5 Natural Labour/Birth pain relief options your partner can help with
As you navigate the challenges of labour and birth, understanding the role of hormones and physiology is crucial in exploring natural pain relief options. Our bodies undergo intricate hormonal responses and physiological changes during this process, influencing the overall childbirth experience.
Partners also play a pivotal role in providing support, and recognising the body's innate capabilities can guide the search for effective pain relief strategies. This journey involves more than just finding comfort—it's about aligning with the body's natural mechanisms, and find relief through strategies that our partners can support, making your childbirth experience a holistic and empowered one.
Finding a strategy that works for you and your partner is a good place to start. Below I have listed five options that are able to provide natural pain relief through aligning with your body and its responses. Before you read them it is important to note a few things.
Learn the strategies before you go into labour!
Understanding these strategies enables both partners to actively participate in the birthing process, fostering a sense of teamwork and shared responsibility. It allows the you to communicate effectively about your preferences and expectations, ensuring that you are on the same page when it comes to managing pain. Becoming familiar with the methods that work best for you can contribute to a more relaxed and confident mindset during labour, as you both will already have a toolkit of strategies to draw upon.
2. Do your own research!
Knowledge is empowering. When you are well-informed about the physiological mechanisms behind each natural pain relief option, you can approach labor with confidence. Understanding how these techniques influence the body can enhance your sense of control over the birthing process. It also enables you to engage in informed discussions with your midwife, and any other potential healthcare providers. By having a baseline understanding, you can ask relevant questions, express your preferences, and collaborate effectively with your team to create a birth plan and adjustments that aligns with your choices.
3. Consider antenatal classes!
Understanding the stages of labor is crucial. Different pain relief options may be more effective at different points during labor, so having a basic understanding of the progression of childbirth can guide you in choosing the most appropriate techniques for each stage. There are many classes that are based around a physiological birth that is undisturbed and unmedicated. I have another blog post I wrote earlier in the year about antenatal education in Wellington. You can find that here.
TIP 1: Light touch
This is a wonderful technique that helps you relax during contractions, encouraging the release of endorphins, our body’s natural pain relievers. Endorphins play a crucial role during labour by reducing pain perception and promoting a sense of well-being. Here are some top tips when executing light touch.
In a general starting point - stroke the fingers upwards, either side of the spine, across the shoulders and down the outer edge of the back. Before labour begins, identify your partner's comfort zones. Determine specific areas on the body where gentle touch or massage is most welcomed. Common areas include the back, shoulders, neck, or hands.
Always use gentle fingers. During contractions, employ soft and gentle movements. Avoid applying excessive pressure, and opt for light strokes or circular motions with your fingertips. The goal is to provide comfort without causing any discomfort.
Encourage your partner to synchronise their breathing with the light touch. Deep, rhythmic breathing can complement the relaxation induced by the tactile techniques, creating a more calming effect.
Create a rhythmic pattern with your touch to help your partner establish a sense of predictability and comfort. Consistent and soothing movements contribute to a calming environment.
Light touch during birth
TIP 2: Counter pressure
This is a wonderful technique that helps you relax during contractions, encouraging the release of endorphins, our body’s natural pain relievers. Endorphins play a crucial role during labour by reducing pain perception and promoting a sense of well-being. Here are some top tips when executing light touch. This method involves the strategic use of pressure on the sacrum, easing the discomfort and tension that often accompany labour.
The lower back, a focal point of tension during childbirth, welcomes the supportive touch of counter pressure. Partners, doulas, or midwives can apply firm, steady pressure on the sacral area, offering relief and promoting relaxation. This technique works wonders by releasing muscular tension, enhancing blood flow, and providing a comforting counterbalance to the surges of pain.
Understand the Sacral Area: Familiarize yourself with the sacral area, located at the base of the spine, just above the tailbone. This region tends to experience heightened discomfort during labor.
Communication is Key. Before applying counter pressure, communicate with the birthing person. Open and clear communication ensures the birthing individual feels supported and in control.
Find the Right Position. Position the birthing person in a way that is comfortable for them. This may include standing, kneeling, or using supportive furniture like a birthing ball or bed.
Use the Heels of Your Hands. Place the heels of your hands on the sacrum, applying firm and steady pressure. Use your body weight to maintain consistency in pressure.
While maintaining pressure, experiment with gentle circular motions to add a massaging element. Some birthing individuals may find this rhythmic movement soothing during contractions.
Pay attention to the birthing person's cues. Counter pressure is a dynamic process, and adjustments may be necessary to meet the changing needs of the labouring individual.
Performing counterpressure can be physically demanding. Take breaks as needed to avoid fatigue. If you're working with a partner, consider alternating with other supportive measures or another support person.
TIP 3: Kissing 😘
Kissing? Seems crazy that kissing could be a pain relief right? No word of a lie, there is research to support it! Kissing not only fosters emotional connection but also releases a cascade of ‘happy hormones,’ including oxytocin, dopamine, and serotonin, which help in pain management and emotional comfort.
This is fairly straight forward and you will know what you both like. Following the lead of the birthing mama, as when she is in labour she may not feel like being kissed.
TIP 4: Pressure points
This was a firm favourite of mine, and if you ask my partner Jono our birth story for Esme he’ll tell you it starts with him unintentionally breaking my waters while practicing pressure points on my feet. Applying gentle pressure to specific pressure points can ease pain and tension providing relief and promoting relaxation during labour and birth. Here's a guide on how to perform pressure points for labor pain management:
Hoku Point (LI4): Hand Webbing:
Locate the webbing between the thumb and index finger. Apply firm pressure using your thumb and index finger on both hands. This point is believed to relieve pain and induce relaxation.
Spleen 6 (SP6): Inside Ankle:
Find the inner ankle, about four fingers' width above the ankle bone. Apply gentle but firm pressure using your thumb. This point is associated with relieving pain and promoting overall well-being.
Bladder 32 (BL32): Lower Back:
Identify the dimples just above the buttocks. Apply pressure with your thumbs on these points to alleviate lower back pain, a common discomfort during labor.
Sacroiliac Joint (SI Joint):
Locate the bony points on either side of the lower back, just above the buttocks. Use your fingers to apply gentle circular pressure to these points, providing relief to the sacroiliac joint.
Pericardium 8 (PC8): Palm Center:
Locate the center of the palm on the inner side. Apply firm pressure with your thumb to the PC8 point, believed to help ease pain and induce a sense of calm.
Third Eye Point (GV24.5): Forehead:
Find the point between the eyebrows, slightly above the bridge of the nose. Apply gentle pressure with your fingertip to the Third Eye Point for relaxation and mental clarity.
Conception Vessel 3 (CV3): Pelvic Area:
Identify the point about three finger-widths below the navel. Apply gentle pressure with your fingertips, offering relief in the pelvic region.
Urinary Bladder 60 (UB60): Ankle:
Locate the depression between the Achilles tendon and the ankle bone. Apply firm pressure with your thumb to the UB60 point, which is associated with alleviating lower back pain.
Liver 3 (LV3): Top of Foot:
Find the point between the big toe and the second toe on the top of the foot. Apply firm pressure with your thumb to LV3 for overall relaxation and pain relief.
Kidney 1 (KD1): Ball of Foot:
Locate the point at the center of the ball of the foot. Apply gentle pressure with your thumb to KD1 for grounding and stability.
TIP 5: Guiding breathing
Guided breathing techniques serve as a rhythmic anchor, offering unwavering support and cultivating a serene atmosphere during labor. As the birthing mother navigates the ebb and flow of contractions, these intentional breath patterns become a comforting and grounding presence. Guided breathing not only synchronises with the body's natural rhythms but also fosters a deep sense of relaxation, allowing the birthing mother to remain connected to her inner strength.
Here's a guide to breathing techniques that can provide support:
Deep Belly Breathing: Inhale deeply through your nose, allowing your belly to expand fully. Feel the breath move down into your diaphragm. Exhale slowly through your mouth, allowing your belly to gently contract. This technique promotes relaxation and oxygenates the body.
Slow-paced Breathing: Inhale slowly for a count of four, then exhale for a count of six or eight. Slowing down the breath helps calm the nervous system and reduces tension. Focus on making the exhale longer than the inhale.
Cleansing Breath: Take a deep inhalation through your nose, filling your lungs completely. Exhale forcefully through pursed lips, as if blowing out a candle. This technique helps release tension and provides a sense of control.
Rhythmic Breathing: Establish a steady rhythm by inhaling for a specific count and exhaling for the same count. This rhythmic breathing helps create a sense of predictability, aiding in relaxation.
Visualization Breathing: Combine your breath with positive visualizations. Inhale calmness and serenity, and exhale any tension or discomfort. Picture your breath as a soothing wave, washing away any pain.
Patterned Breathing: Create a breathing pattern that suits you. For example, inhale for two counts, hold for one count, and exhale for four counts. Experiment with different patterns to find what brings you comfort.
Haa Breathing (Loose Lips): Inhale gently through your nose, and exhale with a "haa" sound, allowing your lips to remain loose. This technique encourages the release of tension and serves as a reminder to let go.
