Choosing the right labor positions can significantly impact pain relief, baby’s positioning, and labor progress. Your body naturally moves to facilitate birth, but there are times when intentional movement can help things along—especially if labor slows down or discomfort increases.
I personally learned this during my own labor experience. At one point, I was on all fours, struggling with intense back labor, and it felt like my baby was trying to come out the wrong hole (yes, it was that uncomfortable!). My midwife quickly suggested a yogi squat to help my baby descend in the right direction. The difference was immediate. I could physically feel my baby shift downward, and within a few contractions, things were progressing much more smoothly.
If you’re preparing for labor, understanding different birthing positions and when to use them can help you manage contractions, relieve pain, and work with your body and not against it.
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This article is for informational purposes only and is based on research and personal experience. It is not intended to provide medical advice, diagnosis, or treatment. Always consult your healthcare provider before beginning any new exercise routine, using a birthing ball, or making decisions about your pregnancy and birth plan.
Why Labor Positions Matter
Your body naturally adjusts during labor. However, in some cases, baby’s position or the intensity of contractions can make certain positions more effective than others.
✔ Encourages baby to descend properly
✔ Relieves pressure on the back & pelvis
✔ Shortens labor by opening the birth canal
✔ Helps manage pain naturally without interventions
📌 Pro Tip: If a position isn’t working or labor is stalling, change positions every 20-30 minutes to encourage progress.
Hands & Knees (Best for Back Labor & Baby’s Positioning)
During labor, I spent a significant amount of time on all fours because of intense back labor. Each contraction radiated through my spine, making movement necessary for relief. If your baby is positioned posterior (sunny-side up), this position is one of the best ways to ease discomfort and encourage rotation.
How to Do It:
- Get onto all fours on a bed, yoga mat, or birthing ball.
- Keep your hands under your shoulders and knees under your hips.
- Gently sway your hips or rock forward and back during contractions.
Why It Works:
✔ Takes pressure off the lower back
✔ Encourages baby to rotate into the optimal position
✔ Creates more space in the pelvis for baby to descend
📌 Pro Tip: If back labor is intense, try having your partner apply counterpressure to your lower back or use a warm compress for extra relief.
Side-Lying (Best for Resting & Reducing Tearing)
After hours of contractions, I was completely exhausted. My midwife suggested lying on my side with a pillow between my legs. This simple change allowed me to rest while still keeping labor moving.
How to Do It:
- Lie on your left or right side with a pillow or birthing ball between your knees.
- Relax and allow contractions to do the work.
- Have your partner or doula hold up your top leg during pushing.
Why It Works:
✔ Allows for rest while keeping the pelvis open
✔ Can slow down labor if it’s progressing too fast
✔ Reduces perineal tearing by encouraging controlled pushing
📌 Pro Tip: If using an epidural, ask your nurse to help you switch sides every 30-60 minutes to keep labor progressing.
Squatting (Best for Opening the Pelvis & Helping Baby Descend)
Squatting completely changed my labor experience when my baby wasn’t descending correctly. While I had been stuck in back labor on all fours, it felt like she was coming out the wrong way, a sensation I’ll never forget. At my midwife’s suggestion, I shifted into a deep yogi squat, and within moments, I could feel my baby rotate and move downward. Within a few contractions, my labor became far more effective and less painful.
How to Do It:
- Hold onto a bed, squat bar, or birth partner for support.
- Let your heels stay grounded as you lower into a deep squat.
- Breathe deeply and sway your hips if comfortable.
Why It Works:
✔ Opens the pelvis, giving baby more room to move down
✔ Uses gravity to encourage baby’s descent
✔ Can relieve pressure on the perineum during pushing
✅ Recommendation: If you’re preparing for labor, practicing squats using the BABYGO® Birthing Ball can help strengthen your legs & open the pelvis before birth!
Standing & Swaying (Best for Early & Active Labor)
During early labor, one of the most effective ways I found to cope was standing and swaying through contractions. In addition, I leaned onto my partner for support while gently rocking my hips side to side.
How to Do It:
- Stand upright and sway your hips side to side.
- Lean onto a partner, counter, or birthing ball for support.
- Breathe deeply and allow your body to move naturally.
Why It Works:
✔ Uses gravity to help baby move down
✔ Encourages rhythmic movement for pain relief
✔ Allows for partner support & counterpressure
📌 Pro Tip: Ask your partner to apply counterpressure to your lower back during contractions—this was a lifesaver for me during back labor!
Forward Leaning (Best for Comfort & Resting Between Contractions)
As labor intensified, I found relief by leaning forward onto my birthing ball while rocking my hips. This position relieved lower back pressure and gave me a chance to rest between contractions.
How to Do It:
- Stand or kneel and lean forward onto a sturdy surface.
- Let your arms and head relax between contractions.
- Gently rock or sway your hips to ease discomfort.
Why It Works:
✔ Relieves pressure from the back & pelvis
✔ Encourages baby into an optimal birth position
✔ Allows rest while keeping labor moving
📌 Pro Tip: Leaning forward over a birthing ball is a great way to labor at home before heading to the hospital! BABYGO® Birthing Ball is my favorite for this!
The Best Labor Positions for a Smoother Birth
Every labor is unique, and the best thing you can do is listen to your body and move in ways that feel good. Whether it’s hands & knees for back labor, a deep squat to help baby descend, or side-lying to rest, movement is your best tool for a more comfortable, effective birth.
The Ultimate Pregnancy & Postpartum Checklist
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Want to make sure you have everything for labor & postpartum? Download my Free Pregnancy & Postpartum Checklist to make sure you’re fully prepared!
And if you want more pregnancy & birth prep tips, make sure to follow me on @motherofajourney on Instagram and TikTok!
