Labor Positions That Actually Work: A Doula’s Guide
Labor Positions For Pain Relief & That Support an Easier, More Comfortable Birth
If you’ve ever wondered “What position should I be in during labor?”, the answer is: it depends on what your body and baby need in the moment.
As a birth doula, I guide my clients through simple, effective position changes that can:
• Reduce pain (especially back labor)
• Help labor progress more smoothly
• Support your baby in finding the best position for birth
This guide will walk you through the most helpful labor positions—and when to use them.
Why Labor Positions Matter
Labor isn’t something you just “get through” — it’s something your body actively does. Your pelvis is not fixed. It moves and changes shape depending on your position.
The right movement at the right time can:
• Create more space for your baby
• Reduce pressure on nerves (like back or leg pain)
• Help contractions become more effective
The Best Labor Positions (And When to Use Them)
HANDS AND KNEES
Best for:
• Back labor
• Baby in a “sunny side up” position
• Relieving pressure
Why it works:
Takes pressure off your spine and encourages baby to rotate into a more optimal position.
SIDE LYING
Best for:
• Resting during labor
• Overwhelm or exhaustion
• Epidural births
Why it works:
Allows your body to rest while still keeping your pelvis open and labor progressing.
SUPPORTED SQUAT
Best for:
• When baby is low
• Pushing phase
Why it works:
Opens the pelvic outlet and uses gravity to help your baby descend.
FORWARD LEANING
(Over a ball, bed, or partner)
Best for:
• Active labor
• Reducing tension
• Staying grounded
Why it works:
Combines rest and movement while keeping your pelvis open.
LUNGES (Asymmetrical Positions)
Best for:
• Stalled labor
• Baby needing more space to rotate
Why it works:
Opens one side of the pelvis at a time—this is often the key to getting labor “unstuck.”
What Your Pain Is Telling You
Your body gives clues about what position will help most.
Back pain:
→ Try hands & knees or leaning forward
Pain down your legs:
→ Open one side at a time (lunges or side-lying)
Overwhelming intensity:
→ Slow down with side-lying
Labor slowing down:
→ Add movement and asymmetry
How to Use This During Labor
Instead of searching for the “perfect” position, think:
What does my body need right now?
In most labors, you’ll:
• Change positions every 30–45 minutes
• Move between rest and activity
• Follow what feels intuitive
And you don’t have to figure it out alone—that’s exactly what I support you with.
Want Hands-On Support During Your Birth?
As a doula, I help guide you through labor with:
• Position suggestions tailored to your body and baby
• Physical support for pain relief
• Emotional grounding so you feel safe and confident
Serving: Atwater Village, Alhambra, Altadena, Burbank, Eagle Rock, Highland Park, Hollywood, Los Feliz, Glassel Park, Glendale, Pasadena, Silverlake, Mid-Wilshire, Mid-City, Culver City, West-LA, Santa Monica, Venice, Playa del Rey, Brentwood, Westwood, Studio City, Sherman Oaks, Encino, Woodland Hills, West Hills, Calabasas, Thousand Oaks
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About Ash Novickas
Ash Novickas is a Los Angeles based birth and postpartum doula, lactation specialist, newborn care specialist and educator. Through her practice, Earthside Holistic L.A.,She offers Ayurvedic and holistic maternal recovery and newborn care postpartum, and supports families across Los Angeles with comprehensive birth preparation, evidence-based education and trauma-informed birth support. Ash’s work extends beyond physical support to include emotional and identity transition into motherhood. She guides families through Matrescence- the profound psychological and relational transformation of becoming a mother- helping clients feel grounded, supported and deeply met through every stage of pregnancy, birth and early parenthood.