Did you know that movement during labor can actually make labor more comfortable and encourage progress? The way you move and position your body can influence how your baby descends, how you manage pain, and even how quickly labor progresses.
If it feels hard to picture what labor will really be like, you’re not alone. Most (probably all!) expectant parents wonder how they’ll handle the sensations of birth. But with the right tools—like knowing how to use movement to your advantage—you can feel more empowered and in control.
In this post, we’ll explore how purposeful movement and positions can ease labor pain and help you work with your body rather than against it. Stick around for practical tips you can use, whether you’re preparing for an unmedicated birth or just want to feel more comfortable and supported. Let’s dive in!
Why Movement Matters in Labor
You’ve probably heard that staying active during labor can help, but have you ever wondered why? Here are some specific benefits:
- Ease discomfort: Shifting positions makes labor less painful! Active and upright positions, in particular, are linked to less need for epidurals and more positive birth experiences.
- Work with gravity: Upright positions allow gravity to assist, helping your baby find their way down the birth canal.
- Open the pelvis and encourage progress: Switching positions can shorten labor by enabling the baby to rotate into an optimal position for delivery.
- Get more oxygen to your baby: Upright positions can also provide more oxygen to your baby because there is less risk of compressing the aorta (the same reason pregnant women are told not to sleep on their backs!).
I have a strong hunch that moving and switching positions also helps women feel more in control and like an active participant than lying on their backs (because they ARE more in control this way!).
Labor isn’t about pushing through pain alone; it’s about finding ways to work with it. Movement is one of the simplest and most effective tools for doing just that.
Positions to Ease Labor Pain
Here are some tried-and-true positions that can help during different stages of labor. You don’t need to memorize them all—just keep these in mind as options to explore when the time comes.
1. The Rock and Sway
- How to do it: Stand and lean forward onto a sturdy surface like a countertop, bed, or your partner. Rock your hips side to side or in a figure-eight motion.
- Why it works: This position takes pressure off your lower back while helping your baby rotate into an optimal position.
2. The Supported Squat
- How to do it: You can squat on your own or hold onto your partner’s hands or a squat bar (some hospitals have a squat bar that attaches to the hospital bed).
- Why it works: Squatting opens the pelvis, making more room for your baby to descend. It’s especially helpful in active labor.
3. Hands and Knees
- How to do it: Get onto all fours and rock back and forth gently. Use pillows for support under your knees if needed.
- Why it works: This position relieves back pain and can help reposition a baby who’s in a less-than-ideal position.
4. Lunging
- How to do it: Place one foot on a low stool or chair and lean into the lunge during a contraction. You can also just lunge on the floor if you don’t feel steady putting one foot higher.
- Why it works: Lunging can open up your pelvis unevenly, encouraging baby to rotate and find their way into the best position.
5. The Birth Ball
- How to do it: Sit on a birth ball and gently rotate your hips in circles or in a figure-eight (or whatever feels good to you). Bouncing is fine if it feels good, but it doesn’t create space in your body the same way moving your hips does.
- Why it works: This is great for early labor, as it helps ease tension in your hips and lower back while keeping you mobile.
When to Rest
While movement is powerful, it’s just as important to listen to your body and rest when needed. Side-lying on a bed with pillows for support is a great option for conserving energy while keeping your pelvis open. Remember, the goal isn’t to stay moving nonstop—it’s to tune into your body’s needs moment by moment.
Get Your Support Team in Place
Check in with your provider in advance. Some providers say “sure” when you ask about moving during labor but aren’t actually supportive when the time comes. For example, they may expect you to stay on the hospital bed once you are in active labor, or they may ask you to lie on your back once it’s time to push. Ask specific questions like “Will I be able to walk around during labor?” and “Can I be in an upright position to deliver my baby?” If they are not open to movement, that’s a red flag.
Doulas can suggest positions throughout labor, and they can remind you of positions you wanted to try (or remind you that you wanted to walk, or use a birth ball or peanut ball, etc.). You might change your mind during labor and get into a great rhythm and not want to switch, and that’s okay too! But it’s important to know your options and have people around who will support you.
What If You Get an Epidural?
When most people think of epidurals, they think of being totally numb from the waist down. Thankfully, with modern epidurals, most people still have at least a little mobility and can be helped into different labor positions. Keep in mind, if you’ve had an epidural, you’ll need to stay in the hospital bed and should have help switching positions rather than doing it yourself.
Some positions to try with an epidural include:
- Side-lying with a peanut ball – This keeps your pelvis open and can help labor progress while you rest.
- Semi-sitting or throne position – Raising the head of the bed and using pillows for support can keep you more upright and engaged in pushing.
- Hands and knees (with assistance) – Some hospitals have beds that can be adjusted to support this position, which can help relieve pressure and encourage baby’s descent.
Even with an epidural, changing positions regularly can help labor progress and keep you as comfortable as possible.
Tips for Making Movement Work for You
- Follow your instincts: Your body often knows what it needs. If a position doesn’t feel right, try something else.
- Involve your support team: Your partner, doula, or nurse can help you try new positions and provide encouragement.
- Keep it fluid: Don’t feel like you need to stick to one position for too long. Labor is dynamic, and your movements can be, too.
- Use tools: Birth balls, peanut balls, and rebozos are fantastic for supporting movement and making you more comfortable. The hospital bed can also be moved into different positions.
The Takeaway
Movement helps labor progress and helps women have more positive birth experiences. Make sure the people around you will be supportive of movement and switching positions. Familiarize yourself with some position options before your labor.
If you want to learn more about labor positions and practice some beforehand so you feel more confident using them, a birth class is a great idea. I LOVE teaching Birthing from Within classes, and I teach them both in-person in Chicago and virtually over Zoom. You can find out more here.