Your Comprehensive List of Tools for Pain Management During Labor

You might be wondering about pain management during labor and …

What does birth actually feel like? 

That’s a tough one—because the birthing experience is incredibly unique. For some, it feels like intense pressure or cramping. For others, it’s more of a wave-like rhythm of sensations. The truth? There’s no single way to describe it, and no one-size-fits-all answer.. 

The same thing goes for pain management during labor. 

No matter what your birth goals are—unmedicated, epidural, home birth, hospital, or somewhere in between—thinking about how to manage labor pain is likely at the top of your mind. Especially if this is your first time, the choices can feel a little overwhelming..

To help make things easier, we’ve compiled a well-rounded list of tools and techniques for pain management during labor. This guide will help  you feel prepared, informed, and calm going into your birthing experience. Explore, experiment, and find what feels right for you.

Because when you feel supported and empowered, you’re already setting yourself up for a beautiful birth experience.

Physical & Sensory Techniques For Pain Management During Labor

Labor is a highly physical process. Your body goes through a lot of changes quickly. Your baby needs to come out somehow!

These tools can be incredibly helpful as labor pain relief options. So, whether you’re planning on a medicated or unmedicated birth, you can keep all of these in mind. 

Here are a few options…

TENS Unit (Transcutaneous Electrical Nerve Stimulation)

• What it is: A non-invasive, drug-free device that sends mild electrical pulses to block pain signals sent to the brain. 
• Best use: Trying using it during early labor at home before heading to the hospital or birth center. 
• Benefits: Studies suggest that TENS can help reduce pain perception and improve overall comfort during labor—especially when started early and used consistently.

Rebozo Techniques

• What it is: A traditional Mexican practice that uses a long woven scarf (called a rebozo) to provide support, comfort and gentle
• Benefits: Rebozo techniques can help encourage optimal fetal positioning by gently rocking or shifting the baby. They also help release tension in the body—especially in the hips and lower back—which can be incredibly helpful for easing back labor. 

Peanut Ball

• How it works: While lying on your side, place the peanut-shaped ball between your knees or thighs to help open the pelvis and create more space for baby to move down. (It’s a great tool for promoting progress—especially when you’re resting or want to change positions.)
• Best use: The peanut ball is incredibly versatile. Whether you’re laboring without medication or have an epidural, it can be a game-changer. If you do have an epidural, it’s especially helpful in encouraging optimal fetal positioning and keeping labor moving smoothly.

Birthing Ball

• How it works: Sit, bounce, sway, or gently rock on a birthing ball to relieve pressure, promote pelvic mobility, and encourage your baby to get into a good position. (It’s especially amazing for early labor and staying active at home.)
• Benefits: A birthing ball can help reduce discomfort, support optimal fetal positioning, and provide a soothing rhythm that promotes relaxation. Bonus: It just feels good to move!

Acupressure & Reflexology

• How it works: This method involves applying steady pressure to specific points on the body—like the hands, feet, or lower back—to help manage pain and promote relaxation.
• Benefits: A partner or doula can assist by pressing on key points during contractions, providing both physical relief and emotional support. It’s a simple, hands-on comfort measure that can help reduce tension, encourage progress, and help you feel grounded and cared for during labor.

Birthing Comb

• How it works: Holding and gripping a comb during contractions activates acupressure points in the palm of your hand. This sensory input can help interrupt pain signals to the brain—kind of like giving your nervous system something else to focus on.
• Benefits: It’s a small but mighty comfort tool that helps shift your focus away from contraction pain. Plus, it’s super discreet, easy to pack, and doesn’t require any setup—just grab and go!

Warm Water (Hydrotherapy)

• How it works: Laboring in a warm shower or bath can help relax your muscles, ease tension, and provide gentle pain relief. The warmth and buoyancy of the water can create a soothing, almost spa-like environment—especially helpful during intense contractions.
• Benefits: Some hospitals and birth centers have birthing tubs available for comfort during labor. If you’re birthing at home, your midwife may provide or recommend an inflatable birth pool. And if you’re planning a home or birth center delivery, water birth might even be an option. Either way, hydrotherapy is a wonderful, natural tool for both comfort and calm. 

Changing Positions

Movement is one of the best things you can do during labor. It encourages your baby to find a good position, helps labor progress, and can make you feel more in control.

• How it can help: Shifting positions can ease pressure, reduce pain, and help contractions become more effective. It also gives you a sense of agency—which is a big deal when you’re doing hard work!
• Possible positions: Try walking, swaying, squatting, side-lying, or getting on hands and knees. Even slow dancing with your partner can be comforting and effective. Listen to your body—it’ll tell you what feels good.

Mind-Body Techniques For Labor Pain

The mind and body are deeply connected during labor—your mindset can truly influence how your body responds.

Staying calm, supported, and confident can help labor progress more smoothly and even feel more manageable. That’s why having a few pain relief options that tap into the mind-body connection is such a smart idea.

It also helps to practice these techniques ahead of time, so when labor begins, you feel more prepared, grounded, and in control. 

Breathwork Techniques

Remember: no one can take away your breath. It’s one of your most powerful tools—and it’s always with you.

Slow, intentional breathing is a proven way to manage pain and stay grounded during labor.

• Examples: Try slow breathing, patterned breathing, and deep belly breaths. Practice a few ahead of time to see what feels right for you.
• How it helps: Controlled breathing calms the nervous system, reduces tension, improves oxygen flow, and helps you stay focused through each contraction.

Guided Meditation & Visualization

During labor, it can be powerful to focus your mind somewhere other than the sensations in your body. Your imagination has the ability to transport you—so why not let it take you to a calm, peaceful place?

• Examples: Picture a serene beach, a quiet forest, or a place that brings you comfort. You can also listen to guided relaxation scripts or birth meditations to help you stay centered. 
• Benefits: Visualization and meditation can help lower stress hormones, increase oxytocin (that amazing love hormone!), and create a more positive, grounded birth experience.

Affirmations & Mantras

Consider preparing a few affirmations or mantras to repeat during labor—short, powerful statements that remind you of your strength and keep you centered. Choose words that feel meaningful, encouraging, and empowering to you.

• Examples: 
  • “My body was made for this.” 
  • “Each contraction brings me closer to my baby.”
  • “I am safe. I am loved.”
• How they help: Repeating affirmations can help you stay focused, boost your confidence, and create a positive mindset throughout your labor journey. It’s like having a quiet inner cheerleader by your side.

Music Therapy

Put that playlist together! Music can be a powerful tool during labor—whether you need to feel calm, uplifted, or totally in the zone. Choose songs that make you feel serene, strong, and supported..

• Benefits: Music can distract you from pain, lower stress and create a calming or motivating atmosphere depending on what you need in the moment. 
• Pro tip: Make your playlist in advance and keep it easily accessible—whether it’s on your phone, a speaker, or a birth partner’s device—so it’s ready to go when labor begins.

Medical Labor Pain Relief Options

While non-medical pain management techniques are effective in labor, some birthing people may choose (or need) medical interventions. 

Here are some common options:

Epidural Anesthesia

• How it works: Medication is administered into the epidural space of the spine, blocking pain from the waist down.
• Pros: Provides significant pain relief, allowing for rest – especially helpful during long labors. 
• Cons: May limit mobility and cause potential side effects such as a drop in blood pressure, shivering, or difficulty pushing in some cases.

Combined Spinal-Epidural (CSE) / “Walking Epidural”

• How it works: A combination of a spinal block and an epidural, allowing for some mobility. The spinal component offers fast relief, while the epidural provides longer-lasting pain control.
• Pros: Offers strong pain relief with the possibility of limited movement or sensation in the legs—hence the term “walking epidural” (though actual walking is often still restricted).
• Cons: Mobility may still be limited, and side effects similar to a traditional epidural can occur.

Spinal Block

• How it works: A one-time injection of anesthesia directly into the spinal fluid, offering rapid and complete pain relief.
• Typically used: Commonly used for cesarean births or when there’s a need for quick, short-term relief during intense, fast-moving labor.
• Note: Unlike an epidural, a spinal block cannot be repeated or adjusted once it’s administered.

IV Pain Medications

• Examples: Fentanyl or morphine administered through an IV during labor.
• Pros: Reduces pain without complete numbness.
• Cons: Can cause drowsiness, nausea, or a loopy feeling—and may affect your baby’s alertness at birth if given too close to delivery.

Nitrous Oxide (“Laughing Gas”)

• How it works: You inhale the gas through a mask as needed, and it helps reduce pain perception and ease anxiety.
• Pros: Self-administered and fast-acting and wears off quickly—so you stay in control.
• Cons: Doesn’t eliminate pain completely and may cause lightheadedness or nausea in some people.

Pudendal Block

• How it works: A local anesthetic is injected into the vaginal area (near the pudendal nerve) to numb the perineum and lower pelvic region.
• Typically used: Right before delivery—especially if forceps, vacuum assistance, or stitches are anticipated.
• Note: It doesn’t relieve contraction pain but can significantly ease the pushing stage or help with perineal pain.

Environmental & Emotional Support for Pain Management During Labor

When it comes to birth, the environment matters—a lot. Whether you’re at home, a birth center, or in the hospital, creating a space that feels safe, soothing, and supportive can make a huge difference in how you experience labor. Here are a few beautiful ways to foster a calm and comforting birth environment:. 

Here are a few options to keep in mind:

Dim Lighting & Calming Atmosphere

Where you give birth can absolutely shape how you feel during labor. A low-stress, peaceful space can work wonders for easing birth-related anxiety.  So, surround yourself with soft light and calming colors if possible (yes, this is still possible at the hospital). 

• How it helps: Reduces stress and encourages relaxation, and signals to your body that it’s safe to let go.
• Examples: Bring LED candles, twinkle lights, soft bedside lamps, or even a scarf to drape over harsh lights. (Try to avoid fluorescent lights if you can).

Doula or Partner’s Verbal Reassurance

Supportive words from someone you love and trust can be surprisingly powerful. In the midst of intensity, a familiar voice reminding you that you’re strong and capable can be everything.

• How it helps: Emotional support can reduce fear, increase oxytocin, and help you feel seen and safe.
• Examples: 
  • “You’re doing great.” 
  • “Your body knows what to do.”
  • “I’m right here.” 
  • “You’re amazing and you’ve got this.”

Low, Guttural Vocalizations

Okay, it might sound a little wild, but trust us—making low, open sounds can actually help you progress in labor. Many people instinctively do this, especially during transition.

• How it helps: Relaxing the jaw helps relax the pelvic floor (they’re connected!), and deep vocalizations can help you stay grounded through intense sensations.
• Examples: Slow and controlled moaning, grunting, deep sighs, or even singing. Let the sound come from your belly, not your throat.

Your Labor Pain Control Secret Weapon: Our Doulas

Labor pain management is not one-size-fits-all. The best approach often involves a combination of techniques, tailored to you, your preferences and your birth environment. 

Try exploring different options before labor begins, create a flexible plan, and most importantly, lean on your support team. You don’t have to do this alone.

Are you thinking about adding a doula to your birth team?

If so, here’s what Lindsay from Tampa, FL had to say about her experience with our team at Buddha Belly:

“We had the pleasure of working with Buddha Belly for the delivery of our twin boys and it was a wonderful experience. Starting with our first interaction with the owner Christie, through the delivery and after with our doulas. They were a great resource of information in helping to prepare for the labor and throughout the delivery process. We could highly recommend this team to anyone considering a doula!”

So—do you want to have the most informed, supported, and empowered birth experience possible? Let’s talk. We’d love to support you through every contraction, every choice, and every moment of your journey.