How you can make birth less painful (without drugs)

It turns out, staying calm and in control during labour is the best medicine of all. Our experts show you how

The thought of giving birth has most of us are reaching for drugs faster than Amy Winehouse on an all-night bender.

After all, we’ve read up on gas and air, know everything there is about pethidine injections, and could practically administer our own epidurals we’ve heard so much about them.

But while drugs can help take the edge off labour, there’s plenty you can do to make it more bearable without them. Here’s how…

PREPARING FOR A PAIN-FREE BIRTH

Don’t just wait for the contractions to start – the best form of pain control starts now!

Don’t slouch

‘Your baby’s position in the womb makes a huge difference to how easy birth will be,’ says hypnotherapist Denise Marleyn (myhypnobirthing.co.uk). ‘Instead of slouching on the sofa, encourage your little one to get into the best position by sitting with your belly forward on a straight-backed chair or birth ball. This helps open your pelvis, allowing the baby’s head to engage correctly.’

Use your imagination

HypnoBirthing practitioner Lisa Jackson (quiet-medicine.co.uk) recommends imagining your dream birth and playing it out in your mind like a home movie. ‘See the baby effortlessly coming out, your partner’s beaming smile and you holding your precious child in your arms,’ she says.

‘Visualisation techniques like this are a great way to help you stay positive about the birth, and keep you calm in the months leading up to it.’ To find a practitioner near you, visit hypnobirthing.co.uk.

Have a massage

‘At least a week before birth, once daily, rub a mix of 1 drop of rose in 1ml of almond oil, into your perineum (the area between your anus and vagina) to help keep the tissue soft and supple and prevent it tearing when the baby crowns,’ says aromatherpaist Marion Adams (thenaturaltouch.co.uk).

Try a foot rub

‘Reflexology brings your whole body into balance, including your hormonal system,’ says reflexologist Lizzie Boyd (website to come – subs, please check 07831517222).
‘So a weekly session in the six weeks leading up to your due date will help your body achieve its optimum performance during labour, which means you’re less likely to require induction or pain relief and more likely to have a shorter birth.’ To find a reflexologist in your area, visit www.aor.org.uk.

Speak a different language

OK so polishing up your GCSE French isn’t going to help ease the pain of contractions, but using softer terms to describe them will. ‘In HypnoBirthing we never refer to contractions,’ says Lisa.

‘We call them surges. And we never say pain, we say pressure or tightening. If you use gentle, more positive terms to describe birth, your expectations will be more positive and so will the outcome.’

Pick your partner wisely

‘Your birthpartner isn’t there to spectate,’ says doula Karen Garner (britishdoulas.com). ‘One of their key roles is to keep you calm, so your body will be flooded with helpful hormones like oxytocin, which helps labour progress more quickly.

If this doesn’t sound like your husband, recruit your mum, sister or best friend, or hire a doula. Unlike midwifes who have to rush around, we’re there solely to offer you moral support and won’t leave your side.’

Stick the needle in

‘Acupunctrure can help to loosen the ligaments and tendons around your pelvis,’ says acupuncturist and Chinese herbalist Snow Wang (centredhealth.com). ‘This allows them to open more fully during labour and speed up the passage of your baby through the birth canal, easing the pain. I recommend a weekly session from around 37 weeks.’

Talk to yourself

‘Give yourself a positive affirmation you can repeat to yourself every day,’ suggests Lisa. ‘For example, “My baby’s birth will be easy because I’m relaxed”. Yes, you might feel a bit silly, but eventually the message will sink into your unconscious mind and when it comes to B-day you’ll feel calmer and more in control.’

Have a cuppa

‘Studies show raspberry leaf tea can help shorten labour by helping to tone the womb and make contractions more effective,’ says Carole Guyett of the National Institute of Medical Herbalists (www.nimh.org.uk).

‘Start by drinking one cup a day from seven months (no sooner), gradually building up to around three cups a day in the ninth month. You can even freeze it into ice cubes to be sucked during labour.’

Work up a sweat

You wouldn’t do a marathon without training, and the same should go for labour, says doula Karen Garner (britishdoulas.com). ‘I can always tell the mums who’ve kept active, from the ones who’ve spent nine months on the sofa,’ she says. ‘The fitter you are, the quicker and easier labour tends to be. Regular trips to the pool and walks will make all the difference, so try to keep them up.’

Breathe easy

‘Next time you feel panicky about birth, try inhaling for four counts, pause, then exhale for eight counts and repeat,’ says Lisa Jackson (quiet-medicine.co.uk). ‘It’s the equivalent of breathing into a paper bag as it increases the concentration of CO2 in your blood and so calms you down. You’ll be able to use it in between surges, too.’

Don’t listen to horror stories

‘There’s always someone who wants to tell you a horrific birth story, but don’t let them,’ says hypnotherapist Denise Marleyn (myhypnobirthing.com). ‘Fear feeds pain by stimulating the production of adrenaline, a stress hormone that diverts the blood away from your uterus and slows labour, making it more difficult. So only listen to the good bits.’ And don’t even think about watching <ER>…

MINIMISING PAIN DURING LABOUR

The drugs will always be on hand, but with these top expert tips you might not even need them…

Hang out at home

‘Research shows women who give birth at home generally need less pain relief than hospital births, as they feel safer and more relaxed in their own surroundings,’ says Denise.

‘If you’d rather give birth in hospital, though, it’s still a good idea to stay home as long as possible in the early stages of labour to help you relax.’

Look on the bright side

‘It sounds a bit kooky, but try to imagine your vagina slowly opening like a lotus blossom, with the soft petals unfolding around your baby’s head,’ says Lisa.

‘If you can get this peaceful image in your mind, you’ll be more likely to relax your vagina to allow your baby’s passage through it.

Relaxation also encourages the production of the hormone oxytocin, which stimulates your uterus to contract.’

Stay on your toes

Forget all notions of lying on a bed with your legs in the air. ‘By far the best position to give birth is upright and forward,’ says NHS midwife Kate Acton of the Mayday Birth Centre in Croydon.

‘Whether that’s leaning over a Swiss ball, or kneeling on all fours, being upright creates more room in your pelvis for your baby’s head to descend. It means gravity is on your side which helps labour progress and speeds things along.

When it actually comes to pushing the baby out, a squatting position is best.’ Get practising, ladies!

Have a bath

‘A few drops of clary sage in your bath or birthing pool, can help reduce pain during labour by encouraging your cervix to dilate,’ says medical herbalist Carol Guyett. ‘It should only be used during labour, though.’

Plug yourself in

‘Many women find TENS machines helpful during labour,’ says GP Rebekah Gibbons. ‘They work by sending out electrical impulses that block pain signals from your cervix and uterus to your brain.

They certainly help distract you, if nothing else – it was the only pain relief I used for my third baby.’ Available to hire or buy from Boots.

Breathe through your feet

‘In the early stages of labour, get your partner to rub the area just below the ball of your foot,’ says reflexologist Lizzie Boyd. ‘This is associated with your diaphragm, so long slow strokes across the foot at this point will help you to achieve calm, effective breathing.’

Keep your ears pricked

‘If you can find a practitioner who’ll attend, then acupuncture can be extremely helpful during labour,’ says Snow. ‘Tiny needles are applied to your ear then stimulated electrically, a bit like a TENS machine. This stimulates what we call the energy meridians linked to your uterus and boosts levels of endorphins, your body’s natural painkillers.’

Take a dip

There’s nothing like a soak in the tub to soothe mind <and> body. ‘Water is fantastic for helping ease pain,’ says Kate. ‘It supports your weight and helps relax your muscles, stopping you from fighting contractions.

In fact, a recent study of over 4000 births found women who gave birth in water had shorter labours.’ Ask if there’s a pool at your local birthing centre or click on thegoodbirth.co.uk to order one for a homebirth.

Blow the pain away

‘Breathing is the most important pain control mechanism there is,’ says doula Karen. ‘If you can stay in control of your breathing, you can stay in control of anything. As you feel a contraction coming, take a deep breath through your mouth and blow away the pain in short bursts as you would a candle. Imagine the pain disappearing with every puff.’

Stay awake

‘The biggest cause of pregnancy complications is exhaustion,’ says medical herbalist Carol Guyett. ‘Try chewing on dried ginseng root during labour to energise your body and help you stay more alert.’

Listen to your midwife

‘You might think her telling you not to push when you’ve got a canon ball trying to force it’s way out of you is cruel, but your midwife is acting in your best interest,’ says GP Rebekah Gibbons.

‘Holding off for a few seconds, will allow your vaginal tissues to expand and make you less likely to tear, saving you a lot of pain all round.’

Have a back rub

‘Massage is invaluable during contractions,’ says midwife Kate Acton. ‘Get your birth partner to apply the flat of their hand to your lower back and apply firm pressure in circular movements.

Your body tends to focus only on one sensation at a time so this helps distract your brain. It also triggers the release of endorphins, natural painkillers that are 200 times more effective than morphine.’

Start sniffing

‘Different smells can make a huge difference to your pain threshold,’ says aromatherapist Marion Adams (thenaturaltouch.co.uk). ‘Burning lavender oil is wonderful for relaxing the body, for example, while a few drops of nutmeg oil on a hankie are fantastic for inhaling between contractions and really help ease the pain.

You could also add a few drops of soothing rose and geranium essential oils, in equal amounts, to a carrier oil and get your birthpartner to massage it into your lower back.’

Take a break

‘Contractions aren’t the most comfortable sensation,’ says doula Karen. ‘But there are breaks in between them. As each contraction subsides, try to relax your body and think of something soothing like your last summer holiday to help calm your mind and help you prepare for the next surge.’

Save the best till last

Sometimes, laying off the drugs can be the best medicine. ‘Gas and air can really help take the peak off the pain mountain,’ says Kate. ‘But if you are going to use it, try and leave it as long as possible before you do to get the best possible effects.’

Your mind-over-matter mantras

Obviously swearing helps, but repeating these positive affirmations is even better

‘Each contraction brings me closer to holding my baby in my arms’

‘I am relaxed and this birth is pain-free’

‘This too will pass’ (An ancient Buddhist saying)

‘Sixty more seconds and this contraction will be over’

‘Women have been giving birth naturally for thousands of years’

‘The more intense the pain, the closer I am to my baby being born.’

‘I CAN do this’