If you are preparing for birth, one question may be sitting at the back of your mind:

“What will labour pain actually feel like, and what can I do to cope with it?”

You may have already read birth stories, watched videos and heard completely different experiences from different women. Some describe labour as intense but manageable. Others describe it as overwhelming. There is no single way to predict how your labour will feel.

What you can do is prepare.

Preparing for labour does not mean deciding that you must have a particular kind of birth or that you will manage without medical pain relief. It means understanding your options, practising ways to stay comfortable and relaxed, and speaking to your doctor and hospital in advance about what is available to you.

This guide focuses on non-medical and non-invasive comfort measures that you can discuss with your healthcare team, including movement, breathing, massage, a birthing ball, TENS, a birthing comb and other practical techniques.

Can You Prepare for Labour Pain?

You cannot know exactly how your labour will feel or how your body will respond.

However, you can prepare for the experience by learning:

• What may happen during labour
• What comfort measures are available at your hospital
• Which positions you would like to try
• Whether your hospital permits tools such as a birthing ball or TENS machine
• Who can support you during labour
• What pain-relief options your hospital offers
• When you should contact or go to the hospital
• Which preferences are important to you
• What may need to change if your labour does not go according to plan

The goal isn't to create a perfect labour.

The goal is to enter labour knowing your options.

Non-Medical Ways to Cope With Labour Pain

Different techniques work for different women, and you may find that what feels comfortable changes as labour progresses.

Here are some commonly used non-medical comfort measures to discuss with your doctor or maternity team.

1. Movement and Changing Positions

Staying in one position for a long time may not feel comfortable during labour.

If your healthcare team says it is appropriate for you, you may be able to:

• Walk around
• Stand and sway
• Lean forward onto a bed, wall or support person
• Kneel
• Get onto your hands and knees
• Sit or rock
• Change positions regularly

You don't have to decide in advance which position will work best.

Instead, think of movement as having multiple options available to you.

Ask your hospital beforehand whether you will be encouraged to move around during labour and whether monitoring, an IV line or other circumstances could affect your mobility.

2. Breathing and Relaxation Techniques

Breathing is one of the simplest techniques you can practise before labour because it requires no equipment.

The aim isn't to find one magical breathing pattern.

Instead, practise becoming aware of your breathing and learning how to consciously relax your body.

You could practise:

• Slow, steady breathing
• Relaxing your jaw and shoulders
• Breathing out slowly when you feel tense
• Focusing on one breath at a time
• Using a repeated phrase or affirmation while breathing

Practising before labour can make the technique feel more familiar when you need it.

Try this before your due date

Ask your partner or birth support person to sit with you for five minutes while you practise slow breathing.

This also gives them an opportunity to learn how they can remind you to breathe without constantly telling you what to do.

3. Massage and Counter-Pressure

Massage can be another simple comfort measure during labour.

Your birth partner may be able to use:

• Gentle back massage
• Firm pressure on the lower back
• Circular movements
• Hip pressure
• Touch or stroking, depending on what feels comfortable

Some women prefer firm pressure during contractions, while others don't want to be touched at all.

That's completely fine.

You can include your preferences in your birth plan and tell your support person that you can change your mind during labour.

4. A Birthing Ball

A birthing ball, also called a pregnancy or labour ball, is a large exercise ball that can be used for sitting, movement or supported positions.

Depending on your circumstances and your hospital's policies, you may be able to use it to:

• Sit upright
• Rock gently from side to side
• Make gentle pelvic movements
• Lean forward over the ball
• Change your position between contractions

If you plan to use one, ask your doctor or maternity team whether it is appropriate for you and whether the hospital provides one.

If you are bringing your own, ask whether there are any specific size or safety requirements.

Don't wait until labour to figure out how to sit on it.

Practising beforehand can help you feel more comfortable using it.

5. TENS During Labour

A TENS machine, or Transcutaneous Electrical Nerve Stimulation, is a small device that delivers mild electrical impulses through electrodes placed on the skin.

Some women use TENS as a non-invasive comfort option during labour.

If you are considering TENS:

• Ask your doctor whether it is appropriate for you.
• Check whether your hospital permits its use.
• Find out whether you need to bring your own machine.
• Learn how to position and operate it before labour.
• Ask whether there are circumstances in which you should stop using it.

TENS is not suitable for everyone or every situation, so it is important to discuss it with your healthcare team rather than assuming it will be appropriate for you.

6. A Birthing Comb

A birthing comb is a small comb that some women hold in their hands during contractions.

The idea is to give you something physical to focus on and squeeze during an intense moment.

Some women find the sensation useful as a distraction or focal point.

If you want to try one, practise holding it before labour so you know whether the sensation is comfortable for you.

There is no need to buy a specially marketed “labour comb” if a simple, comfortable comb works for you.

And just like any other comfort technique, you can stop using it if you don't like how it feels.

7. Heat or Warmth

Warmth may feel comforting during labour.

Depending on your hospital's policies and your individual circumstances, options may include:

• A warm shower
• A warm bath
• A warm compress
• A heat pack

Ask your maternity team what is available and what is appropriate for you.

If you are using a heat pack, follow the manufacturer's instructions and avoid excessive heat or prolonged direct contact with the skin.

8. Water and a Shower

Some hospitals allow women to use showers or birthing pools during labour, while others may have restrictions.

If water is something you would like to use, find out about it before you go into labour.

Ask:

• Are showers available in the labour room?
• Can I use the shower during contractions?
• Are birthing pools available?
• Who can use them?
• Are there circumstances in which I would need to stop using them?

Knowing the answer in advance prevents you from relying on an option that may not actually be available when you arrive.

9. Music, Audio and a Familiar Environment

Labour can involve a lot of unfamiliar sounds, people and instructions.

Some women prefer having familiar sensory cues around them.

You could prepare:

• A labour playlist
• Earphones, if permitted
• A calming audio track
• A familiar scent, if your hospital allows it
• A small personal comfort item

These things won't necessarily change the physical experience of labour, but they may help you create an environment in which you feel more comfortable and focused.

Always check your hospital's rules first.

10. Your Birth Support Person

Your support person can be an important part of your labour preparation.

Rather than simply telling them:

“Please support me during labour,”

tell them what support actually looks like for you.

For example:

“If I am anxious, remind me to breathe.”

“During contractions, I may want you to apply pressure to my lower back.”

“Please don't keep asking me whether I am okay.”

“If I ask for space, give me space.”

“If I become overwhelmed, remind me of the options we discussed with the doctor.”

You can also ask your partner to learn how to use any comfort tools you plan to bring.

Should You Include Non-Medical Pain Management in Your Birth Plan?

Yes.

A birth plan doesn't have to be a rigid script for how your delivery must happen.

Think of it as a communication tool.

Your birth preferences could include things such as:

• Positions you would like to try
• Whether you would like freedom to move around, if medically appropriate
• Whether you would like to use a birthing ball
• Whether you would like to use TENS
• Whether you would like to use a shower or bath, if available
• Whether you would like massage or counter-pressure
• Who you want as your support person
• Whether you want music or headphones
• Which pain-relief options you would like to discuss
• How you would prefer your support person to communicate with you

Most importantly, leave room for your plan to change.

A flexible birth plan is often more useful than a rigid one.

Your and your baby's safety may require decisions that weren't part of your original plan. Changing your plan isn't failing.

Questions to Ask Your Doctor About Labour Pain

Don't wait until you are in labour to discover what your options are.

Consider asking your doctor:

About labour

• How will I know that I am in active labour?
• When should I call you?
• When should I come to the hospital?
• What happens when I arrive at the hospital?
• Who will be looking after me during labour?

About movement and positions

• Will I be able to walk around during labour?
• Can I change positions?
• Can I use a birthing ball?
• Are there circumstances where I would need to stay in bed?

About comfort measures

• Can I use a TENS machine?
• Can I use a shower or bath?
• Can I use a heat pack?
• Can my partner massage my back or apply counter-pressure?
• Are there any comfort measures you would recommend avoiding in my particular situation?

About medical pain relief

Even if your current preference is to try non-medical techniques, understand the alternatives.

Ask:

• What pain-relief options are available here?
• At what stage can they be used?
• What are the benefits and limitations of each option?
• Is an anaesthetist available 24/7?
• If I change my mind during labour, how quickly can pain relief be provided?

Knowing your options doesn't mean you have to use them.

It simply means you won't have to make decisions without information when you're already in the middle of labour.

Questions to Ask Your Hospital Before Labour

Your doctor's advice is only part of the picture.

Hospital policies can determine what you are actually able to do during labour.

Before your due date, ask the hospital:

Your labour room

• Can I have a birth partner with me?
• How many support people are allowed?
• Can my support person stay throughout labour?
• Are there restrictions on visitors?

Movement and comfort

• Can I walk around during labour?
• Are birthing balls available?
• Can I bring my own birthing ball?
• Can I use TENS?
• Are showers available in the labour area?
• Are birthing pools available?

Birth preferences

• Can I bring a printed birth plan?
• Can I discuss my preferences with the labour team when I arrive?
• What happens if the doctor I usually see is not available?

Practical questions

• What should I bring to the hospital?
• What does the hospital provide?
• What are the visiting hours?
• What are the rules around photography or video?
• What should my partner bring?
• Where should we report when labour begins?

Hospital policies can differ, so don't rely solely on a checklist or someone else's birth experience.

Ask your own hospital.

What to Pack for Labour Comfort

If your hospital permits these items, you may consider preparing a small labour comfort kit.

Possible items

• Birthing comb
• TENS machine and spare batteries, if applicable
• Comfortable socks
• Hair ties
• Lip balm
• Water bottle, if permitted
• Small towel
• Headphones
• Phone charger
• Your preferred playlist
• Massage oil, if permitted
• Any hospital-approved heat or comfort item

You don't need to pack everything.

The purpose is to have a few options available so that you can choose what feels useful at the time.

Prepare for Labour Without Trying to Predict It

There is a temptation to create the “perfect” birth plan:

I will use the birthing ball, breathe through every contraction, use TENS and avoid medication.

But labour doesn't always follow a script.

You may discover that you love movement but hate the birthing ball.

You may plan to use TENS and decide you don't want it.

You may plan to avoid medical pain relief and later decide that you want to explore it.

None of these decisions mean you have prepared badly.

Preparation isn't about controlling labour. It's about giving yourself more options within the circumstances you are in.

Your Labour Preparation Checklist

Before your due date, make sure you know:

☐ When to contact your doctor or hospital
☐ When you should go to the hospital
☐ Which non-medical comfort measures are available
☐ Whether you can move around during labour
☐ Whether you can use a birthing ball
☐ Whether TENS is permitted
☐ Whether showers or baths are available
☐ Who can be your support person
☐ What your hospital provides
☐ What you need to bring
☐ Which pain-relief options are available
☐ What your hospital's visitor and support-person rules are
☐ Your preferred labour positions and comfort measures
☐ Your birth plan or birth preferences
☐ Which parts of your plan are flexible

The Most Important Part of Labour Preparation

You don't need to memorise every labour technique on the internet.

You don't need to pack every product marketed as a “labour essential.”

And you don't need to create a birth plan that accounts for every possible scenario.

Start with three things:

Know your options.

Know your hospital's rules.

Know what matters to you.

Then discuss the rest with your doctor and maternity team.

Because preparing for labour isn't about trying to control every moment.

It's about going in informed, supported and ready to adapt.

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A note from Maternity Finds

Every pregnancy and labour is different. The comfort measures discussed in this article are general information and may not be suitable for every pregnancy or labour. Discuss your individual circumstances, including the use of TENS, heat, movement, birthing balls and other comfort measures, with your doctor or maternity team. Hospital policies also vary, so confirm what is permitted with your hospital before labour.

Maternity Finds does not provide medical advice or replace care from your doctor or qualified maternity professional.

Sources & Further Reading

For medically relevant information about labour, birth and pain-relief options, consult trusted sources such as American College of Obstetricians and Gynecologists (ACOG), NHS, World Health Organization (WHO), and your obstetrician/midwife/doula and the hospital where you plan to deliver.

For any medical decision during pregnancy or labour, follow the advice of your own healthcare team.