Staying in more upright/vertical positions throughout labor and birth allows you to take advantage of the natural laws of gravity as well as how your body is designed.

If you think about how you get ketchup out of a squeeze bottle, it makes perfect sense. Baby needs to come down and out; contractions squeeze down and out; so, you should.... lay down flat?? Of course not! (Though laying down in labor certainly has its place.)

Today’s labor beds are designed to do much more than provide a place to rest. Modern hospital beds can support movement, upright positioning, comfort measures, and effective pushing positions.  Even if mobility is limited by monitoring equipment or epidural anesthesia, many position options remain available with assistance from nurses, doulas, or support people.

Learning how to use the bed as a tool during labor can help you stay active, comfortable, and confident throughout the birth process.

Changing positions throughout labor can help promote comfort, encourage fetal descent, reduce pressure on specific muscles and joints, and allow labor to progress more efficiently. While no single position is best for everyone, frequent movement and position changes can help laboring families discover what feels most comfortable and effective for their unique labor experience.

Labor Positions to Use with a Hospital Bed

Sitting/Monitoring

Most simply, a hospital bed can be used to sit on. Lower the bed to its lowest setting where you can easily rest your feet on the floor. You can sit on the bed to take a break from standing, or for intermittent fetal monitoring. Sitting on a bed is considerably more comfortable than lying flat on your back while having contractions. Sitting on the bed can also be used with an epidural. You can also sit up "in" the bed, with your legs and feet out flat or sitting cross-legged. 

Semi-sitting/Monitoring

Semi-sitting allows you to rest in an upright position that uses gravity to encourage baby to descend. Semi-sitting, which is also sometimes called "throne sitting" is done with the help of a nurse who can modify the bed to position it more like a chair This position also allows for easy monitoring. Opening your legs butterfly style will help keep your pelvis opening wide, giving baby more room to wiggle down. This position can also be used with an epidural. This position may not be ideal for those experiencing low back pain or "back labor."

Supported Standing/Leaning

For this position, raise the bed to its highest height and depending on your own height, you may need to add a pillow or two to comfortably rest your arms and head on the bed. Standing allows for optimal use of gravity to help baby descend. Leaning allows for more rest in between contractions, while still in a standing position. This position also allows a support person access to massage your back, perform a hip squeeze, or apply heat or ice to your lower back/sacrum. This is typically a good position for those experiencing back pain/"back labor." This position cannot be used with an epidural, as an epidural does not allow full use of leg muscles.

Standing/Leaning with Ball

Follow the directions above, but add a yoga/exercise ball to lean on or drape yourself over for support. The ball allows you to take a more upright stance,

which can relieve pressure on your back, and gives you the ability to sway/move back and forth if desired. It's also an ideal position to encourage hands-on support from all members of your team! 

Squatting 

Squatting during labor helps widen the opening of your pelvis which can encourage baby to move down and get into a more optimal position for birth. Lower or raise the bed to a height that will allow you to use it to support your squat by bracing onto the side. Your support persons can help make sure you're stable in your position by staying near by or offering hands-on support. 

Hands and Knees / All Fours / Kneeling

Getting on your hands and knees can help relieve back pressure and allow baby to get into a more optimal position for birth. Hands-and-knees positioning remains one of the most frequently recommended positions for individuals experiencing back labor or discomfort from an occiput posterior ("sunny-side up") fetal position.  The hospital bed provides the perfect surface for a hands-and-knees or "all fours" position. You can use a flattened bed for a traditional hands-and-knees position, or you can enlist the help of your nurse to adjust the bed by lowering the bottom, creating a shelf or raising the back of the bed to lean over while you kneel on the flat part of the bed. These positions can be used with an epidural.

Squatting for Pushing

Hospital beds come equipped with a particularly useful removable piece called a "squat bar." This metal bar attaches to the mid-section of the bed and provides helpful leverage to get into a deep squat, which can be very effective to help with pushing. Be sure to let the staff and your provider know you would like to try using the squat bar for pushing so they can make sure it's available (it may be in another room or tucked away). This position can most likely be used with an epidural.

Side Lying

If you're going to lay down in a hospital bed, it's ideal to lay on your side, as this is often more comfortable during contractions and allows you to keep your pelvic opening wide with the use of pillows or a peanut ball—a peanut-shaped exercise ball placed between the knees or ankles. This position works well with an epidural and can be used with monitors in place. This position also allows you to rest and gives access to your back for massage or counter pressure from a support person or doula. For those with epidural anesthesia, side-lying positions can be especially helpful. Many hospitals now use a peanut ball to help maintain pelvic opening and encourage fetal descent while allowing the laboring person to rest.

Recovery

If you're going to use a hospital bed for laying down on your back, it's best done after birth, during recovery. Upright positioning may improve comfort during breastfeeding, skin-to-skin contact, and early postpartum recovery. Adjusting the bed to support your arms, shoulders, and back can make feeding and newborn care more comfortable during the first hours after birth. The bed is the perfect place you can snuggle with your newborn skin-to-skin, feed baby, and of course, sleep.

Originally published: September 24, 2019
Revised June 2026

Measuring Your Pregnancy

How Many Weeks?

Many people first report their pregnancy progress in weeks. The date and progress of your pregnancy is measured from the start date of your last menstrual period (LMP). The week of your last period before finding out you're pregnant is technically considered the first week of pregnancy even though you aren't actually pregnant at that time. This dating method is easier to use since it's practically impossible to know the exact date of when sperm met egg. Even if you know when you ovulated or when sperm was introduced, it's impossible to know when conception occurred since sperm can live in the uterus for up to five days.

Pregnancy lasts around 40 weeks, give or take. Since the body doesn't stick to deadlines or guidelines, 40 weeks is just an estimate. Many people give birth before or after that time. First-time parents often go into labor closer to 41 weeks.

How Many Months?

The average calendar month is 4-5 weeks, but a pregnancy month is always exactly 4 weeks. If you're 32 weeks pregnant, you would say you're 8 months pregnant even if some of the calendar months were closer to 5 weeks long.

Weeks into Months, Months into Trimesters

It wasn't enough to count a pregnancy by weeks or months -- we had to introduce trimesters! A trimester is a period of 3 months, and each pregnancy contains 3 trimesters. Each trimester marks a different developmental stage of your baby's growth in utero. Often, there are a different set of symptoms attributed to each of the trimesters, too.

Putting It All Together

We created a handy little chart to help you identify exactly where you are in your pregnancy in weeks, months, and trimesters. 

Originally published September 2021
Revised May 2026

Am I in labor

How do I know if I'm labor

Signs of labor

What are the signs of labor

Symptoms of labor

Will I be pregnant forever

Wanting to know about how to recognize labor is likely the single-most-searched question on Google by anyone in their third trimester (I don't have data to prove this; let's call it a strong hunch).

As the organization that practically invented childbirth classes, we want to make sure that every pregnant person who wants to know the most accurate information about recognizing the signs of labor can find it. Let's take a look.

Recognizing the Signs of Labor 

Signs that your body is preparing for labor:

• Feeling that the baby has dropped lower
• Belly tightening that comes and goes
• Nesting urge
• Increasing backache

Signs that labor may start (within a few days):

• Increase in discharge (clear or light yellow)
• Soft bowel movements
• Restlessness
• Difficulty sleeping (more than normal)
• Backache
• Frequent contractions that come and go

Signs that labor has probably started:

• Contractions that are growing longer, stronger, and closer together
• Contractions that don't go away even if you move, change positions, or take a shower
• You may find it difficult to walk and talk during contractions
• Cervical change: Progressive opening and thinning of the cervix (can be identified through a pelvic exam with your health care provider)

Signs that labor has started:

• Your water breaks - it may be a trickle or a gush (water breaking at the start of labor only happens in about 15% of people)
• You can no longer walk and talk during contractions
• Contractions are about 20 minutes apart or closer

When to contact your health care provider (doctor, OB, midwife)

(Find out in advance from your provider specific instructions and a phone number to call when you are in labor or think you may be in labor)

• When contractions are about four minutes apart, lasting for about a minute, and this has been going on for about an hour
• If you have any concerns about yourself or baby
• Decreased movement of the baby (less than 10 movements in two hours)
• Bright red bleeding like a period (light mucousy spotting is a normal sign of labor)
• Very bad headache or change in your vision (spots, flashes of light, blurriness)

Important note:

If you are not at least 37 weeks pregnant and you have four or more contractions in an hour or break your water, contact your health care provider as you may be in preterm labor. 

Originally published July 2019
Reviewed May 2026

I felt my first baby kicks in my first pregnancy around 17 weeks, but the reality is that you can feel baby kick almost anytime in the second trimester, from around 16-25 weeks, on average. A smaller percentage of parents will feel kicks earlier or later than that time frame. Babies begin moving from very early on in pregnancy, but when you actually feel those movements depends on different factors, like whether this is your first pregnancy, the position of your placenta, and your ability to recognize what you feel as baby's movement.

Babies actually begin moving much earlier than most people realize. Ultrasound can often show babies stretching, kicking, and rolling weeks before those movements are strong enough to be felt.

If you are 24-25 weeks and still do not feel movement, it's a good idea to talk to your care provider. It could be that you have an anterior placenta, which can make movement more difficult to feel, especially early in pregnancy, or there could be another reason. Having an anterior placenta is common and usually not a cause for concern.

So what do early baby kicks feel like? When I felt movement for the first time, it felt like little bubble pops or tiny muscle twitches in my lower abdomen. Others describe first baby kicks to feel like flutters, gas bubbles, tumbling, a light tickle, a painless "zapping" feeling, a light flicking, or a gentle thud or tap.

Many parents initially mistake these early movements for gas bubbles or muscle twitches. As your baby grows, you'll become more confident in recognizing their movements.

As baby grows, movements will become much more pronounced and easier to recognize. Instead of tiny pops, you'll feel jabs, punches, rolls, stretches, and pokes. As for feeling movement on the outside, you'll likely have to wait until late in the second trimester or early to mid third trimester.

Once you begin feeling regular movement, you'll likely notice your baby's unique patterns of activity. Some babies seem most active in the evening, while others become active after meals or when you're resting. As pregnancy progresses, your baby's movements may feel different as space becomes more limited, but they should continue to occur regularly. Becoming familiar with your baby's normal movement pattern can help you recognize when something feels different. If you notice a significant decrease in your baby's usual movement pattern, contact your healthcare provider promptly.

When did you feel the first baby kicks? What did it feel like? Do you remember where you were when it happened?

Originally Published: August 22, 2018
Updated May 2026

Braxton-Hicks contractions are named after Dr. John Braxton Hicks, an obstetrician from England who practiced in the mid- to late 1800s. Braxton Hicks observed that, "after many years’ constant observation, I have ascertained it to be a fact that the uterus possesses the power and habit of spontaneously contracting and relaxing from a very early period of pregnancy."

Braxton-Hicks Contractions: What You Need to Know

What: Practice/warm up contractions that do not cause or signal labor, or dilate the cervix

When: Second or third trimester; usually felt/noticed earlier in the second trimester for subsequent pregnancies

Where: Usually in the upper to mid abdomen, in the front of your mid-section

Why: While we don't know for certain the cause or purpose of Braxton-Hicks, it is believed to be a way to help prepare the uterus for eventual labor and birth. In basic terms, the uterus is a muscle and muscles can contract when irritated. 

Who: People who are pregnant, though not everyone will experience Braxton-Hicks contractions during pregnancy

How: Braxton-Hicks contractions are usually felt as a tightening and a hardening of the abdomen (the uterus). They usually last only 20-30 seconds and may happen throughout the day without a regular pattern. They may cause discomfort or feel difficult to move or bend over during. 

What Triggers Braxton-Hicks Contractions?

When you pay attention to Braxton-Hicks contractions long enough, you will likely begin to notice that they are routinely triggered by certain activities, including:

• Movement after being still, or exercise
• A full bladder, or after emptying your full bladder when you pee
• Orgasm or various sexual acts
• When your baby is moving around a lot 
• If you are dehydrated
• If your belly has been touched, bumped, or manipulated in some way
• "Overdoing it" -- too much activity throughout the day

What Can You Do About Braxton-Hicks Contractions?

The short answer is: nothing. Even if it was possible to remove all of the triggers listed above, you would likely still have them. The good news is that BH contractions are generally short -- they're over before you know it and you're not out too much time or energy. If you have a Braxton-Hicks contraction that feels particularly uncomfortable or are having them frequently, you can try a few remedies to alleviate them, including:

• Drink water to rehydrate
• Take a warm bath
• Rest -- lay down, sit down 
• De-stress in a way that works best for you

When Should You Be Concerned About Braxton-Hicks Contractions?

The headline above is misleading -- Braxton-Hicks contractions are not concerning. It's when a Braxton-Hicks contraction is not a Braxton-Hicks contraction that causes concern or a change in what is happening. If you have contractions that come with any of the following signs, contact your OB, midwife, or doctor, as these signs may signal the beginning of labor:

• Regularity and longer lasting - forming a noticeable pattern
• Regularity/pattern before 38 weeks - preterm labor
• Growing stronger in intensity
• Pain
• Bleeding
• Fluid leakage
• Blood tinged mucous
• Cramping or lower back ache that is constant or comes in regular waves

Braxton-Hicks contractions can be annoying and inconvenient, but generally do not cause problems or pain. It is important to know the signs and symptoms of true labor, and how to distinguish BH contractions from labor contractions. One of the best ways to get educated about that is to take a childbirth class during pregnancy. Childbirth classes teach everything from the basics of recognizing labor to the details of coping with labor pain and the many choices you will have to make surrounding your birth, postpartum, and early parenting. Childbirth classes are worth your time, money, and effort! 

References

BMJ: ADC Fetal & Neonatal Edition; "John Braxton Hicks (1823–97) and painless uterine contractions";  https://fn.bmj.com/content/81/2/F157 

American Pregnancy; "Braxton Hicks Contractions"; http://americanpregnancy.org/labor-and-birth/braxton-hicks/

The Bump; "What Are Braxton Hicks Contractions?"; https://www.thebump.com/a/braxton-hicks-contractions

Originally pubished November 2018
Revised May 2026

At some point or another, most of us in the first trimester question, "Am I still pregnant?" Without obvious signs like feeling baby kick, it can be difficult to know if you are, in fact, still pregnant -- or rather, if baby is safe and healthy. The most conclusive way of finding out is to have an ultrasound done by your doctor or midwife to see baby's heartbeat. I say "most" conclusive, because even with an ultrasound, if you are early in your pregnancy, it can be difficult to see or detect a heartbeat with 100% accuracy. Plus, it's not exactly convenient, possible, or a good idea to go in and see your care provider for an ultrasound any time you feel worried about baby. 

Thankfully, there are other signs that can help you feel reassured about your pregnancy. 

Early Signs That You're Still Pregnant

• Nausea 
• Tiredness/fatigue
• Tender breasts
• Mild cramping
• Frequent urination
• Absence of bleeding (except for perhaps some spotting)
• Other pregnancy symptoms like mood swings, dizziness/lightheadedness, constipation, and headaches
• Positive home pregnancy test (though this can sometimes be falsely positive)
• Gut intuition; this is a big one - don't dismiss it!

It's important to know that the presence or absence of any of the above symptoms does not necessarily mean for sure that you are pregnant or that you are not pregnant or are going to miscarry. They are, however, the most common symptoms that people report when they go on to have a successful pregnancy. Likewise, when people are about to experience a miscarriage, they report a lack of many pregnancy symptoms, or a gut feeling that something wasn't right. It can be hard sometimes to tease out your gut feelings from fear and anxiety, but often, the voice of your intuition feels "louder."

What about you? I'd love to know what was you knew you were still pregnant? Did you wrestle with this worry often early in your pregnancy? What did you do to soothe your fears?

A Lamaze Certified Childbirth Educator (LCCE) is here to guide you through one of the most important times in your life. Find a Lamaze class today!

Originally published November 2018
Revised May 2026
 

As with every stage of pregnancy, everyone's experience is unique. Some people feel energized and productive, while others are counting down the days. Try not to compare your experience to someone else's and remember that there is a wide range of normal during pregnancy.

Like our "Your First Trimester" and "Your Second Trimester" posts, we want to make sure you have the most useful and helpful basic information about your third trimester in a quick and easy-to-read post. So, here goes.

How long is the third trimester?

The third trimester is unique in that how long it lasts can vary between 12 to 15 weeks (and beyond, for some), or less than 12 weeks if you give birth prematurely. The third trimester begins at 28 weeks.

A full-term pregnancy is generally considered between 39 weeks and 40 weeks, 6 days. Early term is 37 weeks through 38 weeks, 6 days. Late term is 41 weeks through 41 weeks, 6 days, and post-term refers to pregnancies continuing beyond 42 weeks.

What happens to baby in the third trimester?

Your baby is growing, developing, and moving in the third trimester! In these last few months, your baby really begins to add on the fat they need to thrive outside of your body. Most body systems are well developed by the third trimester, although the lungs and brain continue significant growth and maturation throughout the remainder of pregnancy.

This is one of the many reasons every week of pregnancy matters. Development continues right up until birth, and babies born closer to their due date generally experience fewer complications than those born prematurely.

During the third trimester, your baby's hearing is fully developed and they can respond to sounds. Research continues to show that babies are learning and responding to their environment during pregnancy. In the third trimester, your baby can recognize familiar voices, respond to music and sounds, and may even develop early sleep-wake patterns that continue after birth.

Toward the end of the trimester, your baby's reflexes are increasingly coordinated. They can open and close their eyes, grasp with their fingers, and respond to sound, light, and touch. By the end of this trimester, your baby will have eyelashes and eyebrows and may have a full head of hair—or very little at all.

Movements in the third trimester can cause feelings of awe, discomfort, and hilarity. As your baby grows, there is less room to move around, but that doesn't stop them from trying! You'll likely experience the odd sensation of baby rolling around, stretching arms and legs, and even "bouncing" in your abdomen. You may also feel your baby's hiccups, which can feel amusing or occasionally annoying if they happen frequently.

As your baby grows, movements may feel different, but they should not become less frequent. While kicks may become rolls, stretches, nudges, or wiggles due to decreased space, your baby's usual movement pattern should continue throughout pregnancy. If you notice a significant decrease in movement, contact your healthcare provider promptly.

In the middle to late third trimester, your baby will begin getting into position for birth. Ideally, this will be head down, chin tucked, and facing your back or side, but babies don't always get that memo. Your care provider will help determine your baby's position and discuss options if your baby remains breech.

By the end of the third trimester, babies born at full term typically weigh between 6 and 9 pounds, although healthy babies may weigh more or less than this range. Thanks to advances in neonatal care, babies born prematurely often have excellent outcomes, though every additional week in the womb provides important developmental benefits.

What happens to me in the third trimester?

Oh, third trimester, how I love/loathe thee.

For most people, the third trimester includes a lot of physical symptoms, many of which are not exactly fun and some of which can feel downright debilitating. Because your baby is now at their largest size, your body is working harder than ever to accommodate growth and prepare for birth.

Additionally, as you near the end of pregnancy, hormonal shifts continue. Estrogen levels rise significantly, helping prepare your body for labor and breastfeeding. These hormonal changes may contribute to mood swings, emotional ups and downs, and changes in sleep patterns.

You may experience any of the following during the third trimester:

• Shortness of breath
• Increased tiredness or fatigue
• Backache
• Heartburn or increased heartburn
• Leg cramps and/or numbness in legs and feet
• Hemorrhoids
• Spider or varicose veins
• Stuffy nose or congestion
• Difficulty finding comfort while sleeping
• Nausea
• Dizziness
• Stretch marks
• Frequent urination
• Heightened sense of smell and taste, along with aversions to food and scents
• Mild swelling in feet and ankles
• Round ligament pain
• Mood and emotional changes
• Reduced or increased interest in sex
• Constipation
• Physical body changes, including enlarged breasts and changes to your waistline and abdomen
• Regular or increased vaginal discharge
• Skin changes, including itchiness and pigment changes
• Braxton Hicks contractions
• Bursts of energy often referred to as "nesting"
• Increased anxiety about birth, parenting, or both

Will maternity clothes still fit in the third trimester?

There comes a time in most pregnancies when no shirt—no matter how maternity-friendly—seems long enough to fully cover your belly. Your maternity clothes should generally last through the end of pregnancy, but it isn't unusual for things to fit a little differently in the final weeks.

You may also notice an increase in breast size during the third trimester. Look for bras that provide both support and flexibility, especially if you plan to breastfeed.

How often will I feel baby move in the third trimester?

During the third trimester, you'll begin to notice that your baby has regular sleep and wake cycles. It's helpful to become familiar with your baby's normal movement patterns.

Most providers recommend paying attention to daily movements and contacting your healthcare provider if you notice a significant decrease in activity. Some families choose to use formal kick counts, while others focus on recognizing their baby's typical movement pattern.

If you have concerns about fetal movement at any point, don't wait until your next appointment—contact your provider right away.

What happens during prenatal care in the third trimester?

During the third trimester, you'll typically see your OB or midwife every two weeks until about 36 weeks, and then weekly until birth. Your schedule may vary depending on your health history and the needs of your pregnancy.

At each appointment, you'll continue routine checks of weight, blood pressure, and other assessments as needed. Your provider will listen to your baby's heartbeat, feel your abdomen, and measure your fundal height to monitor growth.

Toward the end of pregnancy, your provider will determine your baby's position, often by feeling your abdomen.

Depending on your health history, age, pregnancy complications, or your baby's growth, your provider may recommend additional testing during the third trimester. This could include non-stress tests (NSTs), biophysical profiles (BPPs), growth ultrasounds, or other monitoring to assess your baby's well-being.

Around weeks 35–37, your provider will perform a Group B Strep (GBS) screening. This simple test involves swabbing the lower vagina and rectum to determine whether Group B Streptococcus bacteria are present. Many healthy adults carry GBS without symptoms. If your screening is positive, antibiotics are typically recommended during labor to reduce the risk of newborn infection.

During the third trimester, continue talking openly with your doctor or midwife about labor, birth, and your preferences for care. Ask questions often and seek information that helps you make informed decisions.

What symptoms should I worry about in the third trimester?

Signs that could indicate a complication and require medical attention include:

• Vaginal bleeding
• Leakage or gush of fluid
• Severe abdominal pain
• Persistent abdominal cramping
• Fever and/or chills
• Painful urination
• Excessive thirst
• Swelling or puffiness in the hands and/or face
• Vision changes
• Excessive nausea and vomiting
• Severe headaches
• Leg or calf pain and swelling, especially in one leg
• Constant or intense lower back pain
• Regular contractions before term
• Decreased fetal movement
• Severe itching, especially of the hands and feet
• Persistent upper right abdominal pain
• Severe or worsening shortness of breath
• Chest pain
• Thoughts of harming yourself or feeling unable to cope emotionally

If you experience any of the above, contact your healthcare provider right away.

Preparing for Birth and the Postpartum Period

The third trimester is also a great time to think beyond labor and birth. Consider discussing:

• Infant feeding plans
• Newborn care basics
• Postpartum recovery expectations
• Mental health support
• Your support system after birth
• Returning to work or school
• Childcare plans

Preparing for the postpartum period can be just as important as preparing for labor.

Final Thoughts

The third trimester can feel both incredibly long and surprisingly fast. As you prepare to welcome your baby, continue attending prenatal appointments, paying attention to your baby's movements, and asking questions whenever they arise.

This is a time of tremendous growth and preparation—for both you and your baby. While there may be discomforts along the way, you're getting closer every day to meeting the newest member of your family.

Originally published December 2020
Updated May 2026

Your brain can only focus on one thing at a time, though it can jump from one thing to another quite quickly. This means that multitasking, while you might swear by it, is mostly a myth. It also means that you can distract your brain with things that bring you pleasure in order to dampen or crowd out altogether the things that cause you discomfort and pain. Like labor.

Finding the right kind of distractions -- also known as coping measures or pain relieving strategies -- to use during your labor is important if a) you want to avoid most, if not all, pain relieving medications and/or b) you want to be able to experience any, all, or most parts of labor feeling that you're coping well. Even if you "just know" you're going to get an epidural, remember that there is still early labor and the time in active labor before you get an epidural, as well as the possibility of needing to cope with contractions if the epidural does not relieve pain the way you expected.

But enough of the back story; let's get to the good stuff. 

Healthy Distractions that Help You in Labor 

Music - Make a playlist. Use Spotify or Pandora for variety. Have your partner play the guitar. Whatever soothes you most! Experiment in prepregnancy to have a better idea of what resonates. Consider putting together two types of playlists: one with calming, relaxing music, and one with a beat that inspires you to move/dance which can help the baby move through the pelvis (see below: movement/dance).

Touch - This might mean you touching something, like a smooth stone in your hand or squeezing a tennis or stress ball. Perhaps more effective, however, is when someone provides touch to you while in labor in the form of massage, pressure, or even an embrace. Different kinds of touch may feel better at different points in your labor (make sure to give your partner feedback). And when you're close to birth, you may prefer no touch at all!

Imagery/focal point - Bring pictures of loved ones, a favorite art piece, prayer/mantra flags, a picture of your favorite beach -- whatever brings you peace and happiness when you gaze at it. Some people find that an ultrasound picture of their baby is helpful.

Visualization - Different than using an image, this kind of visualization uses recorded or spoken scripts that help take your mind to a different place or state of feeling. Guided imagery or guided visualization can be an incredibly effective practice in labor and beyond. Ideally you will spend time in pregnancy practicing the use of this tool. You can find lots of free guided visualizations online. 

Breathing patterns - Experiment with rhythmic breathing patterns. Long, slow, and deep, or short and fast -- different kinds of purposeful, patterned breathing can provide effective relief through distraction during labor and birth. 

A meaningful object - Bringing an object of significance, like a necklace, stuffed toy, or handmade blanket can bring comfort and provide distraction through touch. 

TV - Not everyone appreciates television during labor (and would prefer it be turned off), but for some, it is a useful distraction!

Movement or dance - Moving, including dance, walking, swaying, etc., is helpful not only as a method of distraction, but it's also a great way to stay active during your labor, which can help with how quickly it progresses. 

Cooking - Of course, this is best reserved for early labor, but cooking, which is very much a hands-on experience, can be a welcome distraction... as long as you set a timer just in case you get so involved in labor you forget about the food you're cooking!  

Singing/playing an instrument - If you're musically inclined, maybe you'd be inclined to use your talents during labor... it might just work! The distraction of focusing on another task, plus the use of breath for singing or playing a wind instrument seems like it would be the perfect combination for coping with contractions. 

Laughter - What makes you laugh? Joke telling? Watching stand-up? Telling funny stories? Laughter reduces stress hormones and increases feel-good endorphins, which are perfect for helping with labor. 

Prayer - Prayer, whether out loud, silent, or praying together with someone, can bring comfort, peace, and relaxation when you need it most. The ‘Loving-kindness meditation’ is often thought of as a prayer though it is really a very effective grounding practice that was developed as an antidote to fear. Saying silently, over and over again: “May we (both parents and baby) be safe and protected, may we be healthy, may we be happy, may we live with ease”. It is also commonly known as the ‘Metta practice’.

Candy (sucking) or ice (crunching) - Can you believe that something as simple as sucking on a piece of dark chocolate or a hard candy, or crunching ice is a helpful, pain-relieving distraction? Try it the next time you feel stressed!

Water (tub, shower, birth pool) - Using water is one of the most effective ways to relieve pain in labor. If you don't have a tub where you're laboring, use warm or hot water from the shower. 

Hot or cold (or both!) - Ice packs, rice socks, heating pads - prolonged methods for applying cold or hot to different areas of your body, but especially the lower back, can bring tremendous relief in labor. 

Smell/scent - The essential oils industry is booming, and for good reason -- scent is powerful! You don't need fancy oils for labor (though they are wonderful and you may just want to try them out!); your favorite lotion, a freshly washed shirt, or even a dark chocolate bar can be enough to distract and bring comfort. Even smelling your partner can help to overcome some unfamiliar smells, e.g. if you’re in a hospital.

Whatever you choose to accompany you in labor for distractions, I encourage you to think about it now, during pregnancy, and plan for a range of choices. At worst, you'll bring too many things with you in labor. At best, you'll have lots of distractions to keep you busy during your labor and birth. And don't forget to involve your partner and/or birth support person and doula -- make sure they know about the items you would like to try to use to cope with labor pain. 

If you're feeling confused or overwhelmed about how to use distractions for coping with labor pain, find a good childbirth class in your area. Make sure the instructor is certified and includes a variety of labor coping measures in class. 

Originally published 2019 updated 06/15/2026

One of the Lamaze Healthy Birth Practices encourages you to walk, move around, and change positions throughout labor. While an epidural may limit some types of movement, there are many options still available.

Changing positions regularly can help you stay more comfortable, reduce pressure on your body, and support your baby's journey through the pelvis. Even small movements and position changes can make a difference.

Your nurse, midwife, doctor, partner, or doula can help you find positions that are safe, comfortable, and appropriate for your labor.

Side-Lying

Lying on your side with pillows between your knees can be a comfortable position that promotes rest while helping create more space in the pelvis.

Side-Lying With a Peanut Ball

A peanut-shaped exercise ball placed between your legs can help keep the pelvis open while you rest. Many hospitals now offer peanut balls for people laboring with epidurals, making this a simple and effective option to discuss with your care team.

Supported Sitting

Sitting upright in bed may feel more comfortable than lying flat and allows gravity to continue working with your labor.

Hands-and-Knees in Bed

Some birthing people can safely move into a hands-and-knees position on the bed with assistance. This position may help relieve back discomfort and encourage your baby to rotate into a more favorable position for birth.

Frequent Side-to-Side Changes

Even simple position changes every 30 to 60 minutes can help reduce pressure, improve comfort, promote circulation, and support labor progress.

Make a Plan Before Labor

Every hospital and birth center has its own policies, equipment, and approaches to labor mobility. If maintaining movement and changing positions during labor is important to you, consider having a conversation with your healthcare provider before labor begins.

Questions you may want to ask include:

• What positions can I try if I choose an epidural?
• Can I use a peanut ball during labor?
• Can I sit upright or change sides regularly?
• What movement options are available after an epidural is placed?
• Do you offer wireless fetal monitoring?

Understanding your options ahead of time can help you feel more informed, confident, and prepared when labor begins.

Powerful Positions that Can Help Speed Up Labor

Standing Upright

This image shows just one of the many ways you can labor while standing, which is optimal for allowing gravity to do its work, and also allows for side-to-side or rocking movement, which helps with baby's rotation and descent.

Circling on an Exercise Ball

Sitting on an exercise/yoga ball during labor can help you get your groove on in progressing labor -- and it often feels good, too!

"Sifting" with a Rebozo

This is more of a maneuver than a position, but I felt it important enough to include here. Learn more about the "sifting" technique, which can help baby get into an optimal position and speed up labor, at Spinning Babies.

Toilet Sitting

There's something about sitting on a toilet in labor that seems to work wonders! Whether you're actually using the toilet (emptying your bladder helps make more room for baby to move down!) or just sitting on it, the position is known to be helpful in active labor and transition.

Walking

Walking earlier in labor or during active labor is a proven way to keep your labor moving along. Of course, you'll need to stop along the way for contractions.

Squatting

Squats open the pelvis and can encourage baby to put added pressure on the cervix, which helps with dilation. It's important to have good support when in a squatted position during labor, and to keep your feet as parallel as possible instead of in a "V" shape.

Labor Lunges

Lunging in labor looks different than it does during exercise. Instead of a walking lunge, where you place your leg in front of you, a labor lunge is where you open one leg and lunge out to the side of your body. It helps to prop your foot up on a stool or low chair. This can help a baby that needs to move down (therefore progressing labor) or get into a better position for birth. Try lunging to one side for a few contractions, then switch to the other side.

Laboring in a Tub

Getting into a tub, once active labor is well established (6cm+) or during transition, can often ease labor along. Laboring in a tub promotes relaxation and helps relieve tension, both of which have been shown to help with labor progress.

Originally Published 02/22/2017
Reviewed June 2026