8 Positions for Labor

This is another one of those scenes out of a movie: mama is hooked up to wires, basically tied to a bed on her back while she screams in agony over her contractions. It’s very dramatic, but that is not how it has to be during your actual labor and delivery. In fact, there are many different labor positions you can take. While I will be discussing 8 here, I’ve often heard (and it’s usually what I suggest) to do what feels natural for your body.

Why You Should Change Positions in Labor

There are many reasons to not just lay on the bed while you are in labor. Changing positions helps you to be more comfortable and to deal with the discomfort of contractions. Different positions can help the baby descend into the birth canal, and they can help position the baby properly in your pelvis. A new position can also help if you are dealing with back labor, which happens often when a baby is posterior.

So let’s explore some of those positions.

Side-lying

Laying on your side is perfect if you need a rest during your labor. This position allows you to close your eyes in between contractions. Make sure you prop a pillow or a peanut ball in between your legs. Not only will this be more comfortable, but it will help open your pelvis.

Seated Labor Positions

Being seated really opens up your pelvis during labor and allows baby lots of room to get down low. It tends to be very comfortable for a lot of mamas. It’s a position that we are familiar with.

In addition, seated positions give your birth partner or doula access to your back for counter pressure or light massage to help ease discomfort during or between contractions.

You can sit in lots of different places and in different ways. Try sitting on the edge of a chair. You can sit backwards on the chair to use the back of chair for support. If you are feeling pressure down low, it might be more comfortable to sit on a birth ball. You can even try sitting on the toilet.

Standing Labor Positions

Standing labor positions are great for opening up your hips and pelvis. You can sway, hang on your birth partner or doula, bend over to lean on a bed or a wall, or even dance.

Taking a walk is a terrific idea as well. If your labor is stalling or slow, a walk can help kick-start those contractions. Also a walk in a favorite or calming place can help distract you from hard contractions.

Lunging

Lunging is similar to standing. There are many variations, and you can really do what feels right for your body. Putting a leg forward and up helps to open your hips and your pelvis, allowing baby to descend into the birth canal. Lunging can help a posterior baby turn the correct way as well.

Squatting

This is probably a position more mamas are familiar with. I’m not sure about you, but I heard so much through my pregnancies, “Do your squats and your kegels.” However, I would caution you to not squat too early.

Even though squatting is great for getting baby way down low, squatting is hard and tiring for those legs. You are already doing hard work during your labor. Save those squats for active labor. Again, listen to what your body is telling you to do. Do what feels comfortable to you.

Kneeling

Kneeling has many benefits. It’s another great resting position for labor. Kneel on a pillow or cushy blanket and rest your head on a chair or birth ball. You can also kneel on your bed with propped pillows or with the head of the bed raised if you are in a hospital setting.

Make sure to keep your knees wide apart to give space in your hips (think modified child’s pose).

Kneeling is another labor position that gives your birth partner or doula access to your back for counter pressure or massage. Bonus!

All-fours Labor Positions

All-fours labor positions will likely be your go-to if you are having back labor. Back labor tends to mean that you have a posterior baby (what my gramma would call “sunny-side up”). Putting your belly down allows gravity to help baby to turn to the correct position. If you crawl in this position, it will help open your pelvis and could speed up labor.

Again, you can rest in this position as well. Just toss a pillow on a chair or put your birth ball under your chest and allow yourself to rest in between contractions.

Resting

I started this post saying you don’t have to be on your back or lying down during labor. But you can be if you choose to. I would caution you to use this position only during early labor to rest, if that feels comfortable to you. You can easily rest your head on a pillow and close your eyes in between contractions. Use lots of pillows or a peanut ball to get comfortable.

Some Closing Notes

I think it’s very important to listen to your body when you are choosing your labor positions. Do what feels right and comfortable. Your doula may offer suggestions depending on how your labor is progressing, but it is ultimately up to you how you labor.

A HUGE Thank You to Dakota Kujawa Photography for these pictures. Dakota is great to work with, and takes phenomenal pictures. Sadly, she moved away from my area, but if you live in the Columbus, Ohio area, contact her for some great photography. She does maternity shoots and works great with kids as well.

Jenn Mandura is a Birth and Postpartum Doula in Central and Northeast Indiana.  She strives to educate and empower her clients to have the birth and postpartum experience that they desire.   Jenn enjoys yoga, donuts, and hiking with her husband and four kiddos. You can find out more about the services Jenn offers here.  She would love to connect with you on facebook here. Or feel free to contact her.