15 Natural Pain Relief Options To Help You Manage Labor Pains Like A Pro
When in labor, it can feel a challenge to manage the early, active, and transition stages. While reviewing your options for pain relief, there are medical pain management options (which we will cover in another blog) as well as natural options. In this blog post, let’s talk about natural pain relief options and how you they can help you rock birth like a professional!
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Physical touch (including massage). During labor, physical touch can be an amazing tool to manage labor pains. More popular options include massage, but some mothers find great comfort when held by their partners, loved ones, midwives, and doulas. Why? Oxytocin, also known as the “love hormone” or “feel good hormone”, is released during labor in response to touch. This special hormone helps relieve your discomfort and anxiety. Everything from a gentle hug to a massage can help ease pains by creating an unparalleled emotional connection between you and your support person(s). If massages are more your lane, make sure you have some unscented massage oils on hand to soothe an aching neck, hips, or back. Research has indicated that massage can reduce pain intensity and promote a relaxing atmosphere! A tip: Always try massage oils on one part of your body, like the inside of your elbows, before applying to the rest of your body to ensure you do not have an allergic or adverse reaction.
Move it, move it. Check with your primary care provider about your options for physical activity during labor. Movement is proven to alleviate labor pain and discomfort during early, active, and transition stages. Taking a walk around your birthing space or up and down the halls of your labor and deliver unit (if laboring in a hospital or birth center). Grab your partner and/or doula and get moving! With their support and your care provider’s approval, you can also bounce on a birth ball, perform assisted squats, and even go up and down stairs. Feeling that your movements are not restricted can help minimize the anxiety and pain associated with birth.
Essential oils. You may have already heard about the benefits of essential oils, such as lavender, chamomile, peppermint, and lemon, for promoting relaxation and stress. They are an excellent way to bring calmness to your birth space. Before using any essential oils, check with your care provider as some, such as clary sage, can promote contractions earlier than preferred. Also, be sure to read the labels on any essential oils before using them to ensure they are authentic.
Cold and hot therapy. Cold and hot therapy can be the source of pain relief during labor! A cold washcloth (either soaked with cold water and the excess squeezed out, fresh out of the freezer, or a store-bought cold pack) on your forehead can help cool you down if you are feeling hot flashes and can ease back pain when placed on your lower back. It can also help reduce pain and swelling in the perineum after pushing. You can use hot therapy in different ways - either warm towels soaked with warm water with the excess squeezed out, heating pad, or a store-bought hot pack, can be placed on your lower back during labor. It can also help reduce cramping when placed on the abdomen after birth and when breastfeeding. Finally, cold and hot therapy on your breasts can be so helpful if you opt to breastfeed and are experiencing swelling.
Music. Download a music streaming app and get taken away by your favorite lyrics. Music can be a wonderfully distracting and relaxing option during labor. Focusing on labor pains tends to amplify the sensations, so turning to your favorite Taylor Swift or Kendrick Lamar song can provide a welcome relief.
A warm bath or shower. Research has indicated that mothers have reported relief from labor pains while enjoying a nice, relaxing bath or shower. In fact, both can help relax muscles and manage pain. If you are touring a hospital or birthing center, ask if a tub or shower stall will be available in your birthing suite. Some hospitals have limited availability and offer it on a first come, first serve basis.
Just breathe. It is easy to be so consumed by contractions that you hold your breath. You might not even realize you are doing it. Before labor, try practicing steady breathing patterns. Breathing in and out will ensure you and your baby have the oxygen you need. Breathing exercises also help provide a feeling of control. If you would like to learn more, check out our childbirth education options! We cover breathing exercises and so much more.
Use your voice. What does this mean? It means it is okay to vocalize and roar as your baby makes their descent into the vaginal canal. While it can feel a little awkward at first, let your voice carry you through your labor. Yell, laugh, moan, whisper, sing, hum, grunt, or speak mantras. Any of the above can help you control what is happening.
Get off your back. In most forms of media, you may have seen that birth typically occurs with mom on her back and that no alternatives are offered in the birthing space. Wrong! Assuming you have had a low-risk pregnancy, you can labor in a different position. On your knees, on your side with a peanut ball, and even while standing. Changing your positioning during labor and help move labor along. You can also bounce on a birth ball or rotate your hips while sitting on one.
Counterpressure. Counterpressure can be used when pressure is applied to wherever you are feeling pain, like your lower back or hips. Ask your partner or doula to apply pressure firmly using knuckles or their palms to your lower back, right above the buttocks, when you are feeling a contraction to get the most benefit. While it sounds counter-productive to apply pressure to an area where you are feeling pain, the action works by opening up your pelvis and creating more room for your baby.
Hypnosis or hypnotherapy. Download a hypnosis app or video (or two) to have on hand during labor. This practice can help bring you to a very relaxed state, thereby encouraging you to feel in control of what your body was made to do naturally. Repeating positive phrases and thoughts to yourself during labor can have many benefits.
A doula. We talk about the many benefits of a doula here, but let’s sum it up by saying that more and more mothers are reporting that doulas have contributed to positive birth and postpartum outcomes for a reason.
A TENS unit. This little known tool, also known as a transcutaneous electrical nerve stimulation tool (say that 3 times fast!), can pulse electrical currents using leads to your lower back when you are in labor. The currents are mild and do not cause any pain to you or your baby. This machine can be controlled by you and you can disconnect the leads at any time. Purchase a TENS unit here.
Don’t deprive yourself of food or beverages. Care providers are quickly recognizing the benefits of eating and drinking during pregnancy and labor, particularly for mothers who are at a low-risk for complications. When you are preparing for labor and pushing, you need to feel strong and capable. Eating and drinking during labor ensures you have the energy to keep going.
Turn off the lights. Brightly lit rooms can actually slow contractions while dark or dimly lit rooms encourage relaxation. While it can be tempting, put down your cell phone or tablet during labor, shut off the lights, and try to labor in a more dimmed environment. You will become more relaxed and your labor can progress as expected. Want dim lightings courtesy of flameless candles? We have you covered. Create an intimate and private spa-like atmosphere with this string of lights as well.
We hope these tips are helpful! Happy Birthing!
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