You Have Options for Labor Positions!
Congratulations! You’re about to begin one of life’s most exciting and transformative journeys – becoming a mom! (It’s really pretty great!) Hopefully, your pregnancy has been smooth sailing so far! The cute baby clothes are ready, the nursery looks adorable, and you have a plan in place for the dog while you’re in the hospital. But have you thought much about what labor and delivery will actually look like?
Spoiler Alert: It might not be exactly like the movies! We see so many dramatic hospital scenes where women are lying on their backs, screaming, and pushing with all their might. But in reality, you have so many more options than you might think for both labor and delivery. And yes, even if you’re getting an epidural!
We treat pregnant women in Oconomowoc all the time. One of the most common questions we get is regarding labor positions and which position to push in. TV and movies just don’t give us the full picture (or an accurate one for that matter). So let’s dig into it and get you prepped for what’s to come!
Labor Positions: Find What Feels Right for You
One of the best things you can do during labor is to move your body. Yes, you’ll want some time to rest as well, but the biggest piece of advice I have for you is to change positions every 30 to 60 minutes. There is no one “perfect” position for everyone. Find ones that feel the most comfortable for you. While in these different labor positions, focus on deep breathing, perform pelvic tilts, and relax your pelvic floor muscles.
Here are some of my go-to labor position recommendations:
- Walk around
- Lean onto ball/partner/back of chair – standing or kneeling
- Stand with one foot up on chair
- Hands and knees
- Sit on exercise ball
- Squat – can sit on yoga block/stool or hang onto a counter/the bed
- Lunge – hold onto an exercise ball and rock back and forth
- Lie on your side with peanut ball between legs (great if you have an epidural)
- Beds can often conform to a chair position (great if you have an epidural)
- Lie on your back with the peanut ball under your legs (great if you have an epidural)
Labor Positions: Help Baby Move Down
When your provider checks you during labor, do you know what they’re assessing? Most of you have probably heard of dilation and effacement. But have you heard of stations of the pelvis? This is a measurement of where baby’s head is in relation to your pelvis. Why should we care? Because you can use different positions of your hips during labor to help baby progress down based on where they are in your pelvis!
Here’s the breakdown:
- Negative numbers: Baby’s head is higher up in the pelvis. To help baby move down, try positions where your hips are rotated externally (knees out, feet in).
- Near zero: Baby’s head is in the center of your pelvis. Use unilateral or uneven positions.
- Positive numbers: Baby’s head is low in the pelvis. Try rotating your hips internally (knees in, feet out). This hip position is also especially helpful during pushing!
Let’s Push That Baby Out!
Ok, here we are! You’re feeling the urge to push, and things are about to get real. But guess what? You still have options here, too! Whether you’ve opted for an epidural or not, there are several labor positions that can help you push more effectively. It might even be helpful to try out a few different ones to see which works best for your body!
Here are my go-to recommendations for labor positions during pushing:
- Squatting: Use a squat bar if one is available or hold onto a counter/table.
- Hands and knees: You can also do a modified hands and knees position while leaning onto an exercise ball or the head of the bed (with help you can sometimes get in this position with an epidural).
- Lying on your side: Hold your top leg near your shoulder (great if you have an epidural).
- Lying on your back: Place a towel roll underneath one side of your butt to give your tailbone and sacrum (the very end of the low back) some room to move (great if you have an epidural).
These positions help increase room for mobility of your pelvis and tailbone, making it easier for baby to exit the pelvis – something that may be limited if you’re lying flat on your back.
Advocate for Yourself: You’ve Got This!
One of the most empowering things you can do for your birth experience is to practice different positions during your third trimester. This helps you get a feel for what works for you, and it builds muscle memory for the big day. And, of course, have a conversation with your provider ahead of time about your preferences for labor, pain interventions, and delivery positions. At least in Oconomowoc, I know a lot of providers appreciate this conversation. Everyone can then be on the same page, and that makes the experience smoother for all involved.
At the end of the day, remember: this is your birth experience. You’re the one who gets to decide what feels best for you and your baby. So take a deep breath, trust your body, and know that you have choices!
You’ve got this! For more helpful tips and guidance, be sure to check out our blog post on effective pushing techniques. And if you’re in the Oconomowoc area, feel free to reach out – we’re here to support you!
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