Reduce labour pain: Your path to a gentle and beautiful birth

Labour hurts - this is probably one of the most common statements that expectant mothers hear. But is this really an incontrovertible truth? Many women report births without pain, some even find them beautiful. What do these women do differently? And how can you organise your birth so that it is a positive and pain-free experience? Here you can find out everything you need to know to minimise the pain of childbirth and concentrate on your baby with joy.

Where does the pain during labour come from?

In order to be able to actively influence labour pain, it is important to understand where it comes from in the first place. This is because the contractions, the labour pains themselves, do not cause the pain directly. Rather, the pain is caused by:

• Pressure of the baby on the cervix, organs and tissue.
• Stretching of muscles, connective tissue and skinto make room for the baby.
• Traction on the uterine ligaments.
• The hormone Prostaglandinwhich prepares the uterus for labour, increases the sensation of pain when it is freely present in the blood.
• Stress and anxietythat make your body tense and your breathing more uncontrolled.

All of these factors can increase pain. But the good news is: this is exactly where you can start to reduce the pain.

9 tips to reduce the pain of childbirth

1. knowledge reduces fears

Ignorance is often the greatest source of fear. Inform yourself fully about the birth process so that you understand what is happening to your body. This will give you security and confidence. Also discuss with your partner what will reassure and strengthen you - after all, you are a team.

2. choose your place of birth carefully

A safe, secure place is essential for a relaxed birth. Whether it's a clinic, birth centre or at home - you should feel at ease. The medical team and the person accompanying you should also make you feel safe.

3. adjust your diet during pregnancy

At the end of pregnancy, it helps to avoid quickly available carbohydrates. High insulin levels block the receptors to which prostaglandin must dock, which can delay labour and increase pain. Focus on fibre-rich, slowly available carbohydrates.

4. make room for your baby

An upright position such as standing, sitting or the quadruped position helps to give your baby more space. Warmth, for example in a birthing bath, relaxes the muscles and makes labour easier.

5. relaxation through exercise and massages

Movement during labour and gentle massages promote blood circulation and relieve tension. This helps to reduce pain and support the labour process.

6. breathe calmly and consciously

Conscious breathing relaxes you and gives you control. Concentrate on taking long, deep breaths - this calms your mind and body and alleviates the sensation of pain.

7. trust your intuition

Every birth is very special and you are the expert on your body. If you trust your intuition and act in a self-determined way, you will feel less at the mercy of your body. Self-confidence and autonomy during labour help you to reduce pain.

8. avoid the supine position

The classic supine position can obstruct the flow of breath and take up space for your baby. Instead, opt for an upright birthing position in which you feel comfortable.

9. joy as a source of strength

The anticipation of your baby is a powerful motor. Let this joy light up your path like a sun. It gives you strength, courage and confidence in your body.

Why giving birth can be a wonderful experience

With the right knowledge, the right preparation and a supportive environment, you can experience birth as something wonderful. Pain is not inevitable - you have the opportunity to minimise it through targeted measures. By consciously directing your body, your breathing and your emotions, birth not only becomes easier, but also a powerful and positive moment in your life.

Use these tips to look forward to your birth and make it a unique experience. Your baby and you - you are the perfect team to walk this path together.