When I first searched Labor positions, I felt overwhelmed by diagrams, acronyms, and a lot of “do this, not that.” I wanted something simple: What should I try first? What actually helps? And how do I know if I’m doing it “right”? I’ve been there, friend.
What finally clicked was treating positions like a playlist, not a prescription. I learned a few upright moves to use gravity, a couple of “ahhh” rest positions for breaks, and one or two go-tos for back labor. I practiced with my partner so on the big day he could cue me—“Let’s try your right side,” “Want the ball?”—when words were… not my thing. Did I stay in one position the whole time? Not even close. I switched often, and that helped most of all.
This guide is that calm, mom-friendly version : clear steps, why each position helps, and how to mix them whether you’re unmedicated, using nitrous or IV meds, or have an epidural. Plus a few evidence bites to keep your inner researcher happy. You’ve got this. 💛
In this article : [+]
1) Start with the mindset : move often, rest smart
Why it works : Changing positions can help you manage sensations, improve comfort, and may support baby’s rotation and descent. Global guidelines encourage mobility and upright positions for healthy labors because many people feel more in control and more comfortable when they can move.
How to try it : Aim to switch every 20–30 minutes—alternate an active position (standing, walking, swaying) with a restorative one (side-lying, supported sitting). Ask your team what’s safe with your monitoring or epidural.
Mom note : I taped a tiny timer to my bag. When it buzzed, we picked a new pose.
2) Walking & standing sway (early labor MVPs)
What it looks like : Walk the hall or your room; pause during waves to lean into your partner or a counter and sway your hips.
Why it helps : Walking and swaying keep the pelvis moving, use gravity, and can make sensations feel more manageable. Many parents also feel calmer when they’re upright and active.
Try this tweak : Rest your forearms on the bed at hip height, soften your knees, and breathe low and slow through each wave.
3) Supported squat (for opening and descent)
What it looks like : With a squat bar, partner under your arms, or holding a sturdy strap/sheet, lower into a supported squat during or between surges.
Why it helps : Squatting widens the pelvic outlet and recruits gravity to encourage baby’s descent—especially helpful during the pushing phase if it feels good to you. Reviews of upright birth positions (for those without epidurals) suggest potential benefits like a small reduction in pushing time and fewer episiotomies—though results vary by study.
Epidural note : If you have an epidural, your team can help with modified squats using the peanut ball or bed adjustments.
4) Sitting (chair, birth ball, “throne”)
What it looks like : Sit on a birth ball or chair with feet wide; rock or circle your hips. The “throne” is sitting upright on the edge of the bed or even on the toilet (great for relaxing the pelvic floor).
Why it helps : Gentle pelvic motion can ease discomfort, and the slight forward lean can help baby settle deeper. Many find the toilet position surprisingly effective because it naturally relaxes the perineum.
Pro tip : Stack pillows on the over-bed table and lean forward to rest your chest between surges.
5) Lunges & asymmetrical positions (for rotation)
What it looks like : One foot up on a low stool or chair; lean gently toward that side during contractions. You can also try a side lunge with one knee on the bed and the other foot on the floor.
Why it helps : Asymmetry opens one side of the pelvis more than the other and can encourage a baby who needs a little rotation to find a better angle.
Make it cozy : Hug pillows or your partner’s waist while you lunge; exhale longer than you inhale.
6) Hands-and-knees (back-labor bestie)
What it looks like : On all fours on the bed or mat; rock your hips, or drape your upper body over a birth ball/pillows.
Why it helps : Takes pressure off your spine and can reduce back pain; some trials didn’t find consistent evidence that it turns a baby from occiput posterior (OP) to anterior, but people often report more comfort and less persistent back pain when using it. That alone makes it worth a try.
Add-on : Ask your partner for counter-pressure or double-hip squeezes during surges.
7) Side-lying (restorative, epidural-friendly)
What it looks like : Lie on your side with knees bent; place a peanut ball or pillows between your knees/ankles. Switch sides every few contractions.
Why it helps : Offers rest while keeping the pelvis open; works well with continuous monitoring and epidurals. Some studies suggest the peanut ball may shorten the first stage and is associated with lower cesarean rates in epidural labors (evidence is evolving but promising).
Pro tip : Ask your nurse for the best peanut-ball size for your height/hips.
8) Water therapy (shower or tub)
What it looks like : Warm shower over shoulders/back—or immersion in a labor-approved tub.
Why it helps : Heat, buoyancy, and gentle pressure are deeply calming. A Cochrane review found that immersion in water in the first stage was associated with less epidural/spinal analgesia use, without evidence of increased adverse effects.
At minimum : Even a warm shower can reset your nervous system between exams or position changes.
9) Pushing positions : listen to your body (and gravity)
Options to try : Supported squat, hands-and-knees, side-lying, semi-reclined with legs supported, or kneeling while leaning forward.
What the research says : For people without epidurals, upright positions in second stage may bring small benefits (for example, slightly less time pushing and fewer episiotomies in some studies). For those with epidurals, evidence is mixed on whether upright positions change big outcomes—but comfort and personal preference still matter.
Real talk : The “best” position is the one you can sustain that helps you push effectively and feel safe.
10) With an epidural : your positioning game plan
What to expect : You’ll have less mobility, but you can still switch positions in bed: left/right side-lying with a peanut ball, semi-reclined, or a carefully assisted supported sitting. Your nurse can help you rotate every 20–30 minutes to keep things moving.
Helpful tools : Peanut ball between knees/ankles, pillows behind your back for a slight forward tilt, and bed adjustments to change angles. Reviews and guidelines emphasize frequent position changes for comfort and optimal fetal positioning, even with an epidural.
11) Hospital-favored positions (what to know)
Lithotomy (flat on back with feet in stirrups) : Convenient for exams, but it works against gravity and can feel more intense for some. If you prefer something else and it’s safe, speak up.
Semi-reclining (about 45°) : Common with epidurals; ask about tilting or side-lying alternations and using the peanut ball to keep the pelvis open. (National guidance encourages supporting the woman’s choice of position whenever possible.)
Script you can use : “Can we try side-lying with the peanut ball for a bit?” or “Could I push on my side/hands-and-knees if monitoring allows?”
12) How to mix positions (your easy flow)
- Early labor : Walk + standing sway → Shower → Birth ball sitting
- Back labor : Hands-and-knees + counter-pressure → Warm pack → Side-lying
- Needing rest : Side-lying with peanut ball → Dim lights → Slow breathing
- Ready to push : Try supported squat or side-lying → Change sides every few contractions
- With epidural : Alternate left/right side-lying with peanut ball → Semi-reclined with pelvic tilt → Return to side-lying
Key : Use your breathing (longer exhale) and partner cues (“water, lip balm, switch sides”) to keep a calm rhythm.
13) Partner/doula cheat sheet (so you’re not doing this alone)
Your support person can :
- Time a gentle position change every 20–30 minutes
- Offer counter-pressure or hip squeezes during waves
- Keep water and cool cloths coming
- Advocate for choices : “She’d like to try hands-and-knees if monitoring allows.”
- Cheer you on: “You’re safe. One wave at a time. I’m right here.”
Continuous, kind support is linked with shorter labors, fewer interventions, and more positive experiences—your cheer squad truly matters.
14) Quick troubleshooting
- “I feel stuck.” Try an asymmetrical move (lunge, one knee up) or switch to the other side-lying with a peanut ball.
- “Back pain won’t quit.” Hands-and-knees + firm hip squeeze; add warm packs. Studies show comfort often improves even if baby doesn’t flip immediately.
- “I have an epidural and feel nothing to push with.” Ask your team about laboring down briefly, then try side-lying or semi-reclined with guided pushing and frequent micro-position changes.
Tiny expert insights (trust-builders you can share)
- Mobility & upright positions are recommended in healthy labors to enhance comfort and control.
- Upright birth positions (without epidural) may bring small benefits like shorter pushing and fewer episiotomies; evidence varies by study.
- With epidurals, evidence is mixed on whether upright versus recumbent changes major outcomes, but frequent position changes are still supported for comfort and fetal positioning.
- Water immersion in early labor is associated with less epidural/spinal use and no increase in adverse effects.
- Hands-and-knees may not reliably rotate OP to OA but does improve maternal comfort and reduce persistent back pain in studies.
- Peanut ball use with epidurals is associated in some studies with shorter first stage and lower cesarean rates; evidence is promising and evolving.
- Professional bodies (ACOG/NICE) emphasize supporting the woman’s chosen positions and frequent re-positioning for comfort and progress.
Wrapping Up with Love & Support
Mama, there’s no “perfect” pose—there’s the position that helps you feel safe, strong, and supported right now. Your body is wise; your baby is working with you. Try a move, breathe through a wave, switch when you need to, rest when you can. Every small adjustment is a step toward meeting your little one. You’re doing beautifully—one position, one breath, one moment at a time. 💛
Which position are you most excited to try—hands-and-knees, side-lying with a peanut ball, or the classic standing sway? Share your pick (and your due month!) in the comments. Want my printable “Labor Positions Playbook” (with quick diagrams + partner cues)? Type POSITIONS below or join my email list and I’ll send it straight to your inbox.