Coping with Early Labor Contractions – Rock Your Birth Podcast Ep 2

Welcome to Rock Your Birth, the podcast that helps you step into motherhood feeling confident, calm, and empowered. I’m your host, Cassandra Huneke, a certified pregnancy health coach, birth educator, and doula. Today, we’re going to talk about coping with early labor contractions.

What Do Early Labor Contractions Feel Like?

Two of the most frequent questions I get from my birth education and doula clients are: “What do contractions feel like and how do I know when real labor has begun?” 

Contractions have been likened to intense period cramps, pressure and tightness in the abdomen, or a dull ache or discomfort in the lower abdomen and back. They can feel like all of these throughout your labor or maybe just one or two types of sensations. Contractions move in a wave-like motion, with tightness starting from the top of the uterus and moving down to the bottom. 

Sometimes it can be difficult to tell when exactly early labor has begun, but generally true labor contractions come at consistent intervals and get closer together over time. Once contractions are at least 15-20 minutes apart and are lasting for 30 seconds or more, and the timing is getting closer over time, then it’s safe to say that early labor has started.

In false labor, or Braxton Hicks contractions, contractions may start and stop when you change positions or move around. Braxton Hicks can also be caused by even some mild dehydration, so drinking a few glasses of water would be helpful to alleviate them. But as always, if you’re not sure and something doesn’t feel right, call your care provider immediately. 

How Long Does Early Labor Last?

Early labor, also known as latent phase of the first stage of labor, can last for many hours to days. You may experience it differently, but especially for first time moms, we do typically see early labor lasting longer. 

Contractions at this point can be uncomfortable, but they are usually not intense or very painful. You should still be able to speak comfortably and get rest. You may not even notice early labor for a while, especially if it’s feeling like a dull backache, because, well you’re heavily pregnant when do you not feel like you have a backache right? 

However, because early labor can last for a longer time, it’s super important to be prepared for the long haul and know how to cope through this phase. It can be extremely exciting or nerve wracking to know that labor has begun. You may feel like it’s almost go time, you tell your partner and/or your doula, but the reality is you probably still have some ways to go. And the wait can be difficult to manage.

How to Cope with Early Labor Contractions

So here are some of my tips to enjoy and cope with early labor contractions:

Try to rest and sleep as much as possible. Giving birth is an endurance event. It is THE endurance event. Resting in between any activities is a good idea to help your body conserve energy. 

When it comes to timing contractions, my two cents is to be mindful of them at first to determine if true early labor has started. Notice when they start to feel closer together or a bit more uncomfortable. But I really encourage making an effort to ignore early labor until you can’t ignore it anymore. Putting too much attention on contraction timing can be more stressful than helpful and may cause you to go into “panic mode.”

So, it’s best not to time contractions constantly. Maybe every couple of hours when you notice a change. If they feel more intense, you feel pressure, or your water breaks, then it’s a good time to check in on the timing. But overall, these numbers aren’t as important as the feelings and sensations you’re having. 

My Personal Experience with Early Labor

I’ll give you a personal example – I had been aware of my labor starting for at least 12 hours and come 1am my contractions were very intense, lasting around 90 seconds, and were coming every 3 minutes. I thought not only was I in active labor, but according to the contraction timing, I thought I must be getting close to the second stage of labor – pushing, even though I wasn’t feeling much pelvic pressure at that point.

We went to the hospital only to find out I was only 1cm dilated and my contraction strength, although they were very painful for me, was still pretty mild, according to the monitor. Turns out, I was experiencing back labor because my daughter’s positioning was occiput posterior, meaning her back was facing my spine instead of facing my belly. So her head and her spine was putting a lot more pressure on my spine. Back labor is often more intense for moms. These babies are often adorably referred to as sunny side up, although the experience is anything but sunny or adorable.

But, I wish I had stopped looking at the clock constantly and paid more attention to what I was feeling in my body. Although I was feeling a lot of intense contractions, the pelvic pressure wasn’t there. I relied too much on the timing and having to go to the hospital only to learn I was NO WHERE near being done with labor, was so stressful and disheartening. Having to go back home and do that car ride all over again in so much pain, was not fun. So pay more attention to what you’re feeling than the timing. 

Tip for Birth Partners

And here’s a heads up for birth partners – If you are helping time the contractions, you should refrain from saying things like “Another one should be coming, get ready!” “That was a long one” etc. Stick with positive phrases like: “You are so strong, you look amazing, I’m so proud of you, I’m glad we’re doing this together.”

What Do I Do Once Labor Has Started?

After you realize labor has started, you may feel super excited and want to let your friends and family know. I suggest only picking a few people in your circle who need to know. Your birth partner, your birth doula, and your close family member or friend. If lots of people know you’re in labor, get ready for a lot of interrupting texts and phone calls asking if the baby has come yet.

You’re doing important work and don’t need the pressure or guilt of trying to keep everyone updated. This is your sacred time and environment, so having these boundaries put in place will help keep it that way. Maybe you can let friends and family know that you don’t want any messages. Tell them that when the baby is here, you will let them know. 

Stay Nourished and Hydrated

Another vitally important way to cope in early labor is to keep nourishing your body. Eat healthy foods, particularly small meals with protein and healthy carbs to help fuel your body for the work ahead, drink warm liquids like caffeine free tea and bone broth. Hospital policy says you cannot eat once you are admitted. I won’t get too much into this right now, but this policy is because in case you need a c-section they want your stomach to be empty to avoid the possibility of aspirating.

This policy is to protect the hospital from liability. I will just tell you that the evidence shows that eating small amounts and staying hydrated during labor is highly beneficial. I have personally seen midwives allow my clients to eat as long as their labor is progressing well. Check out Evidence Based Birth’s website to get more information on what studies actually show. 

Create a Relaxing Environment for Yourself

Finally, the last tip on coping in early labor is to stay relaxed. Create a comforting environment for yourself while laboring at home. Get your comfiest pillows and blankets together. Keep the lighting dim, play relaxing music or your favorite TV show to help you laugh and increase your oxytocin. Ask your partner to give you a light massage. Take a warm bath or shower when contractions begin to feel more uncomfortable or more intense.

Think about what makes you feel the most comfortable in your space. Do you love having your pet around? Then get in some good snuggle time with your fur baby to help you have your actual baby. Or if you already have a child, you could try to get some good snuggling time with them, as well. 

Staying calm and relaxed will help your oxytocin rise, which will help early labor progress. And even though that means your contractions will get more intense, this also means you’ll get closer to holding your baby. 

That’s it for today’s episode. If you are enjoying the podcast, please like, follow, and share. Until next time, Rock on mama.

Everything mentioned on Rock Your Birth podcast is not intended as medical advice and you should always consult your doctor before making any decisions regarding your health and pregnancy. 

⁠Get my free birth plan here ⁠so you can feel prepared and confident going into early labor.

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