(and Why Lying on Your Back Isn’t Your Only Option)
When we think about childbirth, many of us picture the classic scene from movies: someone lying on their back, legs in stirrups and a doctor calling for one big push. While this position is common, it’s not the only way or even the best way for many people to give birth.
Birthing positions can have a significant impact on comfort, progress, and the overall experience of labour. Different positions help you work with your body instead of against it, and exploring these options might just make labour a bit easier.
In this post, we’ll walk through some effective birthing positions beyond the traditional back-lying position, why they’re worth considering and how to find what works best for you.
Why Go Beyond Lying on Your Back?
The supine position (that's the common back-lying position), has become standard in many hospitals because it’s convenient for healthcare providers. It allows for easy monitoring and access to interventions if needed. However, what’s convenient for the medical team isn’t always the most comfortable or effective for the birthing woman.
Here are some challenges of lying on your back during labour:
It Works Against Gravity: In this position, you lose the natural advantage of gravity, making it harder for the baby to descend through the birth canal.
Pressure on Your Tailbone: Lying flat can compress the sacrum (tailbone), which needs to move freely to make room for the baby.
Reduced Blood Flow: This position can compress major blood vessels, potentially decreasing oxygen supply to you and your baby.
Fortunately, there are plenty of other positions that can help you feel more in control, reduce discomfort and even speed up labour. Let’s explore them!
1. Upright Positions: Let Gravity Be Your Ally
When you’re upright, gravity works with you, helping the baby move down the birthing cancal naturally. Upright positions include standing, walking or using a birthing stool.
Benefits:
Speeds up labour by helping the baby move into the pelvis.
Reduces back pain by shifting the baby’s position.
Gives you a sense of control and mobility.
Try This: Lean forward on a sturdy surface, like a bed, a countertop or even your partner, during contractions. You can also sway or rock your hips to stay relaxed.
2. Squatting: A Natural Way to Open the Pelvis
Squatting is a powerful position that opens the pelvis by up to 30%, giving your baby more room to descend. It’s particularly effective during the pushing stage of labour.
Benefits:
Widens the birth canal for easier delivery.
Utilises gravity to assist the baby’s movement.
Strengthens contractions, making them more effective.
Challenges:
It can be tiring if you’re labouring for long periods.
It requires balance and support from a partner, a squat bar, or a birthing stool.
Pro Tip: Use a partner or a sturdy surface for support, and don’t hesitate to rest between contractions.
3. Hands and Knees: Relieve Pressure and Back Pain
The hands-and-knees position (often called the “all-fours” position) is a lifesaver for people experiencing back labour caused by the baby’s position or contracting in the back.
Benefits:
Reduces pressure on the back and spine.
Encourages the baby to rotate into a better position for delivery.
Improves blood flow and reduces tearing risks.
How to Do It: Get on your hands and knees on a comfortable surface, like a padded mat or bed. You can rock your hips gently to ease discomfort and keep your body moving. your birthing partner can also apply pressure to your lower back or give you a massage.
4. Side-Lying: Restful and Effective
The side-lying position is an excellent alternative if you’re too tired to remain upright. This position works well for conserving energy while keeping your pelvis open.
Benefits:
Reduces strain on your back and legs.
Great for people with epidurals, as it doesn’t require standing or sitting.
Can help slow down a fast labour, giving your body time to adjust.
Pro Tip: Use pillows between your legs and behind your back for extra comfort and stability.
5. Kneeling or Lunging: Open the Pelvis and Encourage Rotation
Kneeling positions are versatile and allow you to shift your weight to find what feels most comfortable. Lunging, where one leg is bent forward while you lean, can help create more space in the pelvis and encourage the baby to rotate.
Benefits:
Helps the baby move into an optimal position.
Reduces pressure on the lower back.
Provides flexibility to adjust as needed.
6. Water Birth Positions: Buoyancy for Comfort
If you’re giving birth in a birthing pool, water provides buoyancy, making it easier to change positions and relieving pressure on your joints.
Common Water Birth Positions:
Floating on your back.
Kneeling or sitting in the pool.
Leaning forward on the pool’s edge.
Benefits:
Soothes pain and reduces pressure.
Promotes relaxation during contractions.
Allows for easy movement between positions.
How to Choose the Right Position
Every labour is unique and the best position for you will depend on your body, your baby’s position, and how you are feeling in the moment. Here are some tips to help you find what works:
Listen to Your Body: Your instincts often guide you to positions that feel natural and relieve pressure.
Stay Flexible: You might switch positions several times during labour—and that’s okay!
Use Support: Partners, doulas and medical staff can help you stay balanced and comfortable in different positions.
Ask for Tools: Birthing stools, squat bars, and exercise balls are great tools to support various positions.
Advocating for Your Position Preferences
If you want to explore alternative birthing positions, communicate your preferences to your healthcare team ahead of time. While most hospitals are becoming more open to non-traditional positions, it’s always helpful to discuss this in your birth preferences. Don’t be afraid to speak up during labour, either. If one position isn’t working, ask to try another. Your comfort and progress are the priority.
Remember, lying on your back is just one of many ways to give birth and it might not be the best option for you at different moments during labour. Exploring different birthing positions can help you feel more in control, work with your body and create a more positive labour experience.
On a final note, the best position is the one that feels right for you in the moment. So, stay flexible, trust your instincts and don’t be afraid to move! With the right support and an open mind, you’ll find the position that works best for you and your baby.
Here’s to birthing your way and a positive experience
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