As a doula and a mom of four, these five natural ways to cope with labor pain are my favorites. 

• Move Around

Movement in labor is essential! Regularly moving and changing positions can greatly reduce the intensity of a contraction. Swaying, rocking, moving your hips, or lunging are simple ways to release tension, increase oxytocin, and rotate the baby into a more comfortable position. Not sure which movements are right for you? Follow your intuition and let your body (and baby) be the guide. A good doula can help, too! For the most effective relief, make sure you’re changing positions every 30 minutes. 

• Use a Labor Comb

Let me introduce you to the art of distraction! Labor combs are inexpensive tools that work by blocking pain signals to your brain through acupressure points on your palm. As the contraction builds, simply squeeze the comb into your palm. After the point of highest intensity, slowly release your grip. 

• Use a TENS Machine

Similar to a labor comb, a TENS (transcutaneous electrical nerve stimulation) machine can also be an effective tool to cope with labor pain. TENS works by sending electrical impulses through electrodes attached to your back. You control the intensity of the impulse during a contraction, which provides relief/a distraction. Best started while still in early labor, many moms swear by this little gadget for relieving back labor.

• Have Your Partner Apply Counter Pressure

As a doula, this is one of the things I regularly hear was the most helpful during labor! Having a partner apply counter pressure to your low back during a contraction provides simple and effective pain relief. Or, have your partner do a double hip squeeze. This provides relief by relaxing, stabilizing, and opening up the pelvis. This is especially helpful for a posterior or malpositioned baby. 

• Use Water

I truly consider water to be the holy grail of coping techniques. Studies have shown that the benefits of laboring (and birthing) in the water include:

• Less pain overall 
• Less use of pain medication
• Lower rates of medical intervention
• Shorter labors
• Higher rate of intact perineum 

https://evidencebasedbirth.com/waterbirth/

Easy ways to use water* while you’re laboring at home, in the hospital, or at a birth center:

• Sit on a birth ball in the shower while the water runs over your lower back
• Use the shower head to spray your lower belly during a contraction 
• Submerge yourself in the bath tub or labor pool and have your partner or doula pour water on your shoulders or back
• Relax into the water and enjoy the feeling of weightlessness in between contractions

*While water can feel wonderful at any stage in labor, submerging yourself in a tub is best reserved for when labor is considered “active” and contractions are consistently 3-5 minutes apart. Utilizing a labor pool or tub in early labor (before it is well established) may have the undesired effect of slowing things down.

Want more tips for rocking your unmedicated birth? Follow me @milliebirthdoula for encouragement, mindset shifts, and getting your body ready on Instagram!