5 Ways to Manage Your Contractions at Home

Get this —> most hospitals won’t admit you to labor & delivery until you’re in active labor (general protocol - and for good reason, but we’ll get to that later).

First, what’s considered active labor? Contractions that are:

  • 5 minutes apart, lasting for 1 minute each, for 1 hour (the 5-1-1 rule)

  • lasting about 60 seconds or more

  • difficult to talk through

Sooo… what can you do until then?

laboring at home.jpeg




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

birth ball contractions

tip: make sure your hips are higher than your knees

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.

Save these labor position flash cards to your camera roll!

5. Massage

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