Which labor positions can ease contractions?
Last updated:
Many people find upright and forward-leaning positions comfortable in early labor: walking and swaying, leaning on a counter, circling the hips on a birth ball, kneeling on all fours or over a ball, and slow dancing with a partner. When you need a break, rest on your side with pillows. Change position whenever you feel like it, and ask your care team first if you have had an epidural.
Upright positions
- Walking and swaying. Stay gently on the move, and pause to sway through each contraction. Wear shoes with good grip, and stop if you feel dizzy.
- Leaning forward. Rest your upper body on a counter, table or bed at about hip height and let your belly relax. Make sure it is sturdy.
- Slow dancing. Lean into your partner with your arms around their neck and sway together through each contraction.
- Supported squat. Lower into a squat while holding on to someone or something steady. It tires your legs quickly, so hold it briefly.
- Lunges on a step. Slow, gentle lunges on the bottom stair only, holding the handrail, with someone beside you.
Birth ball and chair
- Circles on a birth ball. Sit with your feet flat and wider than your hips, and move your hips in slow, easy circles. Use a fully inflated ball that lets your hips sit a little higher than your knees.
- Sitting backwards on a chair. Straddle a sturdy chair with no wheels or arms and lean forward onto a pillow. Stand up slowly.
Kneeling and all fours
- Hands and knees. Kneel on something soft and rock gently to take pressure off your back. If your wrists ache, lean on your forearms or a cushion.
- Kneeling over a ball. Drape your upper body over a birth ball and let it take your weight. Wedge the ball against a bed or sofa so it cannot roll away.
- Cat-cow tilts. On all fours, rock slowly between a rounded back and a level one. Keep the movement small and never force the arch.
Resting
Resting on your side. Lie on your left or right side with a pillow under your head and one between your knees. If you have had an epidural, ask your care team to help you change position.
Popzy's Prepare tab has every position with step-by-step instructions, what it can help with, and how a partner can help.
Related questions
Which position is good for back pain in labor?
Many people find forward-leaning positions, hands and knees or kneeling over a ball take pressure off the back, especially with firm pressure on the lower back from a partner.
Can I use a birth ball in early labor?
Yes, if it feels good. Sit with your feet wide and circle your hips slowly, with someone close by in case you feel dizzy.
Get Popzy on iPhone and Android
Popzy is not a medical device. It times contractions and does not replace advice from your midwife, doctor or maternity unit. If you are unsure, or if your waters break, you notice bleeding, your baby moves less or anything feels wrong, call them.