Contractions are the body’s way of working during labour, but they can feel very different from person to person. Early on, they may feel like menstrual cramps or a tightening across the stomach and lower back. You can often talk and move between them. As labour progresses, contractions become stronger, longer, and closer together. Many describe them as waves that rise, peak, and slowly fade.

It’s completely normal for contractions to change throughout labour. During the dilation phase, they soften and open the cervix. In the pushing stage, they often feel deeper, with a stronger downward pressure. Your body adjusts its effort depending on what stage you’re in.

Contractions may also feel different depending on your position. Standing, leaning forward, sitting on a birth ball, or being in warm water can ease pressure and make contractions easier to handle. Heat, massage, steady breathing, or pressure on the lower back can help your nervous system relax between waves of intensity.

Contractions can feel overwhelming at times, but they are not dangerous — they show that your body is doing exactly what it needs to. Many people are surprised by how much the body leads the process, and how much easier it becomes once they find their rhythm.

Alma’s tips

• Exhale slowly through each contraction to reduce tension.

• Try different positions — small changes can help a lot.

• Warmth on the lower back often brings relief.

• Tell your midwife if the contractions suddenly change or feel unusual.