5 Little-Known Tips to Help Labor Progress Naturally
Introduction: 5 Little-Known Tips to Help Labor Progress Naturally
Labor can be unpredictable, and every experience is different. While your body is designed for birth, sometimes labor can slow down or feel like it’s stalling. The good news? There are natural ways to help labor progress—gentle techniques you can try with the support of your birth team. Small changes in movement, position, and mindset can make a big difference in keeping labor moving along.
This article will walk you through five little-known but highly effective tips to help labor progress naturally. These tips are simple, practical, and can be used whether you’re at home in early labor or in a hospital setting.
Tip 1: Change Positions Frequently
One of the easiest and most effective ways to help labor progress is by changing positions frequently. Movement during labor helps your baby descend through the pelvis, which is key to keeping things moving forward.
When labor slows down, it’s often because the baby hasn’t quite settled into an optimal position in the pelvis. By shifting your body into different positions, you’re giving your baby more space to rotate and move down. Think of it as gently guiding the baby into place!
Some of the best positions to try during labor include upright positions like walking, squatting, or leaning forward. Being upright uses gravity to your advantage, helping the baby descend more easily. If you’re tired, lying on your side can still be effective—just remember to switch sides every 30 to 60 minutes to keep things progressing.
Another great option? Try hands-and-knees. This position can relieve back pain and help the baby get into a better position, especially if they’re in a posterior position (back-to-back with you).
Pro tip: If you’re at a hospital or birth center, ask if they have a peanut ball. This is a special type of exercise ball that can be placed between your knees while you rest, helping to open your pelvis and encourage progress.
Keep in mind, you don’t need to stick to any one position for too long. Listen to your body—it’ll often tell you when it’s time to move or change things up.
Tip 2: Use a Birth Ball
Using a birth ball (or exercise ball) during labor is another simple way to help labor progress naturally. Sitting on a birth ball encourages your pelvis to stay open and relaxed, which helps your baby descend.
One of the best things about a birth ball is its versatility. You can sit on it and gently rock back and forth, bounce up and down, or do circular hip movements (like drawing figure eights with your hips). These motions help loosen up your pelvic joints and can relieve lower back tension—something many laboring parents deal with, especially during active labor.
If you’re dealing with back labor (when you feel intense pressure or pain in your lower back during contractions), leaning forward on the birth ball can provide some relief. You can also have a partner or doula apply gentle counterpressure to your back while you lean on the ball.
Another benefit of the birth ball? It keeps you mobile and upright without requiring too much energy. Unlike walking or squatting, which can get tiring after a while, using the birth ball lets you rest a bit while still promoting movement.
Want to switch things up? Try kneeling on the floor and leaning forward over the birth ball. This position helps take pressure off your lower back and gives you a chance to rest while staying in an open, gravity-friendly posture.
Remember, the key is gentle, consistent movement. Even small motions can make a big difference in helping labor progress.
Tip 3: Stay Hydrated and Nourished
Staying hydrated and nourished during labor is essential, yet it’s something many people overlook. Labor is hard work—it’s like running a marathon!—and your body needs fuel to keep going.
Dehydration can slow down contractions, making labor feel like it’s stalling. That’s because your muscles, including the uterus, need plenty of fluids to function properly. Make it a point to sip water regularly throughout labor. If plain water isn’t appealing, try coconut water or an electrolyte drink to stay hydrated and keep your energy up.
When it comes to food, light snacks are your best bet. You don’t want anything too heavy, especially as contractions intensify, but having small bites of easily digestible foods can help maintain your energy. Think bananas, applesauce, broth, or even a small piece of chocolate for a quick boost.
Of course, every labor is different, and in some hospital settings, eating during active labor may not be encouraged—check with your provider beforehand. But if you’re laboring at home or in a birth center, having those light snacks on hand can make a big difference.
Feeling too nauseous to eat? Try sucking on ice chips or popsicles to stay hydrated and get a little sugar boost.
Remember, labor is as much a mental game as it is a physical one. Keeping your energy up helps you stay positive and focused, which, in turn, helps labor progress.
Tip 4: Try Relaxation Techniques
Let’s talk about the mind-body connection for a minute. When you’re stressed or anxious, your body produces adrenaline—a hormone that can actually slow down labor. That’s why staying as relaxed as possible is crucial for helping labor progress naturally.
But let’s be real: staying calm in the middle of labor isn’t exactly easy. This is where relaxation techniques come in. Simple practices like deep breathing, visualization, and even gentle massage can make a world of difference.
Start by focusing on your breath. Take a deep breath in through your nose, letting your belly expand, and exhale slowly through your mouth. Repeat this a few times, especially during contractions. Not only does this help calm your mind, but it also ensures you’re getting enough oxygen for both you and your baby.
Another great technique? Visualization. Picture something soothing—a beach, a forest, or anything that brings you peace. It might sound a little hokey, but visualizing a calm, happy place can help lower stress levels and keep your body working efficiently.
Massage can also be incredibly effective, especially if you have a partner or doula who can apply gentle pressure to your lower back, shoulders, or feet. A little bit of touch can go a long way in easing tension and keeping you grounded.
And don’t forget about your environment. Dim the lights, play some calming music, and create a space that feels safe and comfortable. The more relaxed you feel, the easier it is for your body to keep things moving.
Tip 5: Use Gravity-Friendly Activities
When in doubt, let gravity do some of the work for you! Staying upright during labor—whether by walking, swaying, or standing—helps your baby descend more easily through the birth canal.
Walking is one of the simplest ways to encourage labor progress. Even slow, gentle laps around your room can help shift your baby into a better position. Plus, the movement can provide a welcome distraction from contractions.
If walking feels like too much, try swaying or slow dancing with your partner. Lean on them for support, relax your arms over their shoulders, and gently sway from side to side. Not only does this help open up your pelvis, but it also gives you some much-needed emotional connection during the process.
Another great activity is standing while leaning on a surface—like a bed, counter, or birthing ball. This keeps you upright and lets gravity do its thing without requiring too much energy. You can even add in some gentle hip circles to keep things moving.
Remember, gravity is your friend during labor. Staying upright and mobile as much as possible helps your baby move down, speeds up dilation, and can reduce the overall length of labor.
When to Seek Guidance
While these tips can be incredibly helpful, sometimes labor doesn’t progress as expected, and that’s okay. If you’ve tried different positions, stayed hydrated, and used relaxation techniques but still feel like things aren’t moving forward, it’s important to communicate with your provider.
Signs that it might be time to seek guidance include contractions that weaken or become irregular, extreme fatigue, or if you’ve been pushing for an extended period without progress. Your provider may recommend interventions like breaking your water, using pitocin to stimulate contractions, or even assisted delivery if necessary.
Remember, every labor is different, and there’s no shame in needing a little extra help. The goal is a safe, healthy delivery for both you and your baby.
Conclusion
Labor is a marathon, not a sprint. It’s a process that requires patience, trust in your body, and sometimes a bit of creativity. These five tips—changing positions, using a birth ball, staying hydrated, practicing relaxation techniques, and leaning into gravity—can help labor progress naturally and make the experience a little smoother.
If you’re preparing for labor and have questions or want more personalized guidance, reach out to Nets here at Fruit of the Womb. We’re here to support you through every step of your labor and birth journey.
FAQs
1. How often should I change positions during labor?
It’s a good idea to change positions every 30 to 60 minutes, unless you’re comfortable or directed otherwise by your provider. Movement helps your baby descend and keeps things progressing.
2. Can I use a birth ball during early labor?
Absolutely! A birth ball is a great tool to use in early labor to keep your pelvis open and encourage your baby to move down. It can also provide comfort and relieve lower back pressure.
3. What if I don’t feel like eating during labor?
That’s okay—labor can affect your appetite. If you’re not hungry, focus on staying hydrated by sipping water or electrolyte drinks. Ice chips and popsicles are also great options.
4. How can I stay calm if labor feels overwhelming?
Deep breathing, visualization, and creating a calming environment can help. If possible, have a support person gently guide you through relaxation techniques.
5. When should I call my provider if labor isn’t progressing?
If your contractions become irregular, weaken, or you’ve been pushing for a long time without progress, call your provider. They’ll help determine the best next steps.
About the Author, Tori T.
Tori is a Reiki Master, yogi, and healer, certified in sound, color, and crystal therapies. With a passion for holistic wellness, she combines ancient wisdom with modern practices to guide individuals on their journey to balance and harmony. Through her work, Tori aims to inspire and empower others to achieve their highest potential.
