5 Tips for Managing Pain Naturally During Labor & Birth
Let’s Talk About Labor Pain (and Why You Can Handle It)
When people hear you’re planning a natural birth, the reactions can be… colorful.
“You’re brave!”
“Why would you want to feel all that pain?”
“Girl, you’ll be screaming for the epidural in no time.”
But here’s the truth they don’t tell you: pain in labor isn’t something to fear—it’s something to work with. Your body was made to do this, and with the right tools, you can manage the intensity like the powerhouse you are.
So, how do you handle labor without meds? Let’s dive into five tried-and-true tips for managing pain naturally during labor and birth.
1. Master the Art of Movement (Because Staying Still Is Overrated)
Your body knows what it needs—trust it to guide you. Movement isn’t just helpful; it’s a game-changer when it comes to natural pain relief.
Try Different Positions: Squatting, rocking, swaying, or even laboring on all fours can ease discomfort and help baby move into position.
Walk It Out: Walking during early labor can keep things progressing while giving you a sense of control.
Use a Birthing Ball: Sit on it, bounce, or lean over it to relieve pressure and open your pelvis.
Pro Tip: Don’t be afraid to switch it up. If one position stops working, try another—it’s all about finding what feels best for you.
2. Tap Into the Power of Water (Nature’s Epidural)
Water therapy is like magic during labor. A warm shower or birth pool can soothe contractions, relax your muscles, and help you feel weightless (which, let’s be honest, is a blessing when you’re carrying a whole human).
Shower Love: Aim the warm water at your lower back or belly during contractions for instant relief.
Birth Pool Bliss: Submerging in a birthing tub can help you feel calm, supported, and in control.
DIY If Needed: No tub? No problem. A warm compress or a soak in your regular bathtub can still work wonders.
Pro Tip: Water is especially effective during active labor, so keep it in your toolbox for when things heat up.
3. Breathe Like a Boss (Your Breath Is Your Superpower)
It’s cliché but true: your breath can carry you through even the most intense contractions.
Slow, Deep Breaths: Inhale deeply through your nose and exhale slowly through your mouth. This calms your nervous system and keeps you grounded.
Patterned Breathing: Try a rhythm like “inhale for 4 counts, exhale for 6” to stay focused.
Horse Lips: Yes, you read that right. Blowing raspberries (aka “horse lips”) helps relax your jaw, which is directly connected to your pelvis.
Pro Tip: Practice breathing techniques before labor so they feel natural when the big day arrives.
4. Use Counterpressure and Massage (Get Hands-On Relief)
If back labor is your uninvited guest, counterpressure is here to save the day.
Counterpressure Techniques: Have your partner or doula press firmly on your lower back or hips during contractions.
Massage: Gentle or firm massage can ease tension and release endorphins, your body’s natural painkillers.
Tennis Ball Trick: Roll a tennis ball over your back or shoulders for an instant DIY massage.
Pro Tip: Teach your partner these techniques ahead of time so they’re ready to step in when needed.
5. Set the Vibe (Because Atmosphere Matters)
Your environment has a huge impact on how you experience labor. Creating a calm, supportive space can make managing pain feel more achievable.
Dim the Lights: Harsh hospital lights? No thanks. Bring battery-operated candles or string lights to set the mood.
Play Your Playlist: Whether it’s meditation tracks, soothing instrumentals, or Beyoncé’s greatest hits, music can keep you focused and relaxed.
Bring Comfort Items: A cozy blanket, a favorite pillow, or even a personal photo can help you feel more at ease.
Pro Tip: The more comfortable and safe you feel, the more your body can do what it’s designed to do.
Final Thoughts: You’ve Got This
Labor isn’t about avoiding pain—it’s about working with it, using your body’s natural tools to bring your baby earthside. By incorporating these tips, you’ll feel more confident, prepared, and ready to embrace the intensity with strength and grace.
You are capable, mama. Trust your body, trust the process, and lean into the tools that make you feel supported.
Ready to Feel Confident in Managing Labor Naturally?
Hop over to my FREE webinar: How to Avoid a Painful Birth for more tips, techniques, and strategies to help you rock your natural birth.
What’s one pain relief technique you’re excited to try? Share it in the comments—I’d love to hear what’s on your natural birth game plan!
