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Good positions to try during labour

There are lots of positions you can try. Do whatever feels right for you and remember that your midwife and birth partner are there to help and encourage you.

You could try:

  • sitting, leaning on a table
  • straddling a chair or toilet, facing backwards
  • standing, leaning on a bed, table or against your birth partner
  • standing, leaning on a birth ball that’s sitting on a bed
  • kneeling on the floor, cradling a birth ball
  • kneeling on all fours (this can help if you’ve had lots of backache)
  • kneeling over the back of the bed or against your birth partner
  • rocking back and forth on, sit, on gently bounce on a birth ball.

Try to walk around too, if you can. If you get tired or your contractions get stronger, you can try to keep moving by shifting your weight from one foot to the other, or by rocking your pelvis.

Some of these positions will make it easier for your birth partner to give you a massage or back rub. This will help release endorphins, the body’s feel-good hormones, which can help with the pain. There are lots of other options for pain relief during labour too.

Remember to rest when you need to and don't worry about what you look like. The midwives have seen it all before, so do what feels good for you.

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