Labor is one of the most intense experiences your body will go through, but it doesn’t have to be unbearable. Many women manage labor pain naturally using counterpressure, movement, breathing techniques, and relaxation methods. I personally relied on hip squeezes from my husband during back labor, and I can confidently say it was the only thing getting me through some of those contractions.
Whether you’re preparing for an unmedicated birth or simply want to delay an epidural, this guide will walk you through the best natural pain relief techniques for labor so you feel confident and prepared.
📌 Pro Tip: If you want a comprehensive birth preparation course that teaches natural pain management, check out my guide to The Best Online Birth Prep Classes to find the right one for you.
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This article is for informational purposes only and is based on research and personal experience. It is not a substitute for medical advice. Always consult your healthcare provider before starting any new supplement.
Why Natural Pain Relief for Labor Works
Your body was designed to give birth, and pain doesn’t necessarily mean something is wrong. In fact, labor pain is a functional pain, it serves a purpose by helping you move and adjust into positions that support baby’s descent.
Using natural pain relief techniques can help:
- Keep your body relaxed so contractions are more effective
- Reduce tension and fear, which can slow labor
- Encourage baby to move into the optimal position
- Minimize medical interventions, including epidurals and Pitocin
📌 Pro Tip: Even if you plan to get an epidural, knowing these techniques can help you manage early labor before you head to the hospital.
Counterpressure: A Game-Changer for Back Labor
If you’re dealing with back labor, counterpressure can be an absolute lifesaver. I had intense back labor with my baby, and the only thing that got me through contractions was my husband squeezing my hips as hard as he could.
How Counterpressure Works
- During a contraction, applying firm pressure to the lower back or hips can relieve pain by counteracting the pressure of baby’s head on your spine.
- This works especially well if baby is in a posterior position (sunny-side up).
Best Counterpressure Techniques
- Double Hip Squeeze – Your birth partner places their hands on both sides of your hips and squeezes inward during contractions.
- Lower Back Press – Firm pressure is applied to the sacrum (the base of your spine).
- Rebozo Belly Lift – Using a long piece of fabric (like a rebozo or woven wrap), lift your belly to reduce back pressure.
📌 If you’re planning on using counterpressure, a rebozo wrap is a great tool to have! I’m grabbing one to be prepared for my next labor and birth to hopefully help give my husband’s arms a break! I got this one!
Hypnobirthing: Train Your Mind to Handle Labor Pain
Hypnobirthing is a mind-body approach that teaches you how to use deep relaxation, breathing, and visualization to manage contractions. Many women swear by it, saying it helped them stay calm and reduce pain naturally.
How Hypnobirthing Helps with Pain Relief
- Encourages deep relaxation, which reduces the fight-or-flight response
- Helps you release fear and tension (which can make pain feel worse)
- Teaches breathing techniques that promote oxygen flow to your baby
- Can lead to shorter, calmer labors
📌 Many online birth courses offer hypnobirthing training. Check out my guide to the best online birth prep classes here!
The Comb Method: A Surprising Pain Distraction Tool
Yes, a simple comb can help you cope with contractions. This method works based on the gate control theory of pain—by holding a comb and pressing the teeth into your palm during contractions, your brain focuses on the different sensation instead of the contraction pain.
How to Use a Comb for Labor Pain
- Hold a small comb in your hand with the teeth pressing into your palm.
- Squeeze it during each contraction to create a competing sensory input.
- Focus on breathing deeply as you apply pressure.
📌 A sturdy wooden comb works best for this technique! Something like this!
Movement & Labor Positions to Reduce Pain
Movement is one of the most effective ways to relieve labor pain. Staying active helps baby move down and keeps contractions productive.
Best Labor Positions for Natural Pain Relief
- Hands & Knees – Takes pressure off the back and encourages baby into position.
- Squatting – Helps open the pelvis and reduce the feeling of pain.
- Leaning on a Birth Ball – Allows relaxation while keeping the pelvis open.
- Side-Lying – A great position for resting while labor progresses.
📌 A birth ball is a must-have for labor prep! This is the one I have and I love it!
Relaxation Techniques: Calming Your Nervous System
When you’re tense, pain feels worse. Learning relaxation techniques before labor can help you manage contractions more effectively.
Best Relaxation Techniques for Labor
- Progressive Relaxation – Focus on releasing tension in one body part at a time.
- Breathing Techniques – Use slow, controlled breathing to stay calm.
- Guided Meditation – Listening to birth affirmations or calming music can help.
- Aromatherapy – Essential oils like lavender and peppermint can promote relaxation.
Be Prepared for Natural Pain Relief in Labor
Natural pain relief techniques can make a huge difference in how you experience labor. Whether it’s counterpressure, hypnobirthing, using a comb, or movement, having multiple tools gives you more control and confidence.
The Ultimate Pregnancy & Postpartum Checklist
Pregnancy and postpartum can feel overwhelming, but you don’t have to figure it out alone! This easy-to-follow checklist walks you through every step, from preconception to postpartum recovery, so you can feel prepared, confident, and stress-free. Plus, it’s packed with tips, must-haves, and resources to make mom life easier.
Want a complete guide to preparing for pregnancy? 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!
