For many expectant mothers, the thought of labour brings a mix of excitement and apprehension. One of the most significant concerns is pain management. While epidurals are a popular choice, they’re not for everyone and they come with their own pros and cons. If you’re leaning toward a natural birth and want to explore alternatives to an epidural, you're in the right place. Here, we’ll dive into some effective natural pain relief options to help you navigate labour with confidence and comfort.
Why Consider Natural Pain Relief?
Choosing natural pain relief methods can provide several benefits:
- Mobility
Without an epidural, you can move around freely, which can help labour progress as you are able to have gravity on your side as your baby’s head presses down onto your cervix. - Avoiding Side Effects
Epidurals can sometimes cause side effects like low blood pressure, headaches, or prolonged labour. - Empowerment
Many women find a sense of empowerment in managing pain naturally, leading to a more positive birth experience. However, this is not to say that you can’t have a positive, empowering experience with an epidural as well. It is totally your choice.
Natural Pain Relief Options
Here are some tried-and-true natural pain relief methods to consider:
1. Education
The first step to having a positive labour experience is evidence based and up to date prenatal education, such as those from One Mama Midwife Antenatal Classes. Understanding what is normal and what to expect for a physiological labour and birth is imperative in helping you manage throughout your labour. It will also give your partner hands on experience in how they can support you throughout labour
2. Breathing Techniques
It sounds really obvious, but often people will forget to breathe throughout their labour and birth. When you are having contractions the uterus, which is a giant muscle, requires oxygen to continue for the entire duration of your labour. Breathing techniques can also be a good distraction for you throughout the contraction, thus helping you to stay calm.
3. Movement and Positioning
Staying mobile and changing positions regularly can significantly reduce pain and help your baby move into the optimal position for birth. This will enable your pelvis to be able to move at different angles to allow your baby to easily move through the pelvis with gravity on your side. Often women will instinctively move or sway when the contractions come, alongside squatting, kneeling, or leaning forward which can all help manage pain and facilitate the baby’s descent.
4. Using water
Water can be a wonderful natural pain reliever. Many women find comfort in taking a warm bath, standing or sitting in a warm shower or using a birthing pool during their labour and birth. A warm bath can soothe your muscles and reduce pain. Make sure the water is not too hot, and stay hydrated.
5. TENS Machine
A labour specific TENS (Transcutaneous Electrical Nerve Stimulation) machine hired from Bliss Birth delivers small electrical impulses through the skins layer of the back, which can help reduce pain.
- How It Works: The TENS machine sends impulses through electrodes placed on your skin, blocking pain signals to the brain. This means that less of the pain will be registered by the brain, therefore helping with your discomfort.
- Benefits: It’s non-invasive, drug-free, allows you to move around freely, helps encourage the release of endorphins (the body’s natural pain relieving hormones) and allows you to control the intensity of the impulses.
Massage and counterpressure can provide significant relief, especially during contractions.
Massaging the lower back can ease tension and reduce pain, however if she doesn’t like this in labour you may like to do a light touch massage.
Another method is called counter pressure, or the hip squeeze. This is where firm pressure is applied to the lower back or hips during contractions can help alleviate discomfort.
7. Aromatherapy
Essential oils can create a calming atmosphere and help manage pain naturally. Popular choices include lavender, clary sage, and peppermint. If you are wanting to use aromatherapy for your labour, make sure to bring your own diffuser that plugs in (no open flames).
- Lavender: Known for its relaxing properties, lavender can help reduce anxiety and promote relaxation.
- Clary Sage: This oil can help boost circulation and alleviate pain.
- Peppermint: Peppermint can provide a refreshing and invigorating scent, helping you stay alert and focused.
These ancient practices involve stimulating specific points on the body to reduce pain and promote relaxation.
- Acupuncture: Performed by a trained professional, acupuncture can help release endorphins and reduce pain.
- Acupressure: Similar to acupuncture but without needles, acupressure involves applying pressure to specific points to relieve pain. Partners in the One Mama Antenatal Classes will all be taught how to provide pain relief for their partner by pressing on these acupressure points. Using a birth comb throughout your labour in your hand can also help to activate the acupressure point in your hand, encouraging the release of endorphins and helping to distract your brain.
Remember, it does not mean that you have failed if you want and epidural or feel that you need one for your labour and birth. They are there for a reason and they remain a great choice of pain relief for families.
However, if you are wanting to labour without an epidural then having these wide range of natural pain relief methods up your sleeve can help guide you through. Breathing techniques, movement, using water, massage, aromatherapy, acupuncture, birth comb and TENS machine from Bliss Birth are all effective ways to manage pain without an epidural.
Ultimately, the goal is to have a positive and empowering birth experience. Trust your body, stay informed, and don’t hesitate to discuss your pain management preferences with your healthcare provider.
No matter what, there is no such thing as a failed labour or birth.
Written by Lauren Brenton,
Endorsed Midwife
Founder, One Mama Midwife