Natural Childbirth Cheat-Sheet

Not sure you are going to remember how to use all the comfort measures you learned in your Natural Childbirth Class? Here is a handy tool to help you make the most of all your preparations. Keep this cheat-sheet in your birth bag to use when you just don't know what to try. Be sure to try something for a few contractions before deciding if it works. Expect to change your technique as often as every half hour or as infrequent as every two hours. Try to change your position every hour; you should also have a bathroom break every hour which will be a good time to do a position change.

Step One: Choose a Position (select the most upright position you have energy for)

• Standing (walking, dancing, in a shower, leaning on someone) allows pelvic movement to help baby align properly while reducing discomfort
• Leaning (over a ball, the back of a chair, onto pillows, against a wall) allows you to stay upright while taking some of the weight off your legs
• Sitting (chair, ball, bed, floor, toilet) allows you to stay upright while giving you the ability to rest
• Hands and Knees (on the floor or bed, over a ball or chair, with the head resting on the floor) relieves back pressure while using gravity to help baby realign
• Laying on side (on a bed, in tub, on couch, recliner chair, pillows on floor) allows you to rest

Step Two: Chose a movement (moving your pelvis during contractions can help your baby get into a good position)

• Slow Dancing alone or with a partner
• Belly Dance hip circles or figure eights
• Walking on a flat surface or up stairs
• Lunging with one leg on a stool or chair
• Hip sways can be done in many positions
• Rocking moving your upper body can cause movement in the pelvis

Step Three: Choose a way to relax (relaxation can help minimize discomfort and pain)

• Deep Breathing keeps your lungs full of oxygen
• Patterned Breathing uses distraction to relax you
• Mental Imagery either alone or with someone guiding you
• Focal Point uses distraction to relax you
• Vocalization moaning, humming or singing can release tension
• Progressive Relaxation actively relaxing the muscles of your body
• Music can be used as a focal point and for vocalization
• Counting can be used as a focal point
• Shower uses heat, water, noise and pressure to help you relax
• Tub uses heat and water to help you relax, buoyancy keeps you more comfortable

Step Four: Use Spot Techniques as Necessary (effectiveness of these techniques changes as labor progresses, so something that stopped working an hour ago may work now)

• Pressure use tennis balls, rolling pin or fist to provide pressure to the lower back
• Ice Packs/Heat Packs help to minimize pain for 15 minutes to half an hour
• Empty Bladder to reduce pelvic pressure
• Massage lower back, upper legs or other sore areas
• Cool Cloths to the face or neck to maintain comfortable temperature
• Water small sips or sucking ice chips to keep mouth moist

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You May Also Be Interested In: Learn the risks and benefits of epidurals and other labor medications. Find out about ways to reduce unnecessary pain in labor. Find out about common labor challenges and natural alternatives to handle them. Find out what normal labor is like. Review the birth plan options that may be available to you.

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