When I found out I was pregnant with my first baby, I knew I didn’t want to get an epidural simply because I am terrified of needles. I figured my fear of needles was all the motivation I would need to have unmedicated labor.
Although the thought of a needle in my spinal column definitely contributed to my success at unmedicated labor, it would not have been enough to get me through over 16 hours of contractions and 7 hours of pushing (baby girl had her elbow up and kept getting stuck in my pelvis). I would not have made it without a few specific coping mechanisms and mental preparation before the big day.
Some women have empowering and euphoric unmedicated births at home, unmedicated hospital births, or at a birthing center. Some women want an unmedicated birth but find themselves mentally and physically unprepared for the marathon and the intensity of the pain.
Some women have no intention of ever giving birth without medication. And still, other women are more than happy to just go with the flow – if they end up making it through labor unmedicated they are happy, and if they end up using any form of drug to ease the pain, they are still happy.
[*Hey, mama… Have you downloaded our FREE guide yet? “The Ultimate Guide to Natural Pregnancy Remedies” It’s jam-packed with awesome tips and advice to help you tackle those pesky pregnancy discomforts using natural remedies.*]
There is no right or wrong way to have your baby. Every woman has a unique pregnancy, unique labor, and unique birth. However, if you have decided to pursue an unmedicated birth (or maybe at this point you are not sure what you want and are doing some research), having a toolbox full of coping techniques for labor is crucial to increase your chances of successfully having an unmedicated birth.
This article is tailored to women who are hoping to give birth without an epidural or other form of medication. We’ll go through some ways to mentally prepare yourself before the big day, as well as some of my favorite labor coping techniques to utilize while you are actually in labor.
Before labor even begins, take a few minutes to think about what you currently do when you are in pain. For example, when you get a headache or migraine, what do you do to help? Do you take medicine? Do you close your eyes, lay down in a dark room, and try to nap? Are there any scents or oils that ease the pain? Does a hot shower help? Is there a food or drink that you turn to? Do you keep yourself otherwise occupied to help distract from the pain? What currently works for pain relief is more than likely going to help you relieve and cope with labor pains as well.
If you can start to pinpoint what methods of coping with pain already work for you, you can start to create a personalized list of labor coping techniques that will likely work best for your unique body. I’ve compiled a list of pain coping techniques for labor below and go into more detail on some of them. As you read, take note of any that stand out to you, or any that you may have already used in the past to handle pain.
Labor Coping Techniques:
– Movement (walking, swaying your hips, stretching, dance with your partner)
– Distraction (light conversation, tv, board came, reading, puzzle)
– Warm water (forehead compress, bath, shower)
– Silence and meditation
– Food and drink (read our article on why some hospitals say no food or drink in labor and what you can do about it)
– Physical comfort (hug your partner, hold hands, kiss)
– Sleep (during labor, sleep during the first stage is an amazing way to pass time and save energy)
– Cry (sometimes holding it in causes tension in our bodies)
– Music (worship music and prayer)
– Brush your hair (or have someone else brush it)
– Relaxation (dim lights, soft music, essential oils in a diffuser)
– Privacy (being alone without visitors or strangers can help you feel more relaxed)
– Cold compress
– Counter pressure (read our article on counter pressure)
– Emotional support
– Candles (or fairy lights)
– Pets
– Make some noise (vocalize the pain – scream, shout, sing, grunt… just don’t hold it in)
– Change positions (read our article on labor positions)
– Get off your back
– Focus on a distracting and happy memory or a special place
– Ice chips (eat, suck)
– Grip a comb
– Use a TENS machine (I actually bought this one from Amazon UK because it is stronger than the ones sold in the US. But if you don’t want to pay the shipping or don’t have time to wait, this one also works great)
– Words of encouragement (this can come from a support person, or in the form of notes you write for yourself in advance and place around your labor room)
– Bounce on a yoga ball
Write down the techniques that stood out to you the most and do start practicing them! Next time you are in pain, instead of turning to the medicine cabinet, put one or two of these techniques to the test and see how they work.
Foot Rub or Back Massage
This technique is going to require a support person (doula, midwife, partner, mom, friend, older child, etc.). When you are in labor, every sense is heightened, and your tolerance for annoyances and other discomforts typically diminishes. With this in mind, take a minute to warn that chosen person before-hand that you may or may not be happy with their massage in the moment… and something they are doing to help can feel great one moment and terrible the next. It never hurts to apologize to them in advance for any harsh or snappy comments you may make towards them while they are trying to help (just assume your manners will be put on the backburner for a few hours). And then practice!
Have them massage a few different areas to see what feels best. Have them massage your shoulders, feet (focus on the soles not the top of the foot), legs, hands, lower back, etc. and be direct with them about what you like and what you don’t. If they are in tune with your preferences before you go into labor, they will be better equipped to use massage as a coping technique to truly help you manage your pain.
You can also do some research on the use of a Theragun or similar tool in lieu or in addition to massage. If you are at all concerned about using this tool near the baby, always have a conversation with your provider. a Let’s say you’re 3 hours into labor and a foot massage is the only thing that is keeping the pain at a tolerable level… your poor support person is now 3 hours into a massage with potentially hours more to go. Something like a Theragun to provide a little break for their hands might be a useful tool to have.
Relaxation
There is a saying that you should give birth in the same environment as you would make love. Do you think you would be able to relax and enjoy sex in a bright room full of strangers, beeping equipment, strapped to a monitor with an IV tube in your arm? Your body is designed to give birth, and one of the best ways to help it do its natural job is to create an environment where you can fully relax and let go. Typically, that relaxing environment does not match your typical hospital setting.
This does not mean that you have to have a home birth or go to a birthing center. You can create a more comfortable environment at your hospital to have an unmedicated, empowered hospital birth, just pack a few extra items in your hospital bag to help (you can find a list of my top 10 favorite items for your hospital bag here).
Some ideas to make your hospital room a relaxing and labor friendly place:
– Dim the lights (close the curtains too if it’s daytime)
– Turn on music (make two playlists: one soothing and meditative one, and one to pump you up for pushing)
– Candlelight or fairy lights (they will probably have to be battery operated if you are in the hospital)
– Diffuse essential oils (try clary sage, lavender, peppermint, or lemon – or try the last three mixed together!)
– Eliminate unnecessary visitors and hospital personnel from the room
Abdominal Breathing
Most contractions last about 45-60 seconds. This comes out to about 2-4 abdominal breathing cycles per contraction. That right there can be a HUGE mental motivator to endure each contraction – focus on the fact that you only have a few breath cycles to go and then the contraction is over. During the early and first stages of labor, abdominal breathing was my primary coping mechanism of choice. As I progressed to active labor, transition, and second stage labor I did need to implement some coping techniques in addition to abdominal breathing (read about the stages of labor here).
You’ll find different opinions on the correct way to count while you breathe depending on what you read and when it was published. But I like to focus on two main points:
- Your breathing rate should be comfortable. Meaning if you read an article that says you HAVE to breathe in for a count of 5, hold for 8 seconds, and breathe out for a count of 10, but you are gasping for air by the end of a cycle… this is NOT a good breathing pattern for you. Every woman is unique, which means her lung capacity and resting breath rate can vary from another woman. I recommend practicing your abdominal breathing every night during pregnancy. Start out with a count of 5/7/8. Meaning you breath in slow and steady for a count of 5, hold for a count of 7, and breathe out slow and steady for a count of 8. Then adjust to your unique body! If these counts work for you, great. Practice, practice, practice. If they don’t adjust one aspect at a time and find what does work.
- Your belly should expand when you breathe in and compress when you breathe out. If you find yourself breathing in and sucking in your stomach at the same time (I know this may be hard to determine if you are far along in your pregnancy), then you are not doing abdominal breathing. Each breath you take in should expand the belly like a balloon. And as you exhale (breathe out), your belly should compress. Think about pulling your belly button towards your spine with each exhalation (this technique is also going to strengthen your deep abdominal muscles during and after pregnancy to help prevent or heal diastasis recti!)
The only way to train your body to breathe correctly is to intentionally practice. Set aside a few minutes each night to practice abdominal breathing and counting your breaths with the counts that work best for your body. I tried to get in the tub a few times a week and spent most of that time working on my breath because I indented to labor in the tub. Try to also practice these breathing exercises in a similar environment that you want to labor in.
If you are excited and motivated to have an unmedicated labor, IT IS POSSIBLE! Just taking the time to read articles like this shows you have the desire and determination needed to succeed. Set yourself up for that success by mentally preparing yourself, practicing your chosen techniques as often as possible, and focusing on the goal. Think about WHY you want to have an unmedicated birth and focus on that reason!
You can do this, mama.
Jess
