Contractions can feel different from person to person, but when the body is working to establish or carry out labour, certain ways can help manage them. It is not about reducing contractions but finding ways to work with the body. Management may look different depending on location, but the principles are similar.

Movement between contractions may help the body work more effectively. Some alternate between walking, sitting, standing, leaning forward or using support such as furniture or a partner. Changing position can help relieve pressure or use gravity.

Warmth, such as a shower, bath or heat pad, may feel soothing for muscles and help relaxation between contractions. Gentle massage or touch can be supportive, especially on the lower back or shoulders. A calm environment with dimmed lighting, a quiet voice and few distractions can make it easier to focus on the rhythm of the contractions.

Between contractions, the body may recover. Releasing tension in shoulders, jaw and abdomen can help the body work more efficiently. Some people feel it helps to let the breathing follow the beginning, peak and end of each contraction – not controlling it, but following it.

Managing contractions is not a technique but a process where the body changes gradually.

Alma’s tips 🌿

• You can try movement or positions such as sitting, standing, leaning forward or hands-and-knees if the body allows it.

• Warmth from a shower, bath or heat pad may help muscles relax between contractions.

• Gentle massage on the back or shoulders can be supportive, especially if given by someone trusted.

• You may ask the midwife which labour positions are useful for your current stage.