Relief without drugs
Make sure you know as much as you can about your chosen pain-relief method, and you've shown your birth coach the technique, before you go into labour.
Positions
© Jupiter
Walking around, leaning against your partner or the wall, and rocking your pelvis will probably feel much more comfortable than lying on your back. There are some positions that may feel more comfortable than others, as these will relieve the pressure on your back.
Try massages for pain-relief
This is a wonderful way of relieving discomfort, whether you're lying, standing, or squatting, and greatly reassuring. It's particularly good if you have backache in labour, as about 90 per cent of women do, or if you suffer from a backache labour. Your partner will need to practise the technique beforehand.
Sounds
You may find it helps to diffuse the pain and anxiety of labour to make different sounds. Sighing, moaning, groaning, and grunting are all ways of releasing tension. Don't feel inhibited about the noise you make, or worry about disturbing others - just go ahead and make as much noise as you want. Many women find that listening to music is helpful. Light, uplifting music may help you rise above your contraction. When your contractions intensify, more dramatic music, building to a crescendo, may help you cope.
Water
Lying in warm water can be very relaxing and soothing. When in water you're virtually weightless and this brings relief between contractions. More and more mothers are using birthing pools under supervision and many hospitals have this facility. You can also hire a pool for use at home. If you want to use a birthing pool, check early in pregnancy so that you can be sure one will be available.
Try visualizing for pain-relief
Creating images in your mind can be a very effective way of calming fear and reducing pain. As your contraction begins, imagine something that you find particularly soothing, for example warm, bright sunshine. Contractions in the first stage are opening your cervix and you may find it helpful to imagine the bud of your favourite flower opening very slowly, petal by petal. Many women find thinking about ocean waves comforting, matching the flow of the waves with their own contractions.
Hypnobirthing
If you choose hypnosis for pain relief during labour you'll need to be prepared by a trained hypnotherapist during five or so 30-minute visits throughout pregnancy. Hypnosis is a natural and safe state of profound relaxation. You remain fully present and aware during the birth. Research shows that hypnosis can lessen the pain of labour, shorten its length, and reduce the incidence of postnatal depression.
Acupuncture
Only choose this method if you've already found that it can relieve pain in other situations. You'll also need an acupuncturist who's familiar with labour and delivery. Acupuncture may not completely relieve pain, but it will certainly reduce it, and it helps to stop nausea.
TENS (transcutaneous electrical nerve stimulation)
In this technique, pain impulses conducted by nerves are blocked by an electric current, which also stimulates the production of the body's endorphins. A battery-powered stimulator is connected by wires to electrodes placed on either side of your spine. You'll be given a handset that regulates the stimulation, allowing you to control the amount of pain relief that you receive. If you'd like to try out a TENS machine ask your midwife.
Ways you can breathe for pain-relief
Relaxing your body and focusing on your breathing will help to soothe your tension and anxiety and let you ride out your contractions. Practise breathing patterns beforehand with your partner or birth coach so they can help you during labour.
Slow breathing
In the early stages, calmly and deliberately breathe out through your mouth as the contraction begins. Then slowly breathe in through your nose. Keep up the same steady pattern throughout the contraction, which may last about 45-60 seconds.
Light breathing
As your contractions become more intense and frequent, you may find it easier to breathe above them. Take light, short breaths that seem to involve only the upper part of your body and not your abdomen where the contraction takes place.
You'll probably find that you'll use different breathing techniques at different stages of your labour.
Posted 16.11.2010
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