Pain relief in labour is a deeply personal and individual choice. What feels right for you may look very different to what feels right for someone else, and your preferences may also change as labour unfolds. Your choices are shaped by many factors, such as your health and pregnancy, your previous experiences, your expectations, the support around you, and how labour progresses on the day.
Some people plan to use no pain relief at all, others know they want medical pain relief, and many fall somewhere in between. There is no “best” or “right” option, only what feels right for you at that time. Having clear, balanced information about the full range of pain relief and comfort options can help you feel more confident, supported and in control, whatever choices you make.
As midwives, we often meet people who are familiar with medical pain relief options such as gas and air or epidural, but are less aware of the wide range of non-medical ways to cope with the sensations of labour. These approaches can be used on their own or alongside medical pain relief, depending on what you need in the moment.
The aim isn’t to decide everything in advance, but to build a toolkit of comfort measures so you have options to draw on. The bigger your toolkit, the more flexible and supported you’re likely to feel during labour.
Non-Medical Ways to Cope with Labour Pain
There are many ways to reduce discomfort in labour without medication. Each works differently, and many people find a combination works best.
Staying Active
Movement is one of the most helpful ways to cope with labour sensations. Staying upright and changing position can help labour progress and may make contractions feel more manageable.
You might find it helpful to:
- sway, rock or circle your hips
- walk, climb stairs or lean forwards
- use a birth ball
- dance or move rhythmically in a way that feels natural to you.
Many midwives talk about staying Upright, Forward and Open, as these positions can help you work with gravity and your body rather than against it. Exploring different positions during pregnancy can make it easier to trust your instincts and move freely when labour begins.
Massage and Heat
Touch can be incredibly supportive in labour. Massage, firm pressure or counter-pressure from a birth partner can help distract from pain and promote relaxation.
Heat, such as a hot water bottle or heat pack can be really comforting, particularly if you’re experiencing back pain or tension. Warmth supports the release of endorphins, your body’s natural pain-relieving hormones, and can help you soften and relax between contractions.
Water (Bath or Shower)
Warm water is a popular and effective comfort measure in labour. A shower allows you to stay upright while the warmth and water pressure ease tension. Leaning forwards or sitting on a stool can feel particularly supportive.
A warm bath can also help you relax and cope with contractions, especially if labour is intense or you’re experiencing back pain. Using water for comfort doesn’t mean you have to give birth in water, it’s simply one option that may help at different stages of labour.
Relaxation and Environment
Relaxation techniques can reduce tension and help your body work more efficiently in labour. What feels relaxing is very individual, so it’s worth thinking about what helps you feel calm and safe.
You might find comfort in:
- music or familiar sounds
- dim lighting or a quiet space
- breathing or mindfulness techniques
- visualisation or focusing on something familiar and reassuring.
In early labour, creating a calm, familiar environment at home, like having your curtains closed, favourite programmes or music, snacks and comfort close by, can support relaxation and help labour establish.
Aromatherapy
Scent can be powerful and grounding. Familiar smells often evoke calm, comfort or positive memories, which may help you relax during labour.
If you’re considering essential oils, it’s important to get advice from someone suitably trained, as not all oils are safe to use in pregnancy or labour. Simple options, such as a familiar perfume or comforting scent, can also be effective.
TENS Machines
A TENS machine (transcutaneous electrical nerve stimulation) is a small handheld device that sends gentle electrical pulses through pads placed on your back. These pulses can help reduce pain signals to the brain and encourage your body to release endorphins.
TENS is often particularly helpful in early labour or while you’re at home. Many people like the sense of control it offers, as you manage it yourself, and it can be used alongside other comfort measures.
Keeping Your Options Open
What works for you at one stage of labour may feel less helpful later on and that’s completely normal. You might move between different comfort measures, or decide to add medical pain relief if you need it. Flexibility is key.
Our Complete Antenatal Course explores both medical and non-medical pain relief options in a balanced, evidence-based way. The course is self-directed, so you can work through the information at your own pace, with weekly live “Ask the Midwife” sessions and access to midwives by email or Zoom when questions come up. This means you can explore your options, reflect on what feels right for you, and know support is there if plans change.
Remember, labour can be intense, but you don’t have to face it without options or support. Understanding what’s available can help you feel more prepared, whatever path your birth takes.
References
- NICE (2023). Intrapartum care for healthy women and babies (NG190).
- Royal College of Midwives (RCM). Movement and position in labour.
- Royal College of Obstetricians and Gynaecologists (RCOG). Pain relief in labour.
- World Health Organization (WHO). Intrapartum care for a positive childbirth experience.
- Cochrane Database of Systematic Reviews. Non-pharmacological methods for pain management in labour.