There are many options for non-pharmacological pain relief and coping mechanisms during

labor. Here are several to get you started!

Breathing and Sound:

• Rhythmic breathing can help you focus and stay on top of your contractions; pick a

pattern that works well for you and practice it before labor

• Moaning, and low-pitched sounds can help you cope with contractions while also

keeping your pelvis open and loose

• Avoid high-pitched sounds as they have a tightening effect on the pelvic outlet

• Can be helpful if your doula or partner breathes and/or moans with you

• Deep breaths also ensure that your baby is receiving enough oxygen

Massage and Physical Support:

• Firm, steady pressure on shoulders, back and upper arms

• Lighter massage of temples and head

• Back press on sacrum can aid back labor

• Hip squeezes can help relieve pressure during contractions

• Hand and foot massage in between contractions can re-focus and calm

• Any physical touch from partner or doula can offer grounding and reassurance during

labor

• A hot shower, bath, or labor tub (hydrotherapy) can ease the pain of contractions and

allow for better control and calming

• Hot and/or cold packs on sore or painful areas (avoid extreme temperatures)

Positions:

• Sitting on birth ball - aids in relaxation and relief of pressure

• Partner-supported squat - can help by taking your weight off you and allowing gravity to

work to your advantage

• Side-lying with peanut ball or pillow between legs - useful for resting while keeping

pelvic outlet open

• Side lunge - can help further open pelvic outlet if baby seems stuck or stalled

• Hands and knees position - takes pressure off the back if back labor is a problem

• Leaning over bed or birth ball allows for rest between contractions, and relieving

pressure from back

Try some on your own or ask one of your doulas to give you a specific run down of each option! Happy Birthing!