Coping With Early Labor at Home: 15 Tips for a Smoother Start to Birth
In early labor, contractions begin, and your cervix starts to soften, thin, and open in preparation for active labor. Early labor may last several hours or up to a few days. Staying relaxed during this time supports a smoother start to birth.
As a nurse midwife, I see women almost every day in triage in early labor. It can be a long and frustrating part of having a baby. I have found that the following tips and techniques can help expecting parents remain as comfortable as possible at home during early labor. I hope they can help you too!
1. Gentle Movement to Encourage Progress
Movement keeps labor productive and can relieve back, hip, or pelvic pressure.
Try gentle, intuitive motions such as:
- Swaying your hips
- Walking slowly
- Leaning forward on a counter
- Rocking on hands and knees
- Slow dancing
These movements use gravity to help labor progress and help your baby move into a good position.
2. Stay Hydrated and Nourished
Your uterus is a muscle, and muscles work best when well hydrated. Sip fluids regularly to keep your body energized. Great drink options include:
- Water
- Electrolyte beverages
- Coconut water
- Broth or herbal tea
Light snacks like fruit, yogurt, toast, nuts, or smoothies can help maintain energy without upsetting your stomach.
3. Enjoy a Warm Shower or Bath
Warm water is a natural pain reliever. It can help calm and comfort you during early labor.
Warm water can lower stress and support your body’s labor rhythm. Check with your clinician or Labor & Delivery unit before taking a bath if your water has opened. I have found that relaxing in a long shower is one of the most useful ways to cope during early and active labor.
- A warm shower can melt tension from your back and shoulders.
- A warm bath offers full-body relaxation and reduces the intensity of contractions.
- Evidence suggests that spending time in water during labor helps labor progress.
4. Use a Birthing Ball for Comfort and Stability
A birthing ball lets you move gently to relieve pressure and encourage progress. For example:
- Gentle bouncing
- Rocking side-to-side
- Leaning forward and resting on the ball
- Slow hip circles
These movements help open the pelvis and reduce back discomfort.
5. Make Rest a Priority
Resting during early labor helps you conserve energy for when labor intensifies. I have found that many people are so excited that labor is starting that they wear out early in the process. Even short periods of rest are valuable. Ways to support rest include:
- Side-lying with pillows
- Napping between contractions
- Soft music, low lighting, and quiet surroundings
- Slow, rhythmic breathing to stay relaxed
6. Try Massage and Counterpressure
Touch can be grounding and comforting during early labor. A partner or support person can help by giving you:
- Counter pressure on your lower back during contraction. This is especially helpful if you’re experiencing back labor.
- Hip squeezes (when someone squeezes on either side of your hipbones.)
- Gentle massage on the shoulders and back
7. Consider Using a TENS Unit
A TENS unit (Transcutaneous Electrical Nerve Stimulation) provides drug-free pain relief using gentle electrical pulses. It is a small device often used in physical therapy. I own one myself that I frequently use for back pain. Benefits include:
- Natural, adjustable comfort
- Helpful for back and pelvic pain
- “Boost” button for contraction peaks
- Easy to use while upright or moving
Many birthing parents find it effective in early labor because it provides a different sensation from pain. If you’re interested in a TENS unit, talk with your ob-gyn clinician before using one. Do not use a TENS unit in water.
8. Use Ice or Heat for Soothing Relief
Temperature therapy is a simple but powerful tool during early labor. Different sensations offer different types of comfort.
Heat for Softening and Relaxation
Heat helps muscles loosen and encourages your body to let go of tension. Heat can bring a sense of steady calm, especially between contractions. Try:
- A warm heating pad
- A rice sock
- A hot water bottle wrapped in a towel
- Warm compresses on your lower back or pelvis
Cold for Numbing and Refreshing Relief
Cold therapy helps if the pain is sharp or if you feel hot. Cold can numb sore spots and reduce swelling. Use what feels best. Some people alternate heat and cold for balanced comfort. When I was in labor, I found an icepack on the back of my neck helped to relieve tension. Try:
- An ice pack wrapped in a thin cloth
- A chilled gel pack
- A cool washcloth on your face, chest, or neck
9. Practice Breathing Techniques
Breathing is one of the most effective tools you can use anywhere, anytime. Simple techniques include:
- Inhale slowly through your nose, exhale longer through your mouth
- “Smell the flower, blow out the candle”
- Deep belly breathing to reduce tension
These techniques help center your mind and make contractions easier to manage. I have found it best to practice different techniques with a partner during pregnancy. Your partner can help guide your breathing in labor.
10. Visualization and Mindfulness
Mental relaxation can make a big difference in early labor.
Mindfulness keeps you grounded and confident. Try:
- Guided imagery
- Calming birth meditations
- Visualizing your cervix softening and opening
- Imagine each contraction as a wave rising and falling
11. Use Birth Affirmations
Positive affirmations shift your mindset, ease fear, and support relaxation. Post them around your space or ask your support people to repeat them to you. Some people listen to them as audio tracks. My favorite affirmation is “My body knows just what to do.” Examples:
- “Each wave brings me closer.”
- “My body knows how to birth my baby.”
- “I am strong, safe, and capable.”
12. Aromatherapy for Calm and Focus
Essential oils can create a peaceful environment for labor, helping you stay centered.
Use oils in a diffuser or on a cloth to inhale or use in a compress. You can also mix essential oils with a carrier oil and use them for a massage. It’s helpful to consult someone, such as a doula or midwife, who is familiar with using essential oils in pregnancy and labor. Some options include:
- Lavender for relaxation
- Citrus for energy
- Frankincense for calming nerves and emotions
- Peppermint for nausea or exhaustion
13. Music or Sound Therapy
Sound can ease your mood, steady your breath, and make you feel safe. Choose what helps you feel calm and comfortable. Different sounds may be helpful at different stages of labor and for the sensations experienced. Choices include:
- Soft birth playlists
- Nature sounds
- Instrumental music
- Upbeat tracks for energy
14. Create a Cozy, Calm Environment
Your environment affects oxytocin, the hormone that supports labor. The more relaxed you feel, the more smoothly early labor often progresses. Enhance comfort with:
- Dim lights
- Cozy blankets
- Warm socks
- A quiet, private space
- Minimal interruptions
15. Support From Your Birth Partner
Emotional support is one of the most powerful comfort tools available. Connection promotes calm and supports the release of labor hormones. Your partner can:
- Offer reassurance
- Hold your hand
- Help with breathing
- Maintain a peaceful space
- Remind you to drink, move, or rest
Trust Your Body and Follow Its Rhythm
Early labor is your body preparing for birth. Listen to your instincts and choose comfort techniques that work for you. Each contraction brings you closer to meeting your baby. If your early labor is progressing normally, it’s usually safe and comfortable to stay home. Reach out to your clinician if you have any concerns.
Resources for Parents
American College of Obstetricians and Gynecologists
American Academy of Pediatrics
Featured Author
Ruth Mielke, CNM wrote a biography that starts: I joined Kaiser Permanente South Sacramento in 2002 after completing my midwifery training. Most of my clinical training took place at this same facility, and I valued the role nurse midwives played in providing high-quality care. I moved several times but stayed within the Kaiser Permanente system in Santa Rosa and Santa Clara.
Ruth Mielke, CNM biography reads: After almost 17 years at Kaiser Permanente, my family left California for several years, and I practiced as a nurse midwife in Massachusetts. During our time there, I returned to Frontier Nursing University and earned my Doctorate of Nursing Practice (DNP). My culminating quality improvement project focused on perinatal depression screening and treatment.
I’m delighted to be back in California as of 2024 and working again at Kaiser Permanente in Redwood City. After working at other medical care systems, I have a huge appreciation for the integrated and comprehensive care provided at Kaiser Permanente. There was nowhere else I even considered working!
Read more here: https://mydoctor.kaiserpermanente.org/ncal/providers/ruthmielke Disclaimer: If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder. This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.