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Self-help for coping with Labour Pains
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.
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