Position Tips for Every Stage of Labor (Including with an Epidural)
As a doula, one of my favorite things is helping parents feel confident and supported during labor. Choosing the right positions during each stage can make a world of difference for comfort, progress, and even the overall experience.
Whether you’re moving freely or working with an epidural, there are plenty of ways to work with your body and baby. Let’s dive into some position ideas to consider for each stage of labor.
Early Labor: Get Comfortable and Rest Up
Early labor can feel like a slow warm-up, and that’s okay. During this stage, your contractions might be mild and spaced out, giving you a chance to rest and prepare.
Try these positions:
Side-lying: Lie on your left side with a pillow between your knees. This helps you rest while encouraging baby’s optimal positioning.
Walking or swaying: Gentle movement can ease discomfort and help contractions become more regular.
Sitting on a birth ball: Sit upright and gently rock your hips. This can relieve back tension and promote baby’s descent.
Pro Tip: Stay hydrated, eat light snacks, and alternate between activity and rest to conserve energy.
Active Labor: Get Moving and Stay Open
Active labor is when things pick up—contractions are stronger and closer together. Movement and position changes can help you stay comfortable and encourage labor to progress.
Try these positions:
Hands and knees: This can relieve back pain and help baby rotate into a good position.
Standing supported squat: Lean forward onto a partner, wall, or sturdy surface and bend your knees slightly. Gravity is your friend here!
Side-lying with a peanut ball: If you’re resting or have an epidural, placing a peanut ball between your knees can keep your pelvis open.
Pro Tip: Listen to your body and switch positions every 30-60 minutes. Use tools like birth balls, rebozos, or even the edge of a bed for support.
Transition: Ride the Waves
Transition is intense, but it’s also the shortest phase. Your contractions will be powerful and close together, so finding positions that help you feel grounded is key.
Try these positions:
Kneeling and leaning forward: Rest your upper body on a birth ball or pillows while keeping your hips open.
Sitting backward on a chair: Straddle a chair (or the toilet!) and lean forward onto the backrest. This can provide support while keeping your pelvis open.
Side-lying: If you need to conserve energy, lying on your side can help while still encouraging baby’s descent.
Pro Tip: Focus on your breath and lean on your support team for encouragement. This is the hardest part, but you’re so close to meeting your baby!
With an epidural:
Use a peanut ball to keep your pelvis open while lying on your side.
Try a supported sitting position with the bed adjusted upright.
Your care team can help with supported squatting or semi-reclined pushing positions.
Pushing Stage: Work with Your Body
Pushing is all about finding a rhythm that works for you. Some positions use gravity to your advantage, while others help conserve energy.
Try these positions:
Squatting: Whether supported by a partner or using a squat bar, this position can open the pelvis and give baby room to descend.
Side-lying: This is a great option if you’re tired or have an epidural. It’s gentle on your body while keeping your pelvis open.
Hands and knees: This can be effective for relieving back pressure and encouraging baby’s rotation.
Pro Tip: Trust your instincts. Your body often knows the best position, so don’t be afraid to experiment or ask for help.
Every labor is unique, and there’s no one-size-fits-all approach to positions. The key is staying flexible, listening to your body, and leaning on your support team. You’ve got this—and remember, every contraction is one step closer to meeting your baby!
Christine Hernandez is a birth and postpartum doula and mom of two boys from Saratoga Springs, NY