The Truth About Labor Pain
The Truth About Labor Pain – What Helps, What Doesn’t, and What You Can Do Now
Labor pain is one of the most talked-about aspects of childbirth—yet it’s also one of the most misunderstood. Many expecting parents worry about how painful labor will be, what relief options they’ll have, and whether they’ll be able to handle it. The truth? Every labor experience is different, and so is every person’s tolerance to pain.
At Bellies-2-Babies, we know this: Fear makes pain worse. Knowledge and support make it better. Let’s dive into what really works, what doesn’t, and how you can prepare for a more manageable birth experience.
What Actually Helps with Labor Pain?
Mindset & Mental Preparation
Have you heard of the fear-tension-pain cycle: The more fear you feel, the more tension your body holds, thereby increasing the sensation of pain. Learning to trust your body and learning the skill of relaxation can break this cycle.
Affirmations and guided relaxation techniques can help shift your mindset and reduce stress during contractions. That's why we encourage you to "practice" relaxation techniques - it's not something we can necessarily do automatically.
Movement & Position Changes
Staying upright, using a birth ball or cub chair, squatting, or rocking can help labor progress and reduce discomfort. It's important to rotate your positions and also vary your energy expenditure.
Changing positions frequently helps baby move down optimally, which can lessen pain and shorten labor.
Breathing Techniques
Deep, rhythmic breathing (such as slow breathing or patterned breathing) reduces panic, keeps oxygen flowing, and helps you stay present.
Breathe in through your nose for four counts, then out through your mouth for six counts when trying to relax. Allow your breathing to evolve with the intensity of the contractions. Main thing - keep breathing! It's instinctual to hold our breath when uncomfortable but that's not good for your or the baby!
Hydrotherapy (Water for Pain Relief)
Warm showers or soaking in a birthing tub can relax muscles, ease tension, and provide significant pain relief. Ask your care provider for the optimal time to get into the water - and then just enjoy that aqua-dural! 😊 Water helps more than you can imagine!
Many hospitals and birth centers offer tubs or showers—ask about your options and add it to your birth plan!
Hands-On Support
Counterpressure: Pressing firmly on the lower back can relieve back labor discomfort.
Massage: Light touch or deeper massage can promote relaxation and reduce tension.
Acupressure: Certain points (like the webbing between your thumb and index finger) can help manage contraction intensity.
Doulas & Continuous Support
Studies show that having a Doula reduces the need for pain medication and leads to more positive birth experiences overall. It's staggering the difference a Doula makes - so yes, we believe every mom/family deserves a Doula!
A Doula provides emotional reassurance, physical comfort measures, and equips you with the knowledge and confidence to communicate your birth preferences clearly, ensuring you feel supported and heard throughout your journey.
Grab our FREE Resource: What is Birth Doula and What Does She Do?
What Doesn’t Work as Well as People Think?
❌ Holding Your Breath & Tensing Up
It’s a natural reaction to pain, but it actually makes contractions feel more intense and slows labor progress.
❌ Lying Flat on Your Back
This position can increase pelvic pressure and discomfort and make it harder for baby to descend.
Instead, try side-lying, squatting, or using hands-and-knees positions if you are restricted to the bed.
❌ Relying Solely on Medicated Pain Relief Without Preparation
Epidurals and pain medications can be effective, but they don’t eliminate all sensations and they don't always work.
Knowing comfort techniques beforehand makes a huge difference in feeling more in control, even if you choose an epidural.
What You Can Do Now to Prepare
✔ Take a Childbirth Class – Understanding how labor works makes it less intimidating and helps you and your partner feel more confident about pain management techniques.
✔ Practice Breathing & Relaxation Daily – Even just 5-10 minutes a day can help train your body to relax during contractions.
✔ Talk to Your Birth Team – Discuss pain management preferences with your Doula, provider, and partner.
✔ Create a Comfort Plan – Identify techniques that resonate with you (massage, movement, water, etc.) so you’re ready when labor starts. Our Doula team does this with each of our clients in addition to the birth preferences plan.
Final Thoughts: You Are Stronger Than You Think
Labor pain is real, but so is your ability to handle it—especially with the right support and tools. At Bellies-2-Babies, we’re here to help you navigate birth with confidence, whether that means hands-on comfort techniques, emotional encouragement, or education before the big day.
➡️ Want to learn more about how our Doulas can support your birth? Let’s chat! Request a FREE Discovery Call consultation today!
