How to cope with labour pain around the clock

Work with your body throughout the day to make your early labour as comfortable and calm as possible

You’ve probably heard that labour can last many hours and even days, especially if it’s your first. But don’t panic. Your early labour pains shouldn’t be too intense (banish thoughts of days of agony right now) and there are loads of ways to cope.

Make your day as normal as possible, says midwife Mervi Jokinen. ‘You’ll be excited and anxious but try to relax to allow your labour hormones to work effectively.’

Forget spurring labour on with frantic sex or flailing on your birth ball. ‘You’ll be exhausted before established labour starts,’ says Mervi. So take off the coat and step away from the hospital bag. Here’s how to use your normal routine to cope.

9am
 
Have an energy-boosting smoothie. ‘Whizz half a banana, an orange, a handful of berries and ground almonds, a tablespoon of yoghurt, and half a glass of water in a blender,’ says pregnancy nutrition and exercise expert Vicky Warr*.

‘Potassium in the banana helps with stomach cramps and is a good source of energy, while protein in the yoghurt helps with muscle pain and repair. The vitamin D-rich almonds help boost your mood, too.’

10am

Drink a glass of water (plus 10 more today). You’ll be sweaty in labour and becoming dehydrated makes you low and lethargic.

11am
 
 Ring your mum for a chat – ever a calming influence.

12pm
 
Go for a walk. The sun is high at noon (yes, even in winter) so take a stroll. ‘Gentle exercise and feel-good hormones from sun exposure relax you,’ says Mervi.

‘Early labour pains are often in your back because your baby is positioned there initially. Walking can help him settle further forward in your pelvis, easing your discomfort.’

12.30pm
 
Zone out to Loose Women and some ironing. ‘Stand at the board with your bum pulled in and your pelvis pushed forward (a pelvic tilt),’ says Mervi. ‘Flattening your back helps your baby get into position and eases back pain, too.’

1pm
 
Eat something. ‘It’s important to keep energy levels up,’ says Vicky. ‘Soup is warm, comforting and easy to digest with wholegrain bread that’s packed with slow-release energy.’

2pm

Have a cup of tea. But swap your afternoon PG Tips for a herbal tea, like calming chamomile. Caffeine is a quick pick-me-up but will cause you to crash later.

3.30pm
 
Share your progress. Text your best friend an update. Her excitement will spur you on.

4.30pm
 
Eat again. Regular snacks keep your blood sugar levels steady. Have a handful of cherries – they contain anthocyanins, which have the same anti-inflammatory properties as aspirin. Mix with yoghurt and seeds.

5pm
 
Update your Facebook status. A shameless plea for sympathy but it’ll keep you busy…

7pm
 
Have dinner. ‘Opt for pasta or a sweet potato, which contain energy-rich fibre, and combine with fish or chicken for protein,’ says Vicky. ‘Finish with a peppermint tea to aid digestion.’

7.30pm
 
Watch TV. Tune into EastEnders or today’s trashiest soap. ‘Distraction is great pain relief because when something else is stimulating your mind, fewer pain messages get through to your brain,’ says Mervi.

8pm
 
Chill out. Your stress hormone cortisol drops through the day so you’ll feel most relaxed now. Use this quiet time to try listening to a hypnotherapy CD that offers positive affirmations about labour. Try one from gentlebirthmethod.com.

8.30pm
 
Take a bath. ‘Warm water causes your blood vessels to dilate so your blood pressure drops and you relax,’ says complementary therapy midwife Sarah Noble.

She recommends putting lavender essential oil in your bath as it eases pain and relaxes you. Mix six to 10 drops with milk as this will help it disperse in your bathwater.

You may find your contractions slow or even stop – handy now it’s nearly bedtime.

9pm
 
Enjoy a massage. Ask your partner to treat your clean feet to a soothing massage. ‘Touch causes your body to produce a feel-good hormone called oxytocin and endorphins – the body’s natural opiates,’ says Sarah.

‘It also helps you feel supported and relaxed.’ A lovely big cuddle will do the trick, too.

10pm
 
Sleep! Get yourself to bed with a couple of paracetamol to help reserve your energy for the later stages of labour.

1am
 
Can’t sleep? Log onto askamum.co.uk where you’ll find other mums-to-be chatting even in the wee hours. Now’s your chance to RANT.

3am
 
Still can’t sleep? Don’t just lie there, get up and on your birth ball. ‘You have to sit up straight to stay on it and this helps your baby move into position, easing your discomfort,’ says Mervi.

If you don’t have a ball, Vicky suggests a low squat while holding onto something sturdy. ‘This is a comfortable position that helps ease muscle pain.’

6.30am
 
Laugh. Listen to Chris Moyles on Radio One. Some experts believe laughter can reduce pain, plus it’ll get you in a great mood to handle the challenges of the day ahead.