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Natural Pain Relief in Labor: Massage, Water, and Hypnobirthing

NNova editorial team · 6 min read

Massage, a warm shower or bath, breathing techniques, and hypnobirthing may reduce anxiety and how intense labor pain feels, but they do not replace other pain-relief options. Practicing them ahead of time often helps.

What the evidence says about non-medicine pain relief

Massage, water, and hypnobirthing may make labor feel easier both physically and emotionally. Research suggests they are more likely to lower anxiety and muscle tension, and may change how pain feels, than to remove pain completely.

What people commonly use

  • Massage of the lower back, shoulders, or hips may help the body relax and shift attention away from contractions.
  • Firm pressure on the lower back, sometimes called counterpressure, may ease back labor pain for some people.
  • A warm shower or bath may help some people cope with contractions. Ask your provider whether water use is right for you, since it depends on your health and whether your water has broken.
  • Hypnobirthing relies on breathing, relaxation, and focus. It is a way to practice a calmer response to contractions, and many people find it helpful.
Call your provider right away if you have heavy bleeding, fever, severe trouble breathing, a severe headache, vision changes, or a sudden change in how you or your baby feel. Also call if your water breaks or you have regular contractions before your due date.

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General information only; it does not replace advice from your doctor or midwife.