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Top Positions to Try During Labor

Our top positions to try during labor? Childbirth is a process that can last a varied amount of time based on many factors. During labor, the birthing person might need to try a variety of different comfort measures. Even moving between each of these positions can help ease discomfort and be a welcome distraction. We’ve put together a guide on some of our top recommendations complete with variations and things for a support person to consider.

Positions for laboring in bed

Throne

Description: Throne position is a secret weapon of doulas everywhere! This position utilizes the movement of hospital beds to get the laboring person into a comfortable position for resting or waiting. This one is easy to remember, since the very idea of the position is in the name. We’ll be putting our birthing individual on a “throne”.

How to Get There (hospital bed): Have the birthing person sit in the bed. Using the controls on the hospital bed, raise the back up between 45 and 90 degrees. Have the birthing person lean forward for the initial adjustment and lean back to raise or lower the back to a comfortable position. Drop the lower part of the bed all the way to create a “throne”. The goal is a seated position.

Especially Helpful for: After an epidural or medication! This position is perfect for when you’re waiting for dilation but are comfortable enough with medication on board to rest. This is also helpful for getting baby to descend by letting gravity work its magic.

Variations: While this can be great for medicated births, this seated position is also excellent for non-medicated births in other spaces. One notable variation is sitting backwards on the toilet! Since our pelvic floors are trained to relax on the toilet to allow us to use the bathroom, often we’ll use this position to move dilation along. Note: this position can get intense very quickly as baby descends, make sure someone is nearby to help the birthing person off the toilet quickly if needed.

Side Lying

Description: As the name suggests, this position is very simply lying to the side for the birthing person. Another resting position, this helps take the pressure off of the pelvis and back for the birthing individual. We highly recommend a pillow or two between the legs. This one doubles as an excellent pushing position! The top leg can be held by the individual, their birthing partner, a nurse, or a doula to allow the pelvis to open in a more comfortable position.

How to Get There: Simply turn gently to one side or the other! To keep labor moving, a great idea is to move from one side to the other periodically.

Especially Helpful for: This is a great position for early labor, resting after an epidural, or while waiting for pushing urges to emerge.

Variations: Adding a peanut ball or a stack of pillows that brings the upper knee facing upwards is a surefire way to help with dilation and progression of labor. This position is well-loved by our clients who choose medication as it allows them to rest well while laboring down. This can also be used for an unmedicated birth but, just as with the throne position on the toilet, it can get intense very quickly. Ensure someone is nearby in case a shift needs to happen quickly.

Hands and Knees

Description: Put those arms and legs to work! Laboring on all fours is an excellent way to open the pelvis. This position also could be great for getting baby oxygen and some physicians recommend it for easier positioning of monitors.

How to Get There: Very simply put, this position is fairly simple to get into! In the bed, rotate a little bit at a time with some support on one or both sides. Have someone nearby to move pillows or blankets as needed until the birthing person is in position.

Especially Helpful for: Active laboring! This position is a very active one and gives the birthing person the sensation of doing something instead of being swept away by laboring. Note: this one can get tiring! This is a great position to prepare or “train” ahead of time by lifting light weights or doing movements that strengthen the arms.

Variations: Lean over something to give your arms a rest! Our best suggestions are a stack of pillows, a birthing ball, or the back of the hospital bed. This position could also translate well to water if choosing hydrotherapy with the birthing person leaning over the side of the pool or bath.

Positions for out of the bed

Partner Supported

Description: Lean on me! Standing can get tiring but letting gravity do its job can be very helpful. Enter: partner support! Whether you lean on someone standing in front of you, behind you, or use a bedsheet or rebozo, getting support from someone else can make standing or squatting much easier.

How to Get There: For partner-supported sitting, simply have the partner stand in front of or behind the birthing person to support. It may be helpful for the partner to have their back supported against the wall.

Especially Helpful for: Taking a break from walking or while a contraction is happening.

Variations: Use a bedsheet or rebozo under the birthing person’s arms to offer extra support that is easier to manage for the partner.

Hands and Knees Redux

Description: This position is a great one to do outside of the bed as well! Enjoy all the same benefits of hands and knees in the bed but with more freedom of movement.

How to Get There: Simply sit on the floor swinging legs around and using support to evenly distribute weight onto both hands and knees. Consider putting down a yoga mat or folded up blanket to support the knees and soften the surface.

Especially Helpful for: Active laboring and hip squeezes!

Variations: Lean over a birthing ball or chair to ease the strain on wrists.

Birth is not a one-size-fits-all and your comfort is a top priority. When practicing these positions, take note of what feels comfortable and what feels like too big of a stretch. Remind yourself and your birthing partner that what feels good outside of labor may change very quickly and vice versa. Stay in tune with your body as labor progresses and move naturally. Your body is wise!

Early Labor | What Should I Do?

Childbirth Education, Doulas of Baltimore, Pregnancy

Early labor can often leave us with the question of, “When do I head to the hospital?”. Clever reminders like “511” remind us that contractions should be 5 minutes apart and 1 minute long for 1 full hour before you head in. As doulas, we are huge advocates for distraction through early labor. Often, when you focus on distractions you’re able to discern when you can’t ignore labor anymore.

When your pregnancy is healthy and labor is going normally, we love to encourage clients to try to make their contractions go away. True labor won’t stop just because you put your feet up! In addition to staying hydrated, eating nourishing food that feels good to you, and laying down for a bit, here are a few of our favorite ways to enjoy a distraction during early labor.

Schedule an Appointment

An excellent way to relax and distract yourself is to get yourself to a self-care appointment. Book a pedicure, a prenatal massage, or find a salon near you that does blow outs. These appointments are wonderful for distraction but they also help create a flow of oxytocin in your body. Oxytocin is a wonderful pain relief and also calming hormone and it can be stimulated by skin-to-skin contact. Be sure you’re in contact with your birth team and consider having someone else drive (just in case!)

Warm Shower or Bath

The warmth of a shower or bath can ease tension and relax your muscles, helping you stay comfortable as early labor progresses. Water has a calming effect and can provide gentle relief, especially for back pain or cramps. Sitting or standing under a warm shower allows the heat to target your back and abdomen, while a bath can create a more immersive, weightless experience that helps you relax between contractions.

Safety Note: Be sure to keep the water at a comfortable, warm temperature (not hot) and stay hydrated if you’re soaking for a while.

Movement and Gentle Exercise

Moving around can be surprisingly effective in early labor. Gentle stretches, walking, a prenatal yoga video, or using a yoga ball can help release muscle tension, encourage a more optimal baby position, and may even help labor progress. Slow dancing with a partner or swaying your hips in a figure-eight motion can bring comfort and connection, grounding you through each contraction.

Tip: If you have a yoga or birth ball, sit and gently rock your hips, move them in a figure 8 motion, or bounce lightly to ease any pressure in your lower back or hips.

Create a Calming Environment

A soothing environment can make a big difference in how you feel. Dim the lights, play calming music or sounds, and use soft, cozy blankets or a favorite pillow. Try lighting a candle that has a soothing scent to create a spa-like atmosphere if you’re interested in aromatherapy. Choose things that bring you comfort and help you feel safe.

Tip: Make a playlist with a mix of calming and upbeat songs. The calming ones can help you relax, while the upbeat tracks can lift your mood if you’re feeling restless.

Mindful Distractions

Early labor is the perfect time to engage in activities that keep your mind occupied without draining your energy. Simple activities like reading a favorite book, watching a comforting movie, or doing a craft project can keep your focus off contractions while still allowing you to relax. Some people enjoy adult coloring books, knitting, or easy puzzles that bring a sense of calm.

Tip: Make a list of short, enjoyable tasks you can do easily and stop anytime, so you’re prepared with options if labor progresses quickly or you start needing to focus more on your contractions.

These techniques can help you stay comfortable and relaxed at home as labor begins. Remember, there’s no right or wrong way to experience early labor; do what feels best for you. Take things one contraction at a time, stay connected to your body, and know that each step brings you closer to meeting your baby.

Unsure if it’s really labor? Check out our blog “Am I actually in labor?”

3 Ways Independent Birth Classes Stand Out

Childbirth Education

There are pros and cons for all the birth classes on the market, and depending on what you are looking for from a class (your personal goals for your birth, your schedule, and the like) many of the mainstream birth classes can be unappealing.

You may feel like taking a childbirth series is one more thing to do before your baby arrives, but this is one thing that could make an incredible difference to your birth experience.

Childbirth education classes share information that is not just about the physiological birth process, but the myriad of options that could be present at the birth of your child. And, if you pick a quality class, it is about much more than that.

Most parents are asking their providers for recommendations of where to attend, and for many, that means signing up for the hospital’s class. But not every childbirth class is created equal.

We want to share why choosing an independent professional childbirth education class could be one of the best things you do for you and your baby.

1) All The Options

Because our childbirth classes are taught outside of the hospital, our instructors are free to share all options and not only those that support hospital policy. As independent instructors we focus on sharing information, explaining the many options available during labor and birth, and the various scenarios that may arise. This way our students feel informed and prepared to enter their own experience.

We are invested in getting you the knowledge for the type of birth that you desire, and the delivery you will have.

Are you looking for a low intervention birth?

Are you curious about epidurals?

Are you curious about what to do before you get an epidural?

We give easy-to-understand knowledge, and tools to help you bring your plan to life, and, if necessary, help to navigate the unexpected.

2) Specialized Birth Educators

Once you decide to take a childbirth class , why not rest assured your instructor is someone connected and knowledgeable about birth in your area. To be a childbirth educator with Doulas of Baltimore, years of study, hundreds of hours teaching, and first-hand experience helping families in labor are what make the difference.

The nuance of birth is such that there is no pattern that everyone will follow. However, with enough time working with families, a new kind of skill develops which your teacher is happy to share with class attendees. It may be silly to say, but that ability is having trust and confidence in birth. When you know what is possible, and learn the necessary skills to discuss needs and wishes with your care providers, you increase the potential for an excellent birth experience.

3) Partners Enjoy Them

There’s a stereotype that non-pregnant partners are uninterested in attending or participating in birth classes. We find birth partners engaged in our classes and happy to feel more confident when class has ended!

We do not shove you into a classroom with grainy videos of birth from the 1970s, and we don’t make a screen the focus of the class. We know your time is valuable, and endeavor to make our time together result in you having more confidence about your child’s birth. And more confident about how to interact with one another during your baby’s birth.

If you’re not convinced yet, read testimonials from former students and don’t hesitate to reach out with any questions. If you are ready to get started – head straight to our class registration page!

Tips for Traveling While Pregnant or With Baby This Holiday Season

Newborn care, Pregnancy

Are you planning on traveling this holiday season? For many of us, this feels like the first, best opportunity to see loved ones after almost two years of the coronavirus pandemic and lockdowns. Here are some tips for flying or taking car rides while pregnant and with your newborn.

No matter where you are traveling, consider getting vaccinated for COVID-19 if you are not already. USA Today recently reported that only 18% of pregnant people in the United States are vaccinated against COVID-19. The Centers for Disease Control, American College of Obstetricians and Gynecologists (ACOG), and World Health Organization all recommend the COVID vaccine even during pregnancy. The benefits of the vaccine far outweigh the risks.

Flying During Pregnancy

The American College of Obstetricians and Gynecologists (ACOG) write that during healthy pregnancies, “occasional air travel is almost always safe.” Most domestic airlines allow pregnant people to fly until about 36 weeks of pregnancy, but international airlines may have different cut-offs. You should always consult with your healthcare provider and the airline before booking any travel.

If you do choose to fly while pregnant this holiday season, you can do a number of things to make the flight more comfortable. First, book and aisle seat if possible. This way, you can get up and walk around more easily. Sitting for more than four hours increases your risk of deep vein thrombosis (DVT), a blood clot that forms in your leg and can cause pulmonary embolism (when the blood clot gets stuck in your lung). Even when you are sitting, you can move your feet, toes, and legs to keep up circulation.

You should also wear the seatbelt low across your hips, below the belly and avoid carbonated drinks. All domestic flights currently require masks during travel, and you should consider wearing an N95 or surgical mask, which offer the most protection against airborne pathogens like coronavirus. To stay hydrated, drink water.

Taking Long Car Rides During Pregnancy

Like flying, taking long car rides during pregnancy might feel uncomfortable. Wear loose-fitting clothing and layers that can be taken off or put on. You should also be drinking water and eating regular meals. Usually when we drive we want to get there as soon as possible, but remember to stop to use the bathroom and stretch your legs. Sitting in the car for extended amounts of time increases the risk of DVT and can just be uncomfortable.

Even though a few hours-long car ride might not seem as noteworthy as flying somewhere, remember to speak to your care providers about where and how you are traveling. They may want to offer additional advice to keep you and baby safe.

Flying with Newborn Baby

You should speak with your baby’s care provider before deciding to go on a flight. As uncomfortable as flying can be for us, it can be especially bad for newborns. Because their immune systems are still developing and planes are by nature crowded spaces, babies might be more susceptible to picking up a virus during a flight.

The cabin pressure changes may also hurt baby’s ears. If you are traveling, let baby suck on something during takeoff and landing. And while we don’t always notice how loud a plane is, the engines and air circulation can be very loud for a baby’s new ears. Consider noise-cancelling headphones to protect their hearing.

The level of oxygen inside an aircraft is also lower, and while this might be fine for some babies, talk to your doctor about any of baby’s heart or lung issues.

And, although baby is allowed to be in your lap during the flight, best practice would be to purchase a seat for baby and to properly install their infant car seat (double checking for FAA approval). This gives you the mobility to get up and move around as well as a familiar place for baby to sleep. It also is by far, the safest way for baby to fly.

Finally, make sure that you have everything your baby might need during the flight in an easily-accessible carry-on bag.

Car Rides With a Newborn

First, make sure that your car seat is properly installed [link to blog]. Like flying, you should also have everything baby needs in an easily-accessible bag. You or your partner may want to sit in the back seat with baby.

Before you leave, consider when and where you’ll be making stops along the way. Think about when your baby usually eats and where the best place to stop might be. Because of COVID, you may want to stop at a rest stop or picnic area rather than a restaurant.