10 Comfort Measures That Can Help During Labor

Whether you're hoping to labor without medication, planning to get an epidural, or genuinely not sure yet, it helps to have a toolbox of comfort measures you can draw from. These are natural pain relief options you can lean on at home and at the hospital. None of them guarantee a pain-free birth, nothing does, but they can make labor feel more manageable and help you stay grounded as things intensify.

Here are ten that are worth knowing about, all of which you can practice or plan for ahead of time.

1. Movement and position changes

Staying upright and mobile is one of the simplest, most effective things you can do in labor. Walking, swaying, rocking on a birth ball, or shifting between positions can help ease pain, encourage your baby to move down, and keep labor progressing. There's no single "right" position. The best one is often whatever feels least awful in the moment, and that changes as labor goes on.

2. Counterpressure

For a lot of people, labor shows up strongly in the lower back. Firm, steady counterpressure, usually applied to the lower back or hips during a contraction, can take the edge off that pressure considerably. This is something your partner can learn to do, and something I can guide them through so they feel confident helping.

3. The double hip squeeze

A close cousin of counterpressure, the double hip squeeze involves pressing inward on both hips during a contraction. It can relieve pressure in the pelvis and lower back and tends to feel especially good during back labor. It's simple enough for a partner to learn quickly and genuinely helpful in the moment.

4. Warm water

Never underestimate a shower or tub. Warm water can be deeply soothing during labor, easing muscle tension and offering a sense of relief that's hard to describe until you feel it. Many hospital rooms have showers, and some have tubs. A warm shower directed at your lower back during contractions can be a game changer.

5. Heat and cold

Small and simple, but effective. A warm compress on the lower back or lower belly can ease aching, while a cool cloth on your forehead or the back of your neck can help when you're feeling hot, sweaty, or overwhelmed. Having both available means you can respond to whatever your body wants in the moment.

6. Breathing techniques

Slow, intentional breathing does more than distract you. It helps regulate your nervous system, keeps oxygen flowing to you and your baby, and gives you something steady to anchor to when a contraction peaks. It doesn't have to be complicated. Often, slow breaths in through the nose and long breaths out through the mouth are enough. I can help you practice a few approaches ahead of time.

7. Massage and touch

Gentle massage, whether on your shoulders, lower back, or feet, can help release tension and remind your body to relax between contractions. That said, touch preferences vary a lot in labor. Some people crave it, others suddenly want no one touching them at all. Both are completely normal, and part of good support is paying attention to which one you are in the moment.

8. A calm environment

The space around you affects how you feel more than people expect. Dimming the lights, lowering your voices, playing music you find soothing, and reducing unnecessary interruptions can all help your body feel safe enough to keep laboring. Creating and protecting that calm environment is a big part of what I do in the room.

9. A TENS unit

A TENS unit is a small device that delivers gentle electrical pulses through pads placed on your back, which can help interrupt pain signals and give you something to focus on. It's especially popular in early and active labor, and it's a nice option for people who want a drug-free tool they control themselves. It's worth learning about before labor so you know whether you'd like to use one!

10. Vocalization

This one surprises people, but making low, deep sounds during contractions can genuinely help. Low moaning or humming tends to release tension in the jaw and, in turn, the pelvic floor, and it gives the intensity somewhere to go. High, tight, held-in sounds tend to do the opposite. There's no need to stay quiet and composed in labor. Letting sound out can be a real tool.

Building your toolbox ahead of time

You won't know which of these will help most until you're in it, and that's exactly why it's worth going in with several options rather than pinning your hopes on just one. What feels amazing in early labor might not touch active labor, and something you thought you'd hate might turn out to be exactly what you need.

Part of my role is helping you learn these techniques before labor starts and then helping you actually use them, moment to moment, when the day comes. You don't have to memorize all ten or get them "right." You just have to know they exist and have someone in your corner who can help you reach for the right one at the right time.

If you're expecting in Grand Rapids or anywhere in West Michigan and want support building a comfort toolbox that fits you, I'd love to connect.