Positioning for Labour: The Best Positions to Help Ease Delivery

Labour and birth are highly individual experiences, but there is one factor that can help make the process more manageable: the positions you use during labour. Choosing the right position can significantly influence the comfort level, the progression of labour, and even the ease of delivery. It’s a critical aspect of antenatal care that is often discussed in antenatal classes and explored during antenatal appointments. While you may feel unsure about which position is best for you, rest assured that there are several that can help ease the process, each offering different benefits. In this article, we will guide you through various positions to help ease delivery, all while incorporating advice from prenatal care and antenatal support resources.

Understanding the Role of Positioning in Labour

Throughout pregnancy, your antenatal care team will discuss the importance of certain practices that can improve your comfort and wellbeing during labour. This includes the discussion of the best positions to ease the process.

The position you adopt during labour and birth can affect how well your baby descends through the birth canal. Some positions open the pelvis more widely, allowing for better baby positioning and easier contractions. Others help manage pain and reduce the risk of complications during the delivery. Many of these techniques are covered in antenatal education and prenatal yoga classes, which help you learn specific movements, breathing techniques, and strategies to make labour more comfortable.

While the traditional position during labour is lying on your back, many expectant mothers find that other positions offer better results in terms of comfort, control, and reduced pain. Let’s dive into some of the best positions to help ease delivery.

Positions for Early Labour

During early labour, your goal is to stay comfortable while keeping things progressing. At this stage, you may not need an active or challenging position, but using specific positions can still help ease contractions and relax your body.

1. Standing or Walking

One of the simplest positions during early labour is standing or walking. This allows gravity to assist with the descent of the baby, and it helps keep your body mobile as you work through contractions. Walking also helps with managing discomfort by giving you an opportunity to sway or shift your weight with each contraction.

Incorporating light antenatal yoga or walking as part of your antenatal fitness routine can make standing feel more natural and help your body handle contractions better. It’s also a good idea to practice yoga during pregnancy for flexibility and strength, both of which can help you maintain balance and coordination while walking or standing.

2. Leaning on a Birth Ball

Using a birth ball (or exercise ball) allows you to lean forward during contractions while keeping your body relaxed. The ball helps to relieve pressure on your back and pelvis while promoting a forward leaning position, which opens the pelvis more effectively. You can move your hips in circles or sway gently from side to side as you breathe through the contraction.

For some women, this position is also used in combination with a prenatal massage, which can provide extra comfort and relaxation during early labour. You may also find that gently bouncing on the ball helps to ease back pain and bring a sense of calmness to your body.

Active Labour Positions for Comfort

As labour progresses into active labour, you’ll begin to feel more intense contractions. This is when your body needs support, and positioning becomes even more crucial. The following positions are great for labour support, helping you manage pain, promote efficient contractions, and open the pelvis for easier delivery.

3. Hands and Knees

Being on all fours (hands and knees) is a highly effective position during active labour. It allows your pelvis to open wide, relieving pressure on your lower back and encouraging the baby to rotate into the ideal position for birth. This position can also relieve back pain, particularly if your baby is in a posterior position (facing the wrong way).

Hands and knees help release tension in the spine and provide a deep stretch that can feel soothing during contractions. You can also add prenatal massage during this position to alleviate tension in the back and hips.

This position is also beneficial for managing stress and anxiety during pregnancy, as the rocking motion can help you relax and remain in control during contractions. This can also be helpful if you’re practising relaxation during pregnancy techniques such as slow breathing or visualisation.

4. Squatting

Squatting is another powerful position for active labour, as it opens up the pelvis, allowing for more space for the baby to descend into the birth canal. It also helps to utilise gravity, making contractions more effective and potentially shortening the overall labour time.

While squatting might seem intimidating at first, don’t worry — many women use a squatting bar or the support of their birthing team to help them maintain the position. It’s common for women to squat during the second stage of labour when the urge to push becomes strong. Antenatal yoga and fitness can help you build the strength needed to perform this position comfortably.

For some, squatting can be physically exhausting, but the added benefits of aiding your body during the pushing phase are well worth it.

5. Side-Lying

If you find that standing or squatting is too tiring, side-lying can be a welcome option. In this position, you lie on your side with one leg bent and the other extended. Your partner or a birthing assistant may help support your top leg with a pillow. Side-lying helps maintain an open pelvis and can reduce the risk of complications such as cord prolapse or baby malposition.

This position can also be helpful for maintaining control over your breathing and reducing stress during contractions. Many women find that side-lying allows them to conserve energy while still keeping the process of labour moving forward.

Positions for the Pushing Stage

When the baby is ready to come into the world, it’s time for the pushing stage. By this point, the birth canal has dilated, and it’s crucial to adopt positions that give you the best chance of delivering your baby safely and comfortably.

6. Squatting (Again)

As mentioned earlier, squatting is incredibly beneficial for the pushing stage as well. By this time, you may have more energy to hold the position and continue using gravity to guide your baby down the birth canal. Squatting opens the pelvis widely, and using this position during pushing can help shorten the second stage of labour.

7. Semi-Reclining or Supported Sitting

If you prefer to remain semi-reclined during the pushing stage, this can still be a great option. Sitting upright or in a semi-reclined position helps open the pelvis and allows gravity to assist. Your birthing team will often provide support to help you maintain this position, ensuring you are as comfortable as possible while still making progress.

Integrating Antenatal Care for Optimal Positioning

An essential part of antenatal care involves preparing your body physically and emotionally for labour. Antenatal yoga, prenatal massage, and fitness exercises help you build strength, flexibility, and endurance, all of which can improve your ability to handle contractions and assume effective labour positions.

1. Prenatal Yoga

Prenatal yoga offers an excellent way to practise different positions that can help ease your labour and delivery. Many yoga postures focus on opening the hips, releasing tension, and preparing your body for the intense physical demands of labour. Breathing techniques taught in yoga classes can also help you relax and manage pain when the time comes.

Yoga also strengthens the pelvic floor muscles, which can be beneficial during the pushing stage of labour. Taking pregnancy yoga classes will allow you to learn these techniques under the guidance of a professional instructor who specialises in antenatal care.

2. Prenatal Massage

Incorporating prenatal massage into your routine can be incredibly beneficial in helping your body relax and ease tension before labour. It can also help improve circulation and alleviate pain in the back, hips, and shoulders, all of which can be sore during pregnancy. Pregnancy massage benefits include relaxation, reduced muscle tension, and improved blood flow — all of which contribute to a more comfortable labour experience.

Massage can also help reduce anxiety and stress during the later stages of pregnancy, making you feel more prepared and in control when it’s time to labour.

Conclusion: Positioning for a Better Labour Experience

The positions you choose during labour can have a significant impact on your comfort, progress, and overall birth experience. While there is no “one-size-fits-all” solution, exploring different positions during antenatal care and prenatal yoga can prepare your body and mind for the journey ahead. Whether standing, squatting, or side-lying, finding the right positions that work for you can ease pain, shorten labour, and ensure a smoother delivery. By integrating antenatal education and prenatal fitness practices into your preparation, you’ll be well-equipped to take on the challenges of labour and enjoy a positive birth experience.