Pain in labor is often inevitable, but suffering? That’s something we can work to minimize. Research tells us that pain and suffering are not the same thing. Pain is a physical sensation—your body’s way of signaling that something intense is happening. Suffering, on the other hand, is emotional distress. It happens when we feel overwhelmed, unsupported, or out of control. The good news? While we can’t always eliminate pain, we can take meaningful steps to reduce suffering and work with our bodies rather than against them.

As a childbirth educator and doula, I want my clients to feel empowered with tools that help them stay present and engaged during labor. Below are five highly effective strategies that you (and your birth team) can use right away to manage pain and keep suffering at bay.

1. Movement and Position Changes

Your body is designed to birth, and movement helps it do just that. Swaying, rocking, lunging, squatting, or even slow dancing with your birth partner can help your baby move down and rotate into an optimal position. Research shows that upright positions reduce the length of labor and improve comfort. If lying down is your only option, side-lying with a peanut ball between your knees can help open the pelvis and encourage progress.

👉 Try this: Stand and lean forward against a sturdy surface (or your partner), gently rocking your hips. This can relieve pressure and help labor progress smoothly.

2. Hydrotherapy (The Magic of Water!)

Warm water is nature’s pain reliever. A deep tub, a shower, or even a warm compress can help ease contractions and reduce muscle tension. Water immersion has been shown to lower stress hormones and increase oxytocin (the love hormone that keeps labor moving). It also creates a sense of weightlessness, which can make it easier to shift positions and rest between contractions.

👉 Try this: If you’re at home or in a birth center with a tub, get in once contractions are strong and consistent. If you’re in a hospital, a warm shower with the water directed at your lower back can work wonders.

3. Breathwork and Vocalization

The way you breathe in labor matters. Shallow, panicked breathing increases tension and makes pain feel worse, while slow, deep breathing helps your nervous system stay calm. Low, moaning sounds (think deep, open “ahhh” or “oooh” sounds) keep the jaw and pelvic floor relaxed—two areas that are directly connected.

👉 Try this: When a contraction begins, take a slow, deep breath in through your nose and then exhale with a long, deep sigh. If tension builds, add sound: “Ahhhh” or “Oooooooh” in a low tone.

4. Counterpressure and Massage

Hands-on support from a partner, doula, or nurse can provide incredible relief. Counterpressure (a firm, steady push on the lower back or hips) can ease back labor, while massage helps release tension and boost endorphins—the body’s natural painkillers.

👉 Try this: Have your partner press their palms or fists into your lower back during contractions. If you’re experiencing back labor, the double hip squeeze (where they press inward on your hips) can feel amazing.

5. Mental Reframing and Affirmations

How you think about labor affects how you experience it. Fear increases tension, which makes pain feel more intense. Shifting your mindset to view contractions as powerful, purposeful waves rather than something to be feared can help you stay in control.

👉 Try this: Use affirmations like “Every contraction brings my baby closer” or “I am safe, and my body knows what to do.” Your mind is powerful—use it to your advantage.

Final Thoughts

Pain in labor is real, but suffering doesn’t have to be. The right support, movement, breath, and mindset can make a huge difference in how you experience birth. Whether you use one of these techniques or all five, know that you have options. Birth isn’t something that just happens to you—you are an active participant, and your voice, your choices, and your comfort matter.

Want to dive deeper into pain management for labor? Join me in my Comfort Measures in Labor class, where we practice these techniques (and more!) so you feel ready and confident when the big day comes.

You’ve got this. 💛

Your doula, Sabine