It is completely natural to think about pain relief before giving birth. Labour is intense, and there are many ways to ease the pain — both medical and non-medical. The most important thing is that you receive support to find what works best for you, and that you can change your mind at any time. Pain relief is not about being “strong” or “weak” — it is about feeling safe and helping your body work as effectively as possible.

Non-medical pain relief

These methods can be used early and throughout labour:

• Warmth — showers, baths, or heat packs can relieve tension and back pain.

• Movement and positions — standing, hip rocking, sitting on a ball, or leaning forward.

• Breathing and relaxation — slow breathing reduces stress and supports the body’s rhythm.

• Massage or pressure — a partner or support person can apply firm pressure to the lower back.

• TENS — electrical nerve stimulation can help during early labour.

Medical pain relief

• Nitrous oxide (gas and air) — inhaled during contractions to make them more manageable. The effect comes and goes quickly.

• Epidural (EDA) — a very effective form of pain relief given through the lower back. It significantly reduces pain and can help you relax.

• Sterile water injections — small injections in the skin over the lower back that provide short but effective relief, especially for back pain.

• Morphine or other opioids — may help you rest during the early stage of labour.

Each method has benefits and limitations, and your midwife will help you choose based on where you are in labour and how you are feeling.

🌿 Alma’s tips 

• You don’t have to decide everything beforehand — your body will guide you.

• Don’t hesitate to ask for help or to change methods if something isn’t working.

• Pain relief is support, not a failure. What matters most is that you feel safe and have the strength to get through your labour.