Coping with labour pains -the natural way
Body positions
Taking certain body positions can ease your labour pains. For example, during the first stage of labour, you may stand or lean backwards against the wall of a room, kneel on all fours on the floor, lean forward against a chair or a partner or sit with your legs astride in an armless chair with your arms supported on the chairs back and your body relaxing forward.
Unless you are really tired, avoid getting on to the bed once your contractions are regular and painful. Labour will be slower if you lie down and the longer your labour lasts the more tired you’ll become. Remain upright but choose a position that feels most comfortable.
Breathing
Focusing on your breathing is a wonderful way of getting through each contraction. During the first stage of labour, take a deep breath at the beginning of the contraction and as you breathe out, R-E-L-A-X. Breathe in through your nose and breathe out through your mouth several times. Do not worry too much about how deep you breathe; just keep a good rhythm going. Concentrate as hard as you can on your breathing as the contraction builds up and as it fades away. R-E-L-A-X when the contractions are over. As you breathe in and out, think of the word R-E-L-A-X. Focus your mind on R-E as you breathe in and on L-A-X as you breathe out.
During the second stage, take light and short breaths. As the contractions start, breathe in and out gently then tuck in your chin and bear down (exert pressure downwards to push the baby out). Breathe in sufficiently between the contractions but do not relax.
Verbal release
Moaning, groaning and crying are all ways of releasing deep emotion and pain. It is natural to make sounds when in pain. Be mindful of others but do not get constrained or feel guilty because you feel like a groan. Just go ahead and release steam! Do not lose control and cause a scene.
Massage
Massages are particularly helpful if you have backache during labour. Your partner or attendant midwife may do it for you. The backache results from the baby’s head pressing against the sacrum in the lower back. Your partner or assistant can simply rub your sacrum (triangular bone in the lower back) using the heel of the palm slowly and firmly. Or press the thumb over the sacrum and move it gently in a circle, or press hands gently but firmly into the middle of each buttock.
A loving massage helps to allay anxiety and bring relief. Having someone rub your back will warm your skin as well as stimulate your body to release natural pain-killing substances. The touch of someone who loves you and wants to help you is very encouraging and empowering when you are tired, frightened and coping with contractions.
Water birth
Lying in water has proven very helpful in relieving pain during labour. Apart from relieving pain it is very relaxing and soothing. The water renders you weightless and brings relief between contractions. Some hospitals and institutions have birthing pools where women can relax in water during labour and even give birth in the water. This method of pain relief and birth requires specialised attention.
Warmth
Warmth applied on your lower back during labour provides some relief to pain. You can use an off-the-shelf hot-water bottle. If you do not have one, fill a normal large bottle with hot (but not boiling) water, lock the cap tightly and make sure there is no leakage. Then carefully wrap it in a towel and place it on your back. Massaging the lower back also provides warmth and pain relief.
When your baby’s head appears, a soft warm flannel placed over your perineum (the tissue between the back of the vagina and the back passage or anal area), helps ease the stretching sensation.
END: PG 03/41-42