40 Natural Ways to Help with Labor Pains
Here are some of the best natural ways to help with labor pains. Each of these has been studied and used to help moms manage their pain while giving birth.
As a certified doula, I’m here to remind you that your body is beautifully designed for the incredible journey of childbirth.
If you’re planning an all-natural birth, there are so many wonderful techniques to help you manage labor pain in a way that aligns with your goals.
While the world often emphasizes medical interventions like epidurals, it’s truly empowering to lean into the natural resources your body and mind provide.
With the right tools and support, a natural childbirth is absolutely possible—and the benefits are amazing for both you and your baby!
To make this process feel less overwhelming, I’ve compiled a list of 50 of the most effective natural pain management techniques for labor.
These are tried-and-true methods that have helped countless birthing parents achieve the natural birth experience they’ve envisioned.
I’ve used a good chunk of these while I gave birth for each of my 3 children too!
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50 Natural Ways to Help with Labor Pains
Here are some natural ways to manage labor pain. I hope these tips help you give birth without an epidural, provide you with relief, and help you feel empowered throughout your labor and delivery:
1. Birth ball
A birth ball can be used to rest and support you in so many ways! Sitting, leaning, or bouncing are just a few of the options.
Using a birthing ball also helps align your hips and baby correctly so you can have a faster birth.
2. Get a Doula
Throughout history, women have often relied on the support of female birth assistants, partners, and trusted helpers to guide them and advocate for their needs during childbirth.
The word doula itself originates from a Greek term meaning “female helper,” reflecting the deep, nurturing connection women share during this transformative time.
I wholeheartedly recommend having a doula or a knowledgeable friend by your side during your first birth.
Research consistently shows that continuous support during childbirth offers numerous benefits for both mothers and babies.
For example, studies have found that women with continuous support during labor are:
- More likely to have a natural, un-induced birth
- Less likely to report negative feelings about their birth experience
- Less likely to use pain relief, such as epidurals
- More likely to have shorter labors
- Less likely to have cesarean births or require instruments like forceps or vacuum
- Less likely to have a baby with a low Apgar score at 5 minutes
- Possibly less likely to develop postpartum depression
3. TENS Machine
TENS machines (Transcutaneous Electrical Nerve Stimulation) deliver gentle electrical pulses, creating a pleasant tingling sensation often used to relieve back pain.
The electrical pulses provide a soothing sensation that can override pain signals in the nervous system, offering natural relief.
I personally use my TENS unit regularly and can’t imagine being without it. I’ve even found it incredibly helpful for pregnancy-related back pain, especially after reading studies that confirmed its safety and effectiveness during pregnancy.
I used it during my last birth experience and it helped me the absolute most! I always recommend TENS unit to my clients.
4. Encouragement From Partner
Have an open conversation with your husband beforehand to help him understand how he can best support you during labor.
Consider writing down specific things he can do or say to comfort and encourage you—better yet, have him read your birth affirmations so he can use them when you need a boost.
5. Acupuncture
In Traditional Chinese Medicine, acupuncture and acupressure are believed to work by stimulating specific points on the body to restore the flow of vital energy, or “qi,” through pathways in the body. These techniques are thought to promote balance and overall well-being.
Reflexology, another complementary practice involving pressure points on the feet, has also shown promise. Research indicates that reflexology may help reduce labor duration and pain intensity, decrease postpartum hemorrhage, and improve Apgar scores for newborns.
6. Natural Remedies
Some have found success with natural remedies, while others think it is simply a placebo effect.
It’s important to approach all remedies, even natural ones, with care. Just because something is natural doesn’t mean it’s automatically safe for every situation. Always consult with your midwife or healthcare provider before using any remedies during labor.
I personally used natural remedies during my second labor and found them incredibly helpful for both labor and postpartum pain. They provided the support I needed in a way that felt aligned with my body’s natural processes.
7. Aromatherapy
Aromatherapy uses essential oils, diluted with a carrier oil or diffused, to provide therapeutic benefits.
I’ve personally had great success using essential oils during labor and postpartum to promote relaxation and ease discomfort.
During my training as a certified aromatherapist, I learned how powerful essential oils are during giving birth.
Compared to traditional pain medications, essential oils are an affordable, generally safe, and simple option. However, it’s important to use them responsibly.
Consulting a certified aromatherapist can help ensure safe and effective use, and always choose high-quality oils from a reputable source for the best results.
I like Plant Therapy or Mountain Rose Herbs.
8. Sitting On the Toilet
Laboring on the toilet is actually comforting and very effective during labor. We sometimes call it the dilation station.
This position naturally helps open the pelvis, making it an excellent alternative to prolonged squatting. Additionally, sitting on the toilet encourages relaxation of the pelvic floor muscles, similar to the way your body instinctively relaxes during regular bathroom use.
For many birthing mothers, this position provides both physical relief and a sense of ease, helping the labor process progress more smoothly.
9. Rebozo Sifting
Rebozo is a traditional Mexican technique often used during pregnancy and labor to help the baby get into an optimal position while providing relaxation for the mother.
A Rebozo is a long woven fabric that is wrapped around the mother’s belly and hips. With gentle tugs on the ends, a partner or doula can create vibrations, sways, or shakes that help ease tension and encourage alignment.
If you don’t have a Rebozo, you can try using a woven wrap or a long sheet, though the results may vary depending on the material and technique used. This practice is a beautiful way to incorporate movement and comfort into the labor process.
10. Water Birth
Using a birth tub during labor, or even for the birth itself, can be a wonderful option depending on your provider’s recommendations.
Many people find a birthing tub incredible for its buoyancy, which relieves pressure and weight from the stomach, and the warm water, which promotes relaxation and helps you move with the rhythm of your contractions.
Studies have shown that laboring or birthing in water often results in less reported pain. Additionally, water immersion can have other significant benefits, including calming stressed nerves, lowering high blood pressure, reducing stress-related hormones, and supporting the perineum to stretch more easily around the baby’s head.
11. Tennis Ball Counter Pressure
Tennis balls can make an excellent DIY massage tool due to their soft yet slightly flexible texture. They’re perfect for a partner to use by rolling them over sore areas like your lower back or hips, providing gentle relief during labor or pregnancy.
During my own pregnancy, I found tremendous relief from severe pelvic and hip pain by using a lacrosse ball and a spiky ball. The targeted pressure these tools provided was incredibly effective and a true lifesaver for those aching spots.
12. Heating Pad
Gentle heat can be a comforting way to relieve backaches or abdominal discomfort during labor. It’s also a fantastic tool to have on hand for soothing postpartum aches and pains.
I personally love keeping a heating pad nearby for my back and stomach—it’s been a go-to for providing instant relief and relaxation during those challenging moments!
13. Hot Shower
Standing in a warm shower with the water cascading over your back or belly can be incredibly soothing during labor. If you have a removable showerhead, directing the water to your lower back can provide targeted relief for tension and discomfort.
This simple yet effective method is one of the best natural pain relief options to try at home, helping you stay relaxed and comfortable as you progress through labor.
14. Massage
Massage is one of the most effective and soothing ways to achieve natural pain relief during labor.
It helps relax tense muscles, reduce stress, and promote a sense of calm, making it an invaluable tool for comfort and support during the birthing process.
I used a massage gun on my lower back while in labor and it made all the difference.
15. Hip Squeeze
We learned the hip squeeze during our birthing course, and it was a game-changer when things got more intense.
Keep in mind, though, that the hip squeeze can be physically demanding for the person applying it.
If you anticipate needing it for a longer period, consider having someone switch off with your partner to ensure continuous support.
16. Perineal Massage
The counter pressure that came from gently massaging and supporting the perineum is one way to help with the perineal pain.
As apposed to stretching the perineum during pregnancy also called perineal massage, simply using one finger to press or rub the perineum during birth can help ease pain.
17. Warm Compress
In addition to massage, using a warm compress—such as a cloth soaked in warm water can provide soothing relief during labor.
Applying it to the perineal area helps ease pain and encourages the tissues to relax and stretch more comfortably.
18. Sleep
Getting enough sleep during early labor is essential. If you notice contractions starting at night, do your best to rest.
For first-time moms, labor often lasts longer, making rest even more important. Sleep helps you maintain physical stamina and stay mentally and emotionally grounded during labor and delivery.
If possible, try to nap between contractions. Labor can be exhausting, and even small pockets of rest can make a big difference in your energy levels.
In the weeks leading up to birth, prioritize going to bed early. You never know when labor will start, and you’ll want to be well-rested.
Trust me, you don’t want to go into labor after staying up late the night before! Preparing with good sleep habits now can make all the difference when the big day arrives.
19. Kissing
Kissing and physical contact can play an unexpectedly helpful role during labor by triggering the release of oxytocin, a hormone vital for progressing labor and managing pain.
While birth isn’t inherently sensual, it is a physiological process deeply tied to hormones like oxytocin, which are also central to intimacy. Physical contact, especially kissing, can help you stay calm, find peace, and reduce discomfort as your labor progresses.
Of course, labor is a unique experience for every woman. Some may not want close physical contact during labor, whether it’s kissing, a foot rub, or holding hands.
But for others, these gestures of connection and support can be a powerful tool for coping. It’s all about finding what feels right for you in the moment.
20. Breathing Techniques
Patterned breathing is a calming and effective way to manage labor. It helps you focus, respond positively to pain, and ensures a steady oxygen supply for both you and your baby.
There are several popular breathing techniques to choose from, including Lamaze Breathing, Hypnobirthing Breathing, The Bradley Method, amongst others.
The key is finding a method that feels natural and comfortable for you. No matter which you choose, the goal is to maintain an even and rhythmic breathing pattern that supports relaxation and focus throughout labor.
21. Hands and Knees
The hands-and-knees position is one of my favorites, both during pregnancy and labor—especially for managing back labor.
This position can help relieve pressure on your lower back and promote optimal baby positioning, making it a great option for comfort and progress.
You can try it on a bed for extra support or on a soft blanket on the floor to protect your knees. It’s a simple yet effective way to find relief and stay comfortable during labor.
22. Dancing/Swaying
Moving to the rhythm not only helps to keep your body relaxed and your mind focused, but it also encourages baby to find the optimal position for birth.
Plus, it’s a fun and empowering way to stay active during labor!
23. Affirmations
If you do nothing else to prepare for labor, make sure you have some birth affirmations ready.
These affirmations can be displayed on the wall, read aloud by your partner or doula, or—best of all—spoken by you.
Affirmations, combined with positive thinking, help you focus on the positive purpose of your pain and reframe your experience.
By challenging and overcoming fear, affirmations create a powerful mental shift. You can’t hold two opposing thoughts at the same time—so focusing on positive thoughts, words, and expectations can help reduce the pain you feel.
In fact, one study found that positive expectations had a significant impact on pain perception, leading to an approximate 28% decrease in pain ratings.
24. Moaning
Of all the natural ways to help with labor pain, moaning is one of the most instinctual and effective ways to ease pain during labor.
Using low, deep, and slow tones can help you stay relaxed and encourage your perineum to loosen, aiding the progress of labor.
Try to avoid high-pitched squeaks or moans, as these can create tension in your jaw and body, which may increase discomfort. Embracing those deep, resonant sounds allows your body to open and flow with the natural rhythm of labor.
25. Electrolytes
Labor and birth can be incredibly exhausting, and just like with intense exercise, your body uses up important electrolytes and loses some through sweat during the process.
Many women opt to prepare a DIY “Labor Aid” electrolyte drink, to stay hydrated and replenish essential nutrients. Coconut water is another excellent option—it’s naturally hydrating, tastes great, and doesn’t contain added sugars or salts.
Keeping your energy levels up with electrolyte-rich beverages can make a big difference during labor!
26. Squatting
Although it might seem like squatting would be painful during labor, it can actually help your pelvic floor muscles and encourage progress.
Having your doula or support person by your side to assist you with squats can make this technique more comfortable and effective, providing both physical and emotional support as you move through labor.
I loved how it felt to do deep squats throughout my pregnancy. I wish I would have done them during labor too.
27. Get Some Protein
Protein is essential during labor to help prevent sugar crashes, keep you feeling satiated, and sustain your energy levels.
Plan ahead by packing easy-to-eat protein snacks like cheese sticks, protein bars, or nuts.
If you’re laboring or birthing away from home without access to a refrigerator, consider bringing a small cooler to keep your snacks fresh and accessible. Staying nourished during labor is key to maintaining your strength and endurance.
28. Carbs
Carbohydrates are a crucial energy source, and birthing a child requires an incredible amount of energy.
Consider incorporating carbs into an early labor meal or even your first postpartum meal to give your body the fuel it needs for recovery and strength.
29. Snacks
Other great snack options to boost energy and support endurance during labor include honey sticks, frozen blueberries, wheat crackers, bone broth, dried apricots, and jerky.
Having a variety of these snacks on hand can make a big difference in maintaining your strength and stamina during labor.
30. Hang From Rope
In many cultures, it’s common practice to tie a rope or strap to a high place for a laboring woman to hang onto. A makeshift solution, such as a knotted sheet over a closed door, can also work in a pinch.
The counter-tension created in your hands while hanging or holding onto a support helps relieve tension in the pelvic muscles, promoting relaxation and progress.
Additionally, the pulling motion provides leverage during pushing, offering both physical support and a sense of control during labor. This simple yet effective technique can be a helpful tool for many birthing mothers.
31. Avoiding Screaming
Screaming can disrupt the relaxation and peace you’ve worked to build, while also causing tension in your mouth, throat, and pelvic muscles. Try to scream while staying loose and relaxed—it’s nearly impossible!
If you feel overwhelmed by fear, tension, or pressure to the point of wanting to scream, consider it a signal to pause and refocus.
This might be the perfect time to read affirmations, squeeze something with your hands, or use another natural pain tip.
While it’s undoubtedly challenging, keeping your mind as calm and collected as possible can be a powerful tool to support you through labor.
32. Cat-Cow Pose
Gently practicing cat-cow stretches on your hands and knees can be incredibly beneficial during labor. This movement helps open up the pelvis, encouraging the baby to move lower and get into an optimal position.
It’s also a great exercise to incorporate during pregnancy to prepare your body for labor, promoting flexibility and alignment while relieving tension in your back and hips. Simple and effective, this position is a fantastic tool for both preparation and progress!
33. Take a Walk
Walking can be a wonderful way to encourage labor progression while giving your mind and body a refreshing break.
If possible, step into nature to enjoy the added mental benefits of fresh air and the calming effects of being outdoors. Go at your own pace, listen to your body, and avoid overexerting yourself. Even a short stroll can help you feel grounded, relaxed, and energized during labor.
34. Hypnobirthing
A key principle of HypnoBirthing is addressing the fear and tension many women feel about childbirth.
Birth is often portrayed as a frightening and painful experience, with “horror” stories shared all too often. This fear can create tension, which then interferes with the normal physiological process of childbirth.
Hypnosis, and HypnoBirthing specifically, helps replace fear with peace and confidence, allowing women to approach labor with a calm and empowered mindset.
Studies have shown that women who use hypnosis techniques during labor tend to use fewer pain relief drugs, demonstrating its effectiveness as a natural tool for managing discomfort and fear.
35. Chant
Repetitive or trance-like actions can be surprisingly effective during labor, offering both focus and comfort. Chanting or using a mantra serves a similar purpose to affirmations by helping to shift attention away from pain and reframe fear into positive energy.
For example, repeating phrases like “Yes I can. Yes I can. Yes I can.” or “We can do this. We can do this.” can bring focus, strength, and motivation. These simple yet powerful words act as an anchor during the intensity of labor.
Some women choose a mantra in advance, while others naturally find one in the moment that resonates with their experience.
36. Prayer
Communicating with the divine can be a profound source of strength during the challenging moments of labor and birth.
While pain is a part of life, it can also be transformed into joy through faith and perspective. Prayer offers a way to step outside the physical experience, reminding you that your soul is your true essence, and your body is simply its vessel.
During childbirth, prayer can bring focus, calm, and a renewed sense of control, grounding you in something greater than the momentary discomfort. It’s a powerful tool to help you navigate the journey of bringing new life into the world.
One of my doula trainings is based on God’s perfect design for women to give birth. It is incredible how amazing God is and how He guides us through our births, if we let Him.
37. Positive Word Choices
The words we choose have incredible power, shaping our thoughts, feelings, and actions.
During labor, using positive and empowering language can make a significant difference in how you experience the process.
Here are some examples of reframing language during labor:
- Pressure, not Pain
- Surges or Waves, not Contractions
- Unfamiliar, not Scary
- Already 5 cm dilated, not Only 5 cm dilated
- Meet your pain, not Manage your pain
By choosing words that evoke calm and confidence, you can shift your mindset and embrace birth with a sense of empowerment and trust in your body.
38. Red Raspberry Leaf
Red raspberry leaf has long been celebrated for its benefits during pregnancy and labor. Some of the commonly attributed benefits include:
- Strengthening and toning the uterus
- Helping contractions become more effective
- Easing menstrual discomfort
- Lowering blood pressure and blood sugar levels
- Potentially shortening the duration of labor
- Reducing labor pains
I personally prefer taking red raspberry leaf as an herbal extract—it’s so much easier for me! I’ve loved how it helped with my period pains, and it really made a difference with my 3rd birth!
39. Eating Dates
One study found that eating dates late in pregnancy was associated with shorter labors and a reduced need for oxytocin to accelerate labor.
Dates are packed with healthy vitamins, minerals, and fiber, and they also influence key hormones like estrogen and progesterone, which help prepare the uterus for birth and aid in cervical ripening.
However, since dates are typically sold dehydrated, they are naturally high in sugar. While it’s a natural source, it’s something to keep in mind if you’re monitoring your sugar intake during pregnancy.
40. Staying Active While Pregnant
We all know that exercise during pregnancy is important, but did you know it can also lead to a shorter labor, reduce the risk of birth complications, and even help prevent postpartum depression?
Studies have shown that women who exercise regularly during pregnancy are less likely to use an epidural during childbirth, highlighting its role in building strength, endurance, and confidence for labor.
Personally, I enjoy staying active during pregnancy through yoga and walking workouts. I even discovered a prenatal Tabata HIIT workout that I absolutely love and do daily—it’s been a game-changer for keeping me energized and prepared for the big day!
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Final Thoughts
No matter where or how you plan to give birth, you can achieve a natural birth if that’s your goal.
For thousands of years, women have been bringing life into the world, and that same strength and ability lies within you.
There are countless natural ways to help with labor pains. If one doesn’t resonate with you, simply try another. The key is to stay open and trust your body’s incredible design.
Challenges will arise during labor, but instead of being overwhelmed, meet them with strength and determination. You have everything you need within you to navigate this experience.
You can do this!
If you ever find yourself wanting extra support during your pregnancy, birth, or postpartum journey, I’m here to walk alongside you through my virtual doula services — offering encouragement, guidance, and a listening ear whenever you need it.
