Labor and delivery is different for every mom, but most agree that the more prepared you are with coping techniques, the more satisfying your experience will be when you can reduce pain in labor.
1) Breathing Techniques
Try to develop a regular rhythm of breathing that works for you during labor. Begin your contraction with a nice, deep cleansing belly breath and try to maintain your focus on your breath throughout the contraction. Try not to hold your breath (a natural response to pain). Keep your lips loose, as this will remind you to keep the muscles in your face relaxed, too.
2) Keep Moving
Changing positions frequently will reduce pain in labor. Walking allows the pelvis to open and the baby to descend. Getting your body on hands and knees or lying on your side also encourages the baby to find an optimal position. Being upright allows gravity to take its course, and can help when pushing. Leaning forward keeps baby’s head off of mom’s spine, which is proven to reduce pain.
3) Reassess How You View Pain
Pain in labor is pain with a purpose. It is different than a sore tooth or an injury. Pain is a good sign that your body is working hard. Our natural reaction to pain is that something is very wrong but in this case, reminding yourself that the sensations you’re feeling will bring your closer to meeting your baby may bring you great comfort.
4) Water is Your Friend
Taking a long bath or a shower may feel divine while experiencing contractions. The water gives soothing relief to the pain of contractions. Especially if your pain is increasing as you move through the process of birth, use hydrotherapy as a means of sensory change. Remember to keep the water warm and comfortable but not too hot, and keep drinking water with electrolytes to stay hydrated.
5) Massage
Massage is another form of pain relief that feels amazing for the laboring mom. Some moms experience back labor and firm counter-pressure on her sacrum may be just what she needs to stay focused on the task at hand. Mom’s shoulders may tend to tense up when she’s contracting so a gentle shoulder massage serves to remind mom to relax into her contractions and not fight them.
6) Hot & Cold
A laboring mother may think her internal thermometer is broken before she gives birth because she’ll go from freezing cold one minute to having a hot flash the next. Oh,the joy of hormones! A heating pad or warm rice pack at the ready may help mom warm up but make sure you have ice chips, and cold washcloths at the ready in case mom needs a form of cold relief to keep her comfortable and reduce pain in labor for her.
7) Music
Music is a proven way to change someone’s mood so why not bring it into play while giving birth? Have mom prepare a list of her favorite tunes to bring to the hospital and when moments of pain get intense, focus in on the lyrics and beat of your tunes. It’s a surefire way to calm both the mind and body.
8) Expressing Love
Not shocking but the same love that gets baby in gets baby out. Oxytocin, the love hormone released in our brains when we orgasm, is also present in birth and helps mothers bond with their babies. So kissing, nipple stimulation, and cuddling all release this amazing hormone that will bring you closer to meeting your baby!
9) Aromatherapy
The same way certain scents make you feel a certain emotion, like how the smell of chocolate chip cookies make a home sell quicker. Lavender and lemon grass can make a mom feel more relaxed and a peppermint or orange oil scents can help revive her if she’s feeling sleepy. Don’t be afraid to use some scented massage oil or lotion to help with pain management.
10) Guided Imagery
Sometimes taking a little vacation in our minds is the perfect distraction. This may also work during contractions. Have someone read a peaceful scenario to you in a soothing voice. That way, mom can imagine herself on a peaceful beach with waves lapping at her toes and the sun shining down upon her. Sounds pretty awesome? It is! This type of visualization relaxes the body and distracts the mind to reduce pain in labor and also promotes a positive birth experience.
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