41. How to Work With Your Body (Not Against It) During Labor
Because Fighting Your Own Biology Is So Last Season
Picture this: You’ve prepped your hospital bag, nailed your playlist (yes, Beyoncé is on it), and practiced your breathing until your partner sounds like Darth Vader. You’re ready for labor—right?
Sort of.
What most people don’t prepare for is how to actually move their body during labor. And spoiler alert: it’s kind of a big deal. Movement and positioning can help your baby descend, open your pelvis, ease your pain, and give your labor a much-needed nudge in the right direction.
And yet, too many birthing people are told to “just lie down and rest.” Yeah... no. That advice belongs in the same dusty drawer as rotary phones and twilight sleep.
👉 This post is here to change that.
We’re talking real, practical ways to work with your body during labor—from early contractions to the pushing stage—so you’re not stuck fighting gravity or feeling like your birth plan is happening to you instead of with you.
Why Movement in Labor Isn’t Optional (Even If You’re Tired)
You’ve heard it: “Rest while you can.” And hey, rest has its place—but let’s be clear: lying flat on your back like a pancake isn’t doing your baby (or your pelvis) any favors.
Here’s why movement is not just a nice idea—it’s a legit labor strategy:
It uses gravity to your advantage. Your baby isn’t trying to climb up and out. Help them descend by staying upright and mobile.
It opens your pelvis. Different positions actually change the shape and diameter of your pelvis. (Yes, it’s that cool.)
It eases pain and discomfort. Rocking, swaying, or even just shifting your weight can ease contractions and reduce pressure.
It gets labor progressing. Stalled labor? Position changes can help realign baby and re-engage the process.
✨ Think of movement as your built-in labor GPS: always recalculating, redirecting, and finding the smoothest route forward.
Early Labor Movement: Get in the Groove
This is the stage where contractions are irregular but becoming more consistent—and this is not the time to trap yourself in bed binge-watching your comfort show. Early labor is your warm-up lap. Use it.
Try these:
Walking around your house or outdoors.
Hip circles on a birth ball. (Picture hula hooping in slow motion.)
Hands and knees or child’s pose. Great for back pain and baby rotation.
Side-lying with a peanut ball (if you’re resting). Yes, you can rest and support your pelvis.
💡 Pro tip: Switch positions every 30–60 minutes to keep things moving.
Active Labor Movement: Keep That Energy Flowing
Now we’re in the thick of it. Contractions are stronger, longer, and closer together—and you’re probably thinking, “Okay, this is real.”
Some labor-tested winners:
Standing lunges with one foot on a low stool or chair.
Sitting backward on the toilet (aka the dilation station).
Slow dancing or swaying with your support person.
Squatting (supported or hanging).
💡 Reminder: Don’t force it. Follow your body’s cues and rotate through options.
Transition & Pushing: Positioning With Purpose
This stage can feel like the body’s own version of a freight train. Things get intense, fast—and your instincts will be loud.
Here’s how to work with your body:
Side-lying: Conserves energy and opens your pelvis.
Hands-and-knees: Reduces tearing risk and helps rotate a posterior baby.
Kneeling upright or leaning over a birth ball: Takes pressure off your back.
Squatting or using a birthing stool: Maximizes pelvic outlet.
💡 Real talk: Pushing isn’t about brute force. It’s about strategy, breath, and listening to what your body (and baby) are telling you.
Real Scenarios: When Movement Changed Everything
A first-time mom stuck at 5cm for hours walked stairs sideways, did lunges—and hit 8cm within the hour.
A mama with back labor rotated to hands-and-knees, and baby flipped anterior within two contractions.
Another opted for side-lying during pushing, slowed crowning, and minimized tearing.
👉 These aren’t flukes. They’re proof of working with the body instead of against it.
Your Body Is Built for This—So Let It Do Its Job
Movement during labor isn’t about checking a box or proving anything. It’s about honoring what your body already knows how to do.
So no, you don’t need to labor like a statue.
You get to move. To sway. To adjust. To listen—and respond.
Want a Smarter Way to Navigate Birth?
If you want to go into labor feeling confident, informed, and prepared with evidence-based tools like this, grab my Free Research Cheat Sheet for Parents. It’s packed with insights to help you ask better questions, make clear decisions, and work with your body—not against it—every step of the way.
👉 [Download the Free Cheat Sheet Now]
✨ Working with your body isn’t just about movement—it’s about momentum. Keep it going. You’ve got this.
