Step One: Choose a Position (select
the most upright position you have energy for)
- Standing (walking, dancing, in a shower, leaning
on someone) -allows pelvic movement to help baby
align properly while reducing discomfort
- Leaning (over a ball, the back of a chair, onto
pillows, against a wall) - allows you to stay
upright while taking some of the weight off your
legs
- Sitting (chair, ball, bed, floor, toilet) -
allows you to stay upright while giving you the
ability to rest
- Hands and Knees (on the floor or bed, over a
ball or chair, with the head resting on the floor)
- relieves back pressure while using gravity to
help baby realign
- Laying on Side (on a bed, in tub, on couch,
recliner chair, pillows on floor) - allows you
to rest
Step
Two: Chose a movement
(moving your pelvis during contractions can help your
baby get into a good position)
- Slow Dancing – alone or with a partner
- Belly Dance – hip circles or figure eights
- Walking – on a flat surface or up stairs
- Lunging – with one leg on a stool or chair
- Hip sways – can be done in many positions
- Rocking – moving your upper body can cause
movement in the pelvis
Step
Three: Choose a way to relax (relaxation
can help minimize discomfort and pain)
- Deep Breathing – keeps your lungs full
of oxygen
- Patterned Breathing – uses distraction
to relax you
- Mental Imagery – either alone or with
someone guiding you
- Focal Point – uses distraction to relax
you
- Vocalization – moaning, humming or singing
can release tension
- Progressive Relaxation – actively relaxing
the muscles of your body
- Music – can be used as a focal point and
for vocalization
- Counting – can be used as a focal point
- Shower – uses heat, water, noise and pressure
to help you relax
- Tub – uses heat and water to help you
relax, buoyancy keeps you more comfortable
Step
Four: Use Spot Techniques as Necessary (effectiveness
of these techniques changes as labor progresses, so
something that stopped working an hour ago may work
now)
- Pressure
– use tennis balls, rolling pin or fist
to provide pressure to the lower back
- Ice
Packs/Heat Packs – help to minimize pain
for 15 minutes to half an hour
- Empty
Bladder – to reduce pelvic pressure
- Massage
– lower back, upper legs or other sore areas
- Cool
Cloths – to the face or neck to maintain
comfortable temperature
- Water
– small sips or sucking ice chips to keep
mouth moist
About
the Author:
Jennifer Vanderlaan is a childbirth educator and doula
who teaches families how to have a natural childbirth.
You can find more information about any of these comfort
techniques for labor in the Coach's Notebook section
of her website, www.birthingnaturally.net
