Self-help for coping with Labour Pains
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Meditation as a form of Total Relaxation |
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Gas and Oxygen |
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TENS |
Massage
Massage is a great way to encourage relaxation during labour as it encourages the body to release natural pain-killing substances known as endorphins. Many women find that having their lower backs massaged during a contraction helps them to relax thus aiding in an easier birth, and while many do opt for this additional method, there are those who, during labour prefer not to be touched at all, therefore personal preference does play a major role.Water
Water has many beneficial effects, so you may like to try wallowing in a warm bath during contractions, or, if you are not keen on immersing your whole body in water, a shower will work just as well, if not better, where you can adjust the temperature, pressure and position of the water.Breathing
Correct breathing is an essential part of labour, as you will be ensuring that you and your baby obtain sufficient oxygen and maintain good energy levels. Often a person's first reaction to pain is to hold the breath, but doing the total opposite of this during labour will spare you unnecessary discomfort and prevent your baby tiring due to lack of oxygen.- Try and relax completely, keeping your upper body relaxed and supple.
- At the onset of a contraction, breathe out slowly through your mouth, concentrating on keeping a relaxed posture.
- The 'out-breaths' in this case should be the main focal point, as after emptying your lungs they will automatically refill will little effort on your part. Deep inhaling will only cause your shoulders to tense and you may find that you have difficulty in relaxing them on releasing the air.
Lighting
The brightly lit labour ward, may at this point be too much for you to handle, and you may want to request to have the lights dimmed, switched off, or use candles for a more personal effect. Darkness in itself is a relaxant, and this may also offer you the chance to concentrate more effectively on your breathing techniques.Distraction
Many women find that using a form of distraction helps them to cope better with each contraction. This can be achieved by music, singing, counting or even helping your partner complete a crossword puzzle. Of course these are only suggestions and you may already have a self taught method of taking yourself off into a peaceful relaxed state of mind.Positions
Altering positions during your labour may go a long way in helping you find the most comfortable way of coping with each differing contraction. Being in an upright position enables the women's body to work at a maximum, using the force of gravity as an aid, and many women report that by making use of this technique they experienced a far easier, less painful birth than previous one's that were endured lying down. Frequent moving about will also ensure that the weight of the uterus does not compress any major blood vessels that may hamper the oxygen supply to the unborn baby.These are to name just a few:
- Standing with legs slightly apart and knees bent, leaning forward onto your partner or the wall for support.
- Semi-squat with your partner standing behind you, supporting you under your arms.
- Kneeling forward onto a stack of pillows.
- Sitting in a semi-squat position in your partners lap, using his raised knees as a support for your arms.
- Kneeling on all fours or leaning forward, knees apart onto the seat of a chair.
- Sitting the wrong way round on a chair, using the backrest as support for your upper body.
- Sitting on a bed or the floor, with knees apart and bent and leaning against a stack of pillows or large bean-bag.
