One of the biggest decisions you’ll make about labor is how to manage pain. Some people plan for a natural birth, while others want an epidural or medical pain relief—and many remain open to deciding in the moment.
No matter your birth plan, understanding all pain management options helps you feel prepared and in control.
This guide will cover:
✔️ Natural pain relief techniques
✔️ Medical pain management options
✔️ How to decide what’s right for you
Understanding Pain in Labor
📌 Pain in labor is different from injury pain—it’s a sign of progress, not harm.
📌 Your body produces endorphins (natural painkillers) to help you cope.
📌 The right support and techniques can make a huge difference.
✔️ The goal isn’t to eliminate pain—it’s to make it manageable.
💡 Related Post: How to Advocate for Yourself in Pregnancy & Birth
Natural Pain Relief Methods
📌 Many people manage labor without medication using comfort techniques. These methods help reduce pain perception and make contractions feel less overwhelming.
🚼 1. Movement & Position Changes
✔️ Walking, swaying, lunging, and squatting help baby move down.
✔️ Upright positions reduce pain and shorten labor.
🚼 2. Water Therapy (Hydrotherapy)
✔️ Warm water reduces tension and boosts relaxation.
✔️ Some hospitals and birth centers allow laboring in a tub.
🚼 3. Counterpressure & Massage
✔️ Applying firm pressure to the lower back can ease contraction pain.
✔️ Massage helps release tension and increase relaxation hormones.
🚼 4. Breathing Techniques
✔️ Slow breathing reduces tension and helps you stay calm.
✔️ The “horse lips” technique (blowing out loose lips) can prevent pushing too early.
🚼 5. Hypnobabies & Hypnobirthing
✔️ Uses guided relaxation to train your brain to stay calm.
✔️ Helps reduce fear-tension-pain cycle.
📌 Pro Tip: Natural pain relief works best when combined—breathing + movement + water = a more comfortable labor.
💡 Related Post: Why Doulas Matter & How They Can Support You
Medical Pain Management Options
🚼 1. Epidural
✔️ Pros: Blocks pain from the waist down, can help you rest.
❌ Cons: Requires IV, continuous monitoring, and limits movement.
🚼 2. IV Pain Medications (Narcotics)
✔️ Pros: Can take the edge off pain without numbing.
❌ Cons: Crosses the placenta, may cause drowsiness in baby.
🚼 3. Nitrous Oxide (Laughing Gas)
✔️ Pros: Helps reduce anxiety, can be used at any time during labor.
❌ Cons: Doesn’t remove pain completely, not available at all hospitals.
🚼 4. Local Anesthetics for Birth
✔️ Pros: Used for numbing in case of tears or episiotomy.
❌ Cons: Doesn’t help with contractions, only used after delivery.
📌 Pro Tip: Some people get a walking epidural, which allows for some movement while reducing pain.
💡 Related Post: What You Need to Know About Inductions
How to Decide What’s Right for You
📌 1. Know Your Pain Tolerance & Preferences
✔️ If you prefer natural pain relief, prepare with movement, hydrotherapy, and a support team.
✔️ If you want medical pain relief, learn about the timing and effects of each option.
📌 2. Keep an Open Mind
✔️ Some people plan for an unmedicated birth but decide on pain relief during labor.
✔️ Others plan for an epidural but progress too quickly to get one.
📌 3. Have a Support Team
✔️ Your provider, doula, and partner can help you cope with pain.
✔️ A supportive environment makes labor easier to handle, no matter your plan.
💡 Related Post: The Emotional Side of Birth: Processing Unexpected Outcomes
Birthify’s Expert Support for Birth Preparation
💛 Want help preparing for labor? Need to learn pain management techniques? Birthify’s birth experts provide real-time coaching so you can approach birth with confidence.
👉 Join Birthify today and get expert-led birth support! Sign up here