The Best Labor Positions for a Smoother Delivery [According to a Birth Doula]

No—lying on your back isn’t your only option for labor. In fact, research shows that women who labor in more upright positions shorten their labor by about 1 hour and 22 minutes and are less likely to have a C-section.

Pretty compelling reason to try some new labor positions, right? We think so! And here’s why: when you physically move with the flow of labor, instead of just letting it happen to you, baby can descend more easily.

Your body already knows what to do. Think of these positions as tools in your birth toolbox—they work with your natural design to make labor smoother and more comfortable. (Yes, really!)

Why Labor Position Matters

The idea that you have to stay in one position during labor? Outdated and not realistic. Movement and position changes can be total game-changers when it comes to managing pain, helping baby descend and rotate, opening your pelvis, and—this is huge—giving you back some sense of control during an experience that can feel pretty overwhelming.

 

Remember this: gravity is your friend during labor. When you’re upright or moving, you’re working with your body, instead of against it. Different positions also relieve pressure on your back, give baby more room to wiggle into the best position, and can even speed things along.

 

“Movement in labor is key. It can reduce the perception of pain,” adds Kristin Revere, certified birth doula and founder of Gold Coast Doulas in West Michigan. “I tell my clients to listen to their body and move in the positions that feel good.”

 

One more thing: if you’re planning on an epidural, you might have some limitations on positioning. Every hospital and birth team is different, and so are their policies and procedures. But you still have options! Chat with your provider about what positions you can still try with an epidural so you’re not caught off guard when contractions start.

6 Labor Positions for a Smoother Delivery

There are tons of labor positions out there. But some tend to be more effective. Based on years of experience supporting births, Kristin and her certified doulas at Gold Coast recommend these six go-to labor positions:

1. Standing and swaying

Yes, it’s exactly what it sounds like: standing upright and gently swaying your hips side to side or in circles—bonus points if you’re leaning on your partner or a countertop for support.

 

This position works because gravity helps baby move down, while your hip movement helps them rotate. The distraction and comfort you get from swaying motions are also pretty magical in early labor.

2. Hands and knees

Get down on your hands and knees—on the bed, on the floor with pillows, whatever feels good. This position is a lifesaver for back labor because it takes pressure off your spine. Plus, if you have a partner in the room wanting to help, they can easily add counter pressure on your hips by squeezing them during contractions.

 

“I will never forget when my nurse demonstrated this technique during my first birth. I had bad back labor, and I firmly believe that this technique flipped my daughter—she suddenly started crowning,” Kristin says.

3. Side-lying

This one’s amazing because you can rest your body and make progress, all at the same time. Just lie on your side with a pillow or a peanut ball between your knees. Kristin also suggests alternating sides occasionally to help you stay comfortable.

 

Plus, side-lying is especially great if you’re limited on movement or have an epidural. It’s also one of the best positions for pushing because it opens your pelvis asymmetrically.

4. Supported squat

Whether you’re using a squat bar on the bed, leaning back on your partner, or sitting on a birth stool, squatting opens your pelvis to its maximum diameter. (We’re talking up to 30% more room—which matters!) And this position is especially powerful during the pushing phase. Just make sure you have solid support, as squatting for extended periods can be exhausting.

 

“I like to take a sheet or rebozo and throw it over a door or partner up and support my client as they hold it and squat,” adds Kristin.

5. Sitting upright and leaning forward

Sit on a birthing ball, the toilet—yes, we’re serious—or a chair turned backwards, and lean forward a bit. The upright position keeps gravity working for you, and leaning forward takes pressure off your back. And fun fact: sitting on the toilet can be especially effective because your body already associates that spot with “letting go.”

6. Standing lunge

Place one foot up on a chair, stool, or the side of the bed and lunge gently into that position during contractions. Opening up your pelvis like this gives baby extra wiggle room to find their way out. “Lunges are a tool doulas often use when labor stalls, provided the client has no medical or physical restrictions,” says Kristin. Just keep switching sides and see what feels best.

How Birth Doulas Can Help

Remembering different positions when you’re in the thick of active labor is no joke. It’s really hard! But that’s where a doula comes in. And that’s not all they do, either. They also:

 

• Suggest positions in the moment based on what your body’s telling them
• Help you safely get into and out of tricky positions
• Support your body physically (like holding you during a squat)
• Provide extra comfort, like massage and pressure/counter-pressure
• Remind your birth partner exactly how to help

 

Birth doulas take away the pressure of feeling like you’re doing this alone. Because let’s be honest, your nurse might get held up charting at the nurses’ station, and your partner might be too nervous to take charge and know what to do. If you’re in West Michigan, Gold Coast Doulas are ready to be that support. If you’re not local, consider using services like DoulaMatch to find support in your area.

 

All in all, here’s what really matters: movement is power during labor. These six positions above help you progress through labor to get to the pushing phase. And the good news? Some of them (like squatting, seated on a birth stool, hands and knees, and side-lying) actually work great for the pushing phase, too.

 

Every birth is different, and these are tools, not rules. What feels great for one person might feel awkward for you, and that’s completely fine. Trust your body, try different positions, and don’t be afraid to switch things up as often as you need to.

 

Kristin Revere, MM, CED, NCS, is a certified birth and postpartum doula and the founder of Gold Coast Doulas in Grand Rapids, Michigan. She is also the co-host of Ask the Doulas Podcast and co-author of Supported: Your Guide to Birth and Baby.