Non-Medicated Ways to Manage Labour & Birth Pain
Childbirth can come with excitement as well as nervousness, especially around pain associated with labour and birth, for many expecting parents. Understanding and preparing effective pain management techniques can help ease fears and empower parents during childbirth. In this post, we will explore evidence-based, non-medicated approaches that can be used to help manage labour and birth pain.
1. Breathing Exercises
Begin with the foundation of calming breathwork. Slow, deep breaths can help alleviate tension and promote relaxation. Practicing rhythmic breathing during pregnancy, especially in the 3rd trimester, can help to make it second nature during labour.
Understanding and practicing breathing techniques can positively influence the pelvic floor's function and help you tap into controlling both the contraction and more importantly the relaxation of your pelvic floor. Deep, diaphragmatic breathing not only promotes relaxation (especially with a deep inhale) but also contributes to optimal pelvic floor coordination. The pelvic floor needs to relax and the muscles need to lengthen during childbirth. A little secret is that the uterus, not the pelvic floor, pushes the baby out! Working with a pelvic floor physiotherapist can be a valuable resource for expecting parents looking to lessen pain and ease the birthing process.
Try Box Breathing: Inhale deeply through your nose for a count of 4, hold for a count of 4, exhale slowly through pursed lips for a count of 4, hold for a count of 4 and repeat. This technique enhances oxygen flow, easing discomfort and fostering a calming mindset.
2. Hydrotherapy
Immerse yourself in water for natural pain relief. Warm baths or showers can alleviate tension, soothe aching muscles and improve blood circulation. Plus, the buoyancy of water helps relieve pressure on joints and muscles. Using hydrotherapy through water delivery is an option for many families and should be discussed with your healthcare team. We recommend reaching out to your birthing center and finding out ahead of time if they have a tub or shower available to you.
Caution: Consult with your healthcare provider before attempting hydrotherapy, especially if you have underlying health concerns.
3. Massage and Counter-pressure
Utilize the power of touch through massage and counter-pressure techniques. Gentle massages, particularly on the lower back, can alleviate tension and enhance relaxation. Speaking to a RMT can help with prenatal and postpartum pain relief. In addition, partners can play an active role by applying counterpressure to areas experiencing discomfort. It is as simple as using the heel of the hand to provide strong, consistent pressure to an area of the lower back. This promotes a sense of support and physical relief during contractions.
Remember: Communicate openly with your birthing partner about your preferences and comfort levels. Some people feel that lateral pressure on the hips can help alleviate discomfort.
4. Visualization and Affirmations
Harness the positive power of your mind through visualization and affirmations. Create mental images of peaceful places or visualize the birth process going smoothly. Affirmations such as "I am strong" and "My body knows what to do" are empowering. Positive thoughts can mitigate anxiety and promote a confident approach to labour.
Tip: Practice visualization and affirmations regularly during pregnancy to develop a mental toolkit for the birthing experience. Some people like to have these printed out ahead of time and put up where they are laboring and giving birth. Taylor is a great resource if this interests you (book a 1:1 free meet and great with her HERE)
5. Hypnobirthing Method
The hypnobirthing method is a technique that combines self-hypnosis, relaxation and deep breathing to manage pain during labour and childbirth. Through guided imagery and affirmations, hypnobirthing aims to create a state of deep relaxation, allowing for a more comfortable birthing experience. Classes and resources are available to help parents master this technique for a calm and positive childbirth. Taylor, our Doula at Elevate, can offer guidance and resources to families interested in hypnobirthing.
Note: Practicing this ahead of time can be a great skill to incorporate into your birth preferences and prenatal preparation. Many people listen to the hypnobirthing guided audio sessions during labour and child birthing. Book an intro meet & great with Taylor (Doula) or Reach out to us at hello@elevate-womenshealth.com
6. TENS Machines (Transcutaneous Electrical Nerve Stimulation):
TENS machines deliver low-voltage electrical currents through sticky pads (electrodes) placed on the skin. This feels like a tingling and should feel good. The vibration and tingling that the device delivers helps in something called pain gating - the process where pain signals are inhibited from reaching the brain and are therefore not felt or not felt as strongly. This also stimulates the release of pain reducing hormones called endorphins. This is a non-invasive and drug-free pain management option during labour. TENS machines are easy to use and your Pelvic Floor Physiotherapist can set them up and show you how to best use them. They can be a valuable tool in your birthing plan.
Note: Consult with your healthcare provider about a TENS machine before labour, especially if you have underlying health concerns or any electrical implanted devices. Rox a Registered Pelvic Health Physio can help advise on the use of TENS in pregnancy, labour and postpartum - Meet Rox
7. Movement and Equipment
Incorporating movement into your labour routine in pregnancy and during labour can be invaluable. Swaying, rocking, and position changes can alleviate discomfort and facilitate the birthing process. Birth balls, large inflatable balls, or peanut balls can provide support and encourage movement. Sitting or gently bouncing on a birth ball can relieve pressure on the lower back and create optimal fetal positioning. Early in the birthing process you might try positions that open the top of the pelvis to encourage the baby down and later in the birthing process switch to positions that open the pelvic outlet to make pushing easier.
Tip: Experiment with different movements on the birth ball to find what feels most comfortable for you. Pelvic Floor Physiotherapists are a great resource for pregnant people to help them explore different positions and tailor certain movements and positions to you. Especially if you have any pre-existing or ongoing injuries such as lower back pain, disc pain, SIJ or hip pain. Work with our Pregnancy Physio’s
The Takeaways..
As you prepare for your journey of childbirth, including holistic pain management techniques can empower you to navigate this experience with confidence. Remember, each birth is unique, and finding what works best for you may involve a combination of these approaches. Consult with your healthcare provider to tailor a plan that aligns with your individual needs and preferences. By developing your pain management tool kit, you can create a positive birthing experience that aligns with your vision of welcoming a new life into the world.
Written by Gerwin Legaspi
(in collaboration with Diane Rizzardo, PT)
Source:
The American College of Obstetricians and Gynecologists: “Approaches to Limit Intervention During Labor and Birth.”, “Birthing balls to decrease labor pain and peanut balls to decrease length of labor: what is the evidence?”
Newton-Wellesley Hospital: “Nonpharmacologic Pain Management During Labor.”
Healthline: “A Quick Guide to HypnoBirthing and Its Benefits.”
Cochrane Library: “Transcutaneous electrical nerve stimulation (TENS) for pain management in labour.”
