Welcoming a new life into the world is a momentous occasion filled with excitement and anticipation, but often after an uncomfortable pregnancy.

While the journey of giving birth and delivery is unique for every mother, certain strategies can make the experience smoother and more comfortable. One often overlooked but highly impactful approach is body positioning during labour.

The way you position your body can influence the progression, provide relief from discomfort, and even facilitate babies arrival. In this article, we’ll explore the importance of body positioning, how it works, and practical tips to support your journey to childbirth.

pregnant woman lying on her side
Getting comfortable when heavily pregnant is hard enough

Why Body Positioning Matters

Labour is a dynamic process that involves the coordination of your body, baby, and birth canal. The standard is the supine lithotomy position, which is lying on your back with legs up, but this was not always the case. Traditionally it was always in an upright position, usually a varied sequence of squatting, standing, kneeling and all fours. Of course, male doctors in the 18th century thought they knew better.

What we do know is the position of your body can affect several aspects of the birthing process, including:

  • Gravity: Upright positions utilise gravity to encourage your baby to move downward, potentially speeding up labour.
  • Pelvic Alignment: Certain positions can help widen the pelvis, creating more space for your baby to navigate through the birth canal.
  • Comfort: Changing positions can help redistribute pressure, easing tension and providing relief from discomfort.
  • Baby’s Position: Optimal maternal positioning can assist your baby in rotating and descending into the birth canal more effectively.
woman giving birth in hospital
The standard position of lying on your back is not always the best for comfort or breathing

Positions to Support Labour

There is no one-size-fits-all approach to labour positioning, as comfort and effectiveness vary for each individual. It stands to reason that the more relaxed your muscles are, the easier giving birth will be. Here are some positions you could try that may support you best:

Upright Positions

  • Walking or Standing: Encourages gravity to assist in moving the baby down while keeping the pelvis aligned.
  • Sitting on a Birth Ball: Helps open the pelvis and allows gentle rocking movements to ease discomfort.
  • Squatting: Widens the pelvis and can be particularly useful during the pushing stage.

Hands and Knees

  • Helps alleviate back pain.
  • Encourages a posterior baby to rotate into an optimal position for birth.

Side-Lying

  • Provides rest while still maintaining an open pelvis.
  • Can be particularly helpful if you’re experiencing high blood pressure or find upright positions too tiring.

Leaning Forward

  • Leaning on a partner, birthing ball, or bed can relieve back pressure and facilitate the baby’s descent.

Water Immersion

  • A birthing pool or bathtub can support buoyancy, reduce pain, and allow for easier movement.
woman having water birth
Water births can help with discomfort and relaxation thanks to warmth and buoyancy

How to Know you are Going into Labour

You might have experienced Braxton Hicks fake contractions during your pregnancy, which are minor spasms of the uterus. A contraction is when the muscles of your uterus tighten up like a fist and then relax, feeling like a bad cramp. There are signs of labour you need to read up on in advance of this stage though.

When contractions start being regular, you want to call the midwife just to alert them and make sure they have the space for you at your expected maternity ward. They will advise you, but will want to know when they get progressively stronger, occurring every 5 minutes or less, lasting at least a minute.

They key thing to giving birth though is levels of dilation, which is the cervix gradually opening. It’s measured in centimetres, from 0 (closed) to 10 (fully dilated), and can start before labour. The key stage is about 6 cm dilated, which is usually just hours away from full dilation.

heavily pregnant woman sits on birthing ball
Keeping an upright posture lets gravity play it’s part

Natural Ways to Support the Onset of Labour

Okay, lets be real. Being heavily pregnant is not fun, and you are probably eager to meet your little bundle of joy. If your due date has passed, you will rightly be wondering when things will get going.

While the timing of giving birth is ultimately up to your body and baby, there are natural ways to encourage the process. Firstly, hot curry is not one of them, that’s a myth. The aim is getting the uterus to contract before labour begins naturally. Other than doing the medical route of membrane sweep, pessary or hormone drip, which only usually happens when 2 weeks passed the due date.

Before attempting any methods to induce early, it’s important to consult with your healthcare provider to ensure they’re safe for you and your baby. Below are some strategies that may help get things moving:

Stay Active

Gentle movement can help position the baby and stimulate contractions. For example, the motion of walking and gravity can encourage the baby to descend into the pelvis. Taking the stairs sideways may also help open the pelvis.

Try Sexual Activity

It’s a common question, does sex induce labour? And yes, sexual activity can potentially induce labour in several ways:

  • Semen contains prostaglandins, which may help soften the cervix.
  • Orgasm can stimulate uterine contractions. Ensure you consult your doctor if your water has broken or if you have any concerns about your pregnancy before trying this method.

Nipple Stimulation

Stimulating the nipples releases oxytocin, the hormone responsible for uterine contractions. You can gently massage your nipples manually or use a breast pump for stimulation. However, be cautious and stop if contractions become too intense or frequent.

 

Movement and Flexibility During Labour

Staying flexible and open to changing positions is important based on your comfort and the baby’s progress. Regular movement can:

  • Encourage the baby to move into the optimal position.
  • Relieve pressure and improve circulation.
  • Increase the efficiency of contractions.

Techniques like swaying, rocking, or gentle lunges can make a significant difference. Working with a doula, midwife, or birthing partner to adjust positions as needed can also help ensure a smoother process.

pregnany woman bending over with back pain
A back rub might have got you into this situation, but can help on the day too

 

Listening to Your Body

Every labour is unique, and your body will often signal what it needs. Pay attention to what feels comfortable and effective. Trusting your instincts, while also listening to the guidance of your healthcare providers, will help you find the most supportive positions for you and your baby.

Body positioning during labour is a powerful tool to support your baby’s arrival. By understanding how different positions impact the birthing process, you can create a plan that maximises comfort and efficiency while staying flexible enough to adapt to your needs. Whether standing, squatting, or lying on your side, the right positioning can make all the difference in welcoming your baby into the world.

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Holly MacDonald
Holly studied Digital Journalism at University of Strathclyde. A single mum, her young son Thomas battles for adulation with her love of wine and chocolate, and the very occasional guilt-driven Gym appearance. Other than writing, Holly has a love for making jewellery, thanks to her beloved grandmother.