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Best positions for labour and birth

How you move in labour can make a real difference. Here are simple positions to try, and why they help.

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In short

Stay upright

Standing, walking and leaning on a partner use gravity and can help baby move down.

Use a birth ball

Sitting and rocking on a ball can ease backache and keep your hips loose.

Hands and knees

This takes weight off your back and can help if baby is lying back to back.

Change often

Try a new position every 30 minutes or so. Your body will tell you what feels right.

Why position matters

In labour, your baby turns and moves down through your pelvis. Being upright and changing position gives your pelvis room and lets gravity help.

Research shows upright positions in the first stage are linked with a shorter labour, fewer epidurals and fewer caesareans.

Positions for early labour

Walk, sway your hips, or lean forward on a counter or your partner. Rock or circle your hips on a birth ball.

Rest between contractions, and lie on your side when you need a break.

Positions for back pain

Kneeling on all fours, or leaning forward over a ball or bed, takes pressure off your back. It can help if your baby is lying back to back.

Ask your partner to press firmly on your lower back during contractions.

Positions for pushing

Kneeling, squatting, standing, or lying on your side can all work for pushing. Side-lying can be gentle on your perineum.

Lying on your back is common but not always needed. Ask your midwife to help you find what feels right.

With monitoring or an epidural

Many units have wireless monitors so you can still move. With an epidural, you can still change position in bed, sit up, lie on your side or use a peanut ball between your knees.

Based on the Cochrane review of positions in the first stage of labour and NICE intrapartum care guidance. Mia teaches. Your midwife knows you best.

Sources: Cochrane review: Maternal positions and mobility during first stage labour · NICE guideline NG235: Intrapartum care

Good to know

Can I move with a monitor or drip?

Often, yes. Ask your midwife which positions work with your equipment.

Is lying on my back bad?

It is not unsafe for everyone, but upright and side positions are linked with a shorter first stage.

Should I practise positions?

Yes. Trying them in late pregnancy makes them easier to use in labour.

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