5 Ways to Manage Your Contractions at Home

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Wait a minute, laboring at home is a thing? Yes, girl (insert finger snap).

The general protocol is —> most hospitals won’t admit you to labor & delivery until you’re in active labor.

What’s active labor?

You’ll know you’re in active labor if…

  • Contractions have met the 5-1-1 rule, or are 5 minutes apart, lasting for 1 minute each, for 1 hour. (Tip: use a free contraction timer app to help with timing)

  • Contractions are lasting about 60 seconds or more

  • During contractions you may find yourself moaning more than speaking

So, what can you do until then?

Assuming that you’re having a healthy pregnancy & you have the ‘okay’ from your provider (they are looking at your pregnancy as a whole)…

Labor at home. BUT HOW?


Here are 5 ways that you can manage your contractions at home:

1. Hydrotherapy.  

Get in the bathtub or shower. A handheld shower head can be particularly soothing for back labor.

Not helping? Try warm or cool washcloths on your forehead, belly or back. 

2. Breathe. 

If you remember nothing else about what to do when you're having contractions, always go back to your breath

Hands down, it’s the most valuable tool in your body to help you manage discomfort. 

3. Make some noise.

Grunt. Moan. Roar. Make raspberry noises and to the horse lips. 

There’s no shame in a loud laboring woman.

The goal here is to keep your mouth open and jaw relaxed. It’s amazing for labor progress!

4. Birth Ball. 

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A birth ball is an amazing tool that helps your pelvis open and helps baby continue to make their way down south for birth.

A few ways to use the ball during labor: bounce, lean and supported squat.

If you’ve been following me for a while, I’d hope that you have a birth ball already. If not, snag one HERE (Tip: make sure that your hips are higher than your knees when it’s fully inflated).

5. Massage. 

Get your support person to try different types of massage & / or acupressure to see what feels good for you with each contraction.

And before you go… grab your copy of the worksheet on ‘5 Ways to Manage Contractions at Home’ to print and save for the big day!