The Power of Movement in Labor for Progress, Position and Pain Relief

Note: This blog is focused on active labor. In early labor, rest and relaxation are key. Try to conserve your energy, get comfortable, and sleep if you can—movement becomes more helpful once labor picks up and contractions demand more of your attention.

When you imagine someone in labor you probably picture a woman lying in a hospital bed, hooked up to monitors, screaming from pain, waiting for her cervix to open like a time-lapse flower.

But labor doesn’t have to look like this…you don’t just have to lie there and let labor happen to you (even with an epidural!)…

Labor is a dynamic process that we’re meant to be a participant in.  One of the best ways we can support our labor’s progress and manage discomfort? →  Movement

Not “exercise,” not just walking the halls (even tho I do love that!) – but intentional, intuitive movement that benefits you and baby.

Let’s break down what that looks like – epidural or not.

How Movement Supports Labor Progress

Unfortunately labor isn’t a straight shot down and out your pelvis for your baby.

Your pelvis has curves, dimensions, and tight spaces your baby needs to rotate and wiggle through.

Your muscles, breath, and movement can either help expand those spaces or create roadblacks.

Movement in particular can:

• Create space in the pelvis for baby to engage, descent, and rotate
• Encourage optimal fetal positioning
• Relieve pressure or pain caused by baby’s position
• Stimulate contractions and labor progress
• Give you a sense of control, rhythm, and relief

How Movement Helps Ease Contraction Pain

Rocking, swaying, leaning, or shifting positions can reduce tension in your muscles, reduce pressure on sensitive areas (e.g. lower back and perineum), prevent you from becoming rigid and stuck in pain, and stimulate pain-relieving endorphins.  Movement helps your body cope with contractions by giving your brain and body something to do and focus on.  

Moving also helps create the space your baby needs to keep descending through your pelvis; so you’re not just tensing or bracing through every wave, but actually working with your body to keep the process going with less “stalls.”

Leaning Into Your Intuitive Movement

Labor is unpredictable and moves at a different pace for every woman.

Something I encourage all of my clients to do is start to listen and lean into their intuition during pregnancy so that come labor, they feel comfortable listening to their body’s cues.

If left undisturbed, you’ll see the same movement patterns in almost every woman – moving their hips in different ways depending on where their baby is in their pelvis.

If it feels good to you to sway, squat, lean, rock, etc – you’re probably onto something…that being what your baby and body need to keep labor progressing.

So your job?  Listen to your body.  Try different positions.  If you hate it – switch.  If it feels good (even if your team wants you to move) – stay in it (when safe of course). 

Move as long as you can, resting as much as you can in between.

Can You Keep Moving with An Epidural?

Getting an epidural doesn’t mean you’re stuck flat on your back for the rest of labor. You can still

• Rotate side to side
• Position your legs and hips with a peanut ball
• Try supported squats, sitting upright, and kneeling with help
• Change positions every 20-30 minutes

Curious what that looks like?  This blog post breaks down how to keep your pelvis and baby moving with an epidural.

How to Move Based on Where Baby is in Your Pelvis

I already mentioned listening to your intuition – that should trump everything else.  But if you’re exhausted and/or not able to tune into what your body is telling you it needs, there are certain movement patterns you can use, depending on where your baby is in your pelvis.

I already mentioned listening to your intuition – that should trump everything else.  But if you’re exhausted and/or not able to tune into what your body is telling you it needs, there are certain movement patterns you can use, depending on where your baby is in your pelvis.

Pelvic Inlet – where baby enters your pelvis

To open your pelvic inlet your body needs moves that open your knees wide and tuck your butt under, like:

Mid-Pelvis – where baby rotates and descends

This is the “boniest” part of your pelvis and where baby can have a hard time moving through if they don’t have the space.  To increase space in your mid-pelvis you need to do moves that position your legs differently from one another (asymmetrically), like:

Pelvic Outlet – where baby crowns and is born through

This area of your pelvis is done dirty during most hospital births – in order to open and create more space in your pelvic outlet you need to go knees in, ankles out…the opposite of what you most often see when a woman is pushing (feet in stirrups, knees shoved up wide into her shoulders).  Why?  It’s easiest for providers to see and manage things in.  But does it make it easier on you and baby? Heck no.  Instead you could:

Opening Your Pelvis is your go-to guide for moves to open each level of your pelvis that you can practice now and train your body to be able to access the movements come go time.

Move the Way You Were Made to During Labor

You were never meant to arrive at the hospital, hop in the bed, and then stay there for the remainder of your labor and baby’s birth.

The way you move your body has a huge impact on your baby and your comfort throughout labor.

So walk, sway, lean, rotate – whatever feels best in the moment.

Trust your body. Trust your baby.

Ready to Feel Confident and Prepared for Birth?

Here are 4 ways I can help:

🔹 Birth Prep Freebie — A simple, daily guide to prep your breath, body, and mind for labor

🔹 Opening Your Pelvis E-Book — Movement-based strategies to help baby navigate your pelvis

 📞 Book a Call — Let’s create a plan tailored to your birth goals, whether you’re unmedicated, epidural-friendly, or not sure yet

💬 Not sure where to start? DM me—I’d love to help you feel confident in your body and your birth plan.