Yes. You read that right.
I had a 24 hour labor with no epidural. In fact, I didn’t use any form of drug or medicine for pain relief. But I did use quite a few natural labor coping techniques to survive labor with no epidural.
If you’re considering an unmedicated birth as well, I hope my birth story can give you the motivation and encouragement you need to have the birth of your dreams!
But getting that unmedicated hospital birth experience and surviving labor without medication is not something that just magically happens. At least not for most women.
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2. Alternative Pain Relief Methods
4. A Medical Provider Who Respected My Birth Plan
10. My Reason Why
When I was pregnant, I spent hours, upon hours, upon hours reading other women’s positive birth stories and blog posts about how they breathed their baby out in minutes with big smiles on their faces. This was NOT the case for me.
Other women talked about their 2-hour rapid labor that almost resulted in an unplanned car birth (I actually have a real-life friend who birthed all four of her babies in 2 hours or less). Also not my story.
Some women even shared stories of how surprised they were that contractions just didn’t hurt so bad for them, and they didn’t need any pain relief – birthing a baby was easy. You guessed it, also not my experience.
But of course, being a naive new mom, I figured I could have one of these magical births as well. If I wished it hard enough, I’m sure I could pop my baby out in 2 hours flat with no drugs and a smile on my face, right?
Wrong.
Sorry to be the bearer of bad news, but these beautiful, positive natural birth stories are not the norm. Is it possible you will be one of those lucky women? Sure! Anything is possible. But should you expect it? Probably not.
[*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.*]
So how exactly did I survive 24 hours of painful labor without an epidural? I’ll share my 10 secrets to an easier labor, so you know how to prepare for an unmedicated birth of your own. These unmedicated birth techniques helped me to have a healthy pregnancy, an autonomous birth, and the confidence necessary for surviving labor and delivery without drugs.
1. Birth Education
This is the most important of all my unmedicated birth tips.
Why?
Because it encompasses all the others!
When you take the time and effort to educate yourself on all things pregnancy, labor, and birth you are ensuring you have the tools, techniques, and knowledge needed for an autonomous and empowering birth experience.
If you don’t know where to start with birth education, I would recommend reading some of these articles:
8 Hospital Policies that You Can Say ‘No’ to for an Empowered Birth
Labor Induction Methods & Alternative Natural Induction Methods for Birth
Coping Techniques for Labor – Unmedicated Births
Embrace the Power of Movement: Changing Positions During Labor
I am also in the midst of writing an e-book that covers everything you need to know for a natural pregnancy (for my fellow crunchy mamas out there). If you want to be updated when the book is released, be sure to subscribe!
2. Alternative Pain Relief Methods
Just because I decided not to get an epidural or use other forms of drugs does NOT mean I forwent all forms of pain relief. In fact, I tried dozens of labor coping techniques before I found the few that worked best for me.
If you want a more comprehensive list of pain management options, head over to this post. But for now, I am going to focus on the 3 birth products that I could not have survived without.
TENS Unit
A TENS unit, which stands for Transcutaneous Electrical Nerve Stimulation, is a portable electronic device used for pain management. It typically consists of a small battery-operated device that delivers low-voltage electrical currents to stimulate the nerves and block pain signals from reaching the brain. They also promote the release of endorphins which are your body’s natural pain-relieving hormones.
My doula put my TENS unit on my lower back when my contractions were about 4 minutes apart and it stayed there for the duration of my labor (outside of the tub). I cranked that bad boy up all the way during each contraction and loved how it took the edge off of the pain so I could focus on my abdominal breathing.
Rebozo Blanket
A rebozo blanket is a traditional Mexican shawl or cloth that is commonly used during pregnancy and labor.
During labor specifically, a rebozo blanket can be used to provide comfort, support, and pain relief. Here are a few ways it can be used:
- Relaxation and comfort: The rebozo can be draped over the laboring person’s body or wrapped around their shoulders or hips to provide warmth and a sense of relaxation.
- Pelvic rocking and movement: The rebozo can be used by a birth partner or doula to gently rock or sway the hips of the laboring person, which can help with pain management and encourage optimal fetal positioning.
- Support during contractions: The rebozo can be used as a supportive tool during contractions. For example, it can be held by birth partners on either side of the laboring person who can lean into it or pull on it for counter-pressure.
- Assistance with positioning: The rebozo can be utilized to assist with various positions during labor, such as providing support for squatting or helping with deep lunges or other positions that aid in labor progression.
- Relaxation and massage: The rebozo can be used for gentle massage or rubbing to help relax tense muscles and provide comfort during labor.
- Counter pressure: This is primarily how I used my rebozo blanket during labor. The blanket was wrapped around my belly with a focus on the lower portion, wrapped over the back, and then pulled tightly from either side to lift the baby weight and apply counter pressure to my lower back. My poor doula and husband had to have been tired by the end because they probably did this for 5 hours straight for each contraction.
Theragun
- Back and hip pain: Theragun’s percussive therapy can be applied to the lower back or hip area to provide temporary relief from muscle tension or discomfort during labor. A birth partner or support person can gently use the Theragun on these areas, focusing on the muscles rather than directly on the uterus or abdomen. If you think massage therapy might be a coping technique that helps you during labor, this is a great tool for saving your support person’s energy!
- Relaxation and distraction: The Theragun’s vibrations may help distract from labor pain and provide a sensory experience that aids relaxation. Gentle use of the Theragun on the arms, legs, or shoulders can create a soothing sensation and promote a sense of calm.
- Postpartum recovery: After labor, the Theragun can be used to relieve muscle soreness and tension in the back, shoulders, and other areas. It may help with postpartum recovery and relaxation.
If you have any concerns about using one during pregnancy or labor, just have a chat with your healthcare provider to confirm it is safe for you and your unique pregnancy and labor. They can provide guidance on appropriate techniques and areas of application, as well as advice on any precautions you should take or areas to avoid.
3. A Supportive Birth Team
Of all the tips for easier labor, this is one tip you can’t ignore.
Are you capable of birthing your baby on your own? Absolutely.
In fact, studies have shown that you could be in a coma and your body would still birth your baby. Incredible, right? But having a supportive birth team in place allows you to focus on your most important task – birthing your baby. This list is far from conclusive, but here are some reasons why having a birth team is critical:
- Emotional support: they give emotional encouragement, reassurance, and understanding throughout the labor and birth process
- Advocacy: they are advocates for your birth wishes and help ensure those preferences are respected and honored.
- Information and education: they provide accurate and evidence-based information, empowering you to make informed decisions during labor.
- Physical comfort: they offer physical comfort measures such as massage, positioning assistance, and pain relief techniques.
- Continuous presence: they are a constant presence throughout labor providing a sense of security and safety.
- Communication with healthcare providers: they can help facilitate effective communication between you and your healthcare providers.
- Confidence-building: they instill confidence in your ability to birth and provide positive reinforcement during challenging moments.
- Knowledge of labor progress: they can help interpret and explain the progress of labor, providing reassurance and guidance.
- Diminished anxiety: they help reduce anxiety and fear associated with labor, creating a calm and relaxed environment.
- Practical support: they assist with practical tasks such as gathering supplies, ensuring comfort measures are in place, and coordinating logistics.
- Respecting personal boundaries: they respect your boundaries and preferences for privacy and modesty.
- Encouragement and motivation: they offer words of encouragement and motivation during moments of fatigue or self-doubt.
- Reduced risk of interventions: with continuous support, the likelihood of interventions, such as unnecessary medical interventions or cesarean births decreases.
- Increased satisfaction: they enhance the overall satisfaction with your birth experience.
- Postpartum support: they continue providing support during the postpartum period, offering assistance, resources, and emotional support as needed.
A birth team can consist of anyone who is capable and willing to provide those benefits for you. My birth team was made up of my husband (who took a Bradley method class with me to be prepared) and my doula.
Your team might be your mom, best friend, sister, husband, doula, life coach… anyone who is willing to put your birthing needs first and assist you in fulfilling your birth plan.
4. A Medical Provider Who Respected My Birth Plan
Want to know how to make labor easier? Find a provider who is going to support you, not fight you.
The right medical provider should understand, respect, and support the birth plan you created rather than pushing a standard and generalized method of care.
I actually switched medical providers when late in my first trimester from an OBGYN to a group of midwives because it was the best decision for me and my baby.
If you’re not sure how to choose a pregnancy provider, you’ll definitely want to read our article on Choosing a Pregnancy Provider – we even provide a list of questions to ask at your first visit to see how their approach aligns with your desires!
5. Mental Preparation
One of my favorite quotes: “Your body can do anything, it’s your mind you have to convince.” Rember how I said your body is capable of birthing your baby in a coma? Yeah, your body is incredible.
You spent 9 months growing a human being. An actual human being. How amazing is that? Your body is capable of so many wonderful and powerful things, don’t let your brain get in the way!
The best way to prepare yourself mentally is to find positive birth affirmations that resonate with you and start repeating them every day. Cling to them during labor. Post them all around the room. Have someone read them aloud to you during tough moments. Outsmart your brain.
You might also consider investing in a book or two that teach you techniques for winning the mental battle during labor. Siobhan Miller’s Hypnobirthing book is my absolute favorite. You won’t regret the money spent.
Going into your labor without mental preparation and expecting success is like running a marathon in a pair of high heels and hoping for a podium finish. Don’t do it.
6. Water Therapy
I spent a large portion of my labor in the tub. Here’s why:
- Pain relief: Immersing in warm water can provide natural pain relief during labor by promoting relaxation and easing muscle tension. You can add some high-quality essential oils or Epsom salts, too!
- Increased comfort: The buoyancy of the water can relieve pressure on joints and the weight of the baby, allowing for more comfortable movement and positioning.
- Relaxation and stress reduction: Being in the water can induce a sense of calm and relaxation, reducing stress and anxiety during labor.
- Enhanced mobility: The weightlessness in water can enable easier movement and freedom to change positions, which can facilitate optimal fetal positioning and progress of labor.
- Improved blood circulation: Immersion in warm water can improve blood circulation, potentially enhancing oxygen and nutrient flow to both the birthing person and the baby.
- Lowered blood pressure: Water immersion has the potential to reduce blood pressure, promoting a more stable cardiovascular response during labor.
- Privacy and sense of control: Being in the tub can provide a private and intimate space for the birthing person, allowing them to feel more in control of their birthing environment.
- Reduced need for medical interventions: Some studies suggest that laboring in water may decrease the need for pain medication and medical interventions, such as epidurals or cesarean sections.
- Facilitates relaxation between contractions: The warm water can help birthing individuals relax and recover between contractions, conserving energy for active labor.
- Positive psychological experience: Laboring in the tub can contribute to a positive and empowering birth experience, as the soothing environment may enhance feelings of confidence and empowerment.
7. A Comforting Atmosphere
A comforting atmosphere in a hospital setting can help you feel more at ease and in control, enhancing your ability to cope with the intensity of labor.
When you are relaxed, your body is better able to release oxytocin, the hormone responsible for labor progression and feelings of love. Here are some of the ways I tried to bring a relaxing atmosphere into my hospital room:
- Hung fairy lights
- Diffused essential oils
- Dimmed the lights and closed the curtains
- Played my favorite music
- Asked for no visitors on my birth plan
- Wore my own clothes (or no clothes)
- Brought my own pillows and blankets
You are paying good money to be in that hospital room (with a little help from insurance). Don’t be afraid to make it comfortable.
8. Positive Affirmations
Positive affirmations are simple, positive statements that you repeat to yourself to reinforce positive beliefs about birth. By regularly practicing these affirmations, you can replace any fears or doubts with confidence and trust in your body’s ability to birth your baby.
The beauty of birth affirmations lies in their ability to shift your mindset and create a sense of calm and empowerment. By repeating affirmations, you can enter a state of deep relaxation and focus during labor, allowing your body to work harmoniously and naturally.
- My body knows how to birth my baby.
- I am strong and capable.
- I surrender to the power of my body.
- I trust in the process of birth.
- My body was made for this.
- I am surrounded by love and support.
Find a few that resonate best with you and repeat, repeat, repeat. You can read all 60 of my favorite birth affirmations here.
9. Position Changes
I’m not going to lie to you, this one can get tough.
When labor first started I was so ready to try out all my laboring positions to see which ones helped me progress labor and manage pain – and I did pretty well!
But as labor progressed, and I was 10 hours in, then 15 hours in, then 20 hours in, changing positions was hard. It was so tempting to just lay on my back and quit. There were moments of doubt where I thought to myself, “Can the baby just stay in there?”
I knew I didn’t want a c-section but I also worried that baby was never going to come out. Spoiler alert: she did come out.
Another spoiler alert: ALL babies come out… one way or another.
I was so thankful for my birth team, my patient and encouraging medical providers, my positive affirmations, my comforting environment, and mostly my natural products for pain relief. They are what kept me going and ultimately led me to my successful natural birth.
But what ended up getting my baby girl through my pelvis ended up being a specific Spinning Babies labor position called the side-lying release.
Was it fun? No, not really. But was it effective? Absolutely.
Changing positions during labor is crucial, and if you want to know more, read our post on Changing Positions During Labor.
10. My Reason Why
Why do you want an unmedicated birth? Why do you want to avoid a C-section? Why do you want to birth in a hospital? Why do you want a water birth?
Why?
If you can pinpoint your “why”, you’ve found your motivating factor.
Want to know how to survive labor naturally? Take some time to figure out your reason why and use it to help you succeed. Let it be your focus, your drive, your motivation.
You’ve got this, mama.
Jess
