How to Separate Pain from Suffering in Labor
Pain is normal in birth, but suffering doesn’t have to be. There are a few major things that can be done to set up an environment for comfort and pain relief before labor has even begun.
Our words are powerful
Perhaps the most important thing we can do for ourselves is to reframe labor in our minds using language. We can refer to contractions (which sound harsh and painful) as waves, or pain as sensations. The human mind is so powerful that we can use it to our advantage in helping to manage discomfort before it has even arisen.
Security is everything
Something else we can do is encourage a feeling of safety. This can mean laboring at home, in a familiar space, with people we trust for as long as possible before moving to the hospital (if that is where we plan to birth). This can help keep stress hormones down and keep us relaxed.
A note on pain meds
Another important thing to mention is that though pain medications can be very useful in reducing pain in the moment, they can be detrimental in pain reduction in the long run. For example, we may choose to have an epidural, but lower the dose when it is time to push to optimize our strength. When the epidural is stopped, the pain will actually come back even stronger because our body was prevented from making the natural endorphins that work as pain relievers in our bodies. All of that said, here are some amazing comfort measures that can be applied by the birthing person, birth partner, or doula.
Relaxation based comfort techniques
These comfort techniques work by helping the body to relax. When we are stressed, hormones trigger a fight or flight response. Evolutionarily speaking, we do not want to have a baby when we are in danger, so oxytocin reduces and the body tenses. Most pain in labor is caused by tension in the body. So, the best way to reduce pain is to reduce tension. By lowering the stress hormones, we allow our body to surrender to the sensations of birth.
Touch relaxation is done by bringing our hands to various parts of the body to bring conscious awareness to them. We can place our hands on our forehead, jaw, back, etc. to gently remind our bodies to release the tension stored in those places.
The tense and release technique also mindfully reduces tension by allowing us to tense our muscles as much as possible for several seconds and feel the complete release as we let all of the tension melt away.
Visualization is a powerful tool of our minds that is the basis of hypnobirthing and other techniques. This allows us to relax by vividly imagining a peaceful, painless state and sinking into that state.
Aromatherapy is another relaxation technique some choose to use to soften the labor experience.
Breathing is a powerful tool that helps us to turn inward and take the focus off of the sensations we are feeling. I take these directly from my experience as a yoga teacher. Some excellent breathing techniques for labor are:
Alternate nostril breathing (for pregnancy): in this type of breath, the right thumb is used to close the right nostril. We then breathe in fully through the left nostril. Next, block the left nostril with your right ring finger, release the right nostril, and exhale. Inhale through the same nostril, then block it again and return to the left nostril. This is one cycle. Continue these cycles for 5 minutes. This is a calming breath great for pregnancy that allows you to relax and come back to your body.
Ujjayi breathing (for labor): This is also referred to in the birth community as “birth breathing”. To do this breath, take a long, slow inhale to the count of four. Then exhale to the count of 6 through the nose, tightening the throat to make a snore sound. This breathing focusses on a downward motion and allows us to “breathe our babies out” during the pushing phase of birth by relaxing our muscles and pelvic floor and shifting our energy downward.
Movement and Position Changes
Movement and position changes can be a powerful tool in helping labor progress and taking pressure off of certain areas of the body, and get a stuck baby to move. Here are some optimal positions to use throughout labor.
Walking: helps to speed up labor, position the baby optimally (i.e., less pain), and relax the body
Sitting backward on chair or toilet: relieves back pain and allows an OP baby to turn
Pelvic tilt: relieves back and groin pain
Side lying: takes pressure off the perineum
Squatting: Opens pelvis and allows the baby to descend into the pelvis, protects perineum
Hands and knees: reduces back pain and can help turn a posterior baby
Standing lunge: Opens the pelvis and helps the baby to move
Birth balls can be used in a variety of ways
Gate Control Theory of Pain
The Gate Control Theory of Pain claims that non-painful sensations can override and reduce painful sensations by blocking the “gate” to the central nervous system. The following techniques make use of this theory.
Massage/counter pressure: Perhaps the most famous and well-loved example of this is the double hip squeeze, during which consistent, firm pressure is applied to the ilium. Space is made for the baby and the pressure relieves pain miraculously.
Hydrotherapy: Water can be amazing for reducing pain in labor. Simply get in the shower and allow the water pressure and heat from the shower head to spray on the painful area. Alternatively, submerge into a tub to relieve strain, weight, and pressure.
Heat/cold: applying hot and cold packs can help dull and relax pain away
Comb trick: this one is all over social media and a perfect example of gate control theory. Hold a comb in your hand and press your palm into the teeth of the comb. This will help block the pain “gate”
Other Considerations
High tech solution: TENS machines are available in some hospitals and use electrical currents to reduce pain.
No tech solution: Keeping basic needs for food, water, bathroom, etc. met can make for a much more comfortable experience and give us the strength that we need to manage pain rather than exacerbate it.
