The Best Labor Positions for a Faster, More Comfortable Birth

When it comes to labor, movement and positioning can make a huge difference in both comfort and progress. The right positions can encourage your baby to descend, help with dilation, and make contractions more effective—all while easing pain. If you’re looking for ways to support your body during labor, here are five powerful positions that can help.

1. Hands and Knees

This classic position is a game-changer for relieving back labor and encouraging baby to rotate into an optimal position. How to do it:

• Get on all fours with your hands shoulder-width apart and knees hip-width apart.

• Rock your hips gently or try deep, intentional breathing to stay relaxed.

• If you have extra tension in your lower back, lean forward onto a birth ball or pillows for added support. Why it works: This position takes pressure off your spine, helps with back pain, and allows gravity to encourage baby into the best position for birth.

  
  

2. Elevated Side Lunge

A deep side lunge opens the pelvis and encourages baby’s descent, especially if they need a little nudge to move lower. How to do it:

• Stand next to a sturdy surface like a hospital bed or chair.

• Place one foot up on the elevated surface, keeping your knee bent and your foot flat.

• Gently lean into the raised leg to deepen the stretch while keeping your other leg straight.

• Switch sides every 15-20 minutes. Why it works: This movement opens the pelvis asymmetrically, helping baby engage and move further down the birth canal.

  
  

3. Stair Walking

Gravity and movement work together to create more space for baby and encourage dilation. How to do it:

• Walk up and down a flight of stairs, taking the steps sideways if it feels comfortable.

• Try taking two steps at a time to create a deeper stretch in the pelvis.

• Use the railing or a support person for balance. Why it works: The gentle bouncing motion and movement help baby descend while also encouraging cervical dilation.

  
  

4. Partner-Assisted Deep Squat

Squatting helps open the pelvis and uses gravity to assist in moving baby down. How to do it:

• Stand facing your partner and hold onto their hands or shoulders.

• Slowly lower yourself into a deep squat, keeping your heels flat if possible.

• Allow your partner to support your weight so you can relax into the position.

• Hold for a few contractions, then slowly stand back up. Why it works: This position widens the pelvic outlet by up to 30%, giving baby extra room to descend and engage.

  
  

5. Side-Lying with a Peanut Ball

If you need to rest during labor but still want to encourage progress, this position is perfect. How to do it:

• Lie on your side with a peanut ball (or a stack of pillows) between your knees.

• Keep your top leg elevated to create space in the pelvis.

• Switch sides every 30-45 minutes. Why it works: This position helps keep the pelvis open while allowing you to conserve energy between contractions.

  
  

Final Thoughts

Labor is a dynamic process, and your body instinctively knows how to move through it. These positions can help you manage pain, encourage labor progress, and make the experience more comfortable. Try them out, listen to your body, and remember—you were made for this!