Labour is an intense experience, and the positions you choose during active labour can make a big difference in your comfort, pain management, and progress. Moving into different positions can help ease contractions, encourage your baby’s descent, and reduce the likelihood of interventions. It can even make your labour go faster! I wanted to write a quick blog post outlining the best positions during active labour, so here it is! Save this infographic for future reference, or print it out to help you try some positions during active labour. Often your body knows exactly what to do! Listen to your body and intuitively get into the position you think is right for you. It's good to have some ideas in your back pocket  😉 Here are some of the best positions for active labour that can help you feel more in control and support your body’s natural progress.

1. Upright Positions

Staying upright during labour takes advantage of gravity to help your baby move down into your pelvis. Also, staying upright will help your baby go into the pelvis correctly (with their face towards your back - also called OA position). This will help your labour progress more quickly! Standing and Swaying

• Helps your baby descend more efficiently
• Relieves back pain by shifting weight
• Encourages relaxation through rhythmic movement

💡Pro Tip:  You can stand and sway in the shower with the shower head on your back to relieve some of that back pain. This combines both hydrotherapy and standing position! Walking

• Keeps labour progressing by encouraging contractions
• Helps with baby’s rotation and positioning
• Gives you a sense of movement and control

💡Pro Tip:  Ask to walk around the unit if you're in the hospital or go for a nice nature walk if you are still laboring at home. Leaning Forward (Against a Wall, Partner, or Bed)

• Takes pressure off the lower back
• Allows for gentle rocking motions to ease discomfort
• Creates an open pelvis for baby’s descent

💡Pro Tip: If you're in the hospital raise the bed to the highest position and lay on a pillow between contractions or during if that works for you!

See more tips for labour here: The Best Way to Cope With Contractions During Labour

2. Hands-and-Knees Position

Being on all fours is great for relieving back labour and helping a posterior baby rotate.

• Reduces pressure on the lower back
• Encourages optimal fetal positioning
• Allows for gentle swaying or pelvic tilts to manage contractions
• Can be used with a birth ball or rebozo for extra support

💡Pro Tip: You can do this in the labor bed even if you have an epidural!

3. Squatting Positions

Squatting opens up the pelvis significantly, giving your baby more room to descend. Supported Squat (Holding Onto a Partner, Bed, or Squatting Bar)

• Uses gravity to aid in the baby’s movement downward
• Increases the opening of the pelvic outlet
• Requires some strength, so a partner or support is helpful but it's still possible even with an epidural in the hospital bed!

💡Pro Tip: Ask for a squatting bar, all birthing beds should have them! They're great for pushing positions too. Birthing Ball Squat

• Offers support and balance
• Helps keep the pelvis open
• Allows for gentle bouncing to relieve pressure

4. Sitting Positions

Sitting can be a restful yet effective position in active labour. Sitting on a Birthing Ball

• Encourages pelvic movement and baby’s descent
• Provides cushioning and support
• Reduces strain on legs while keeping an upright posture

Straddling a Chair

• Allows leaning forward for relief
• Encourages baby to move into the best position
• Helps take pressure off the lower back

💡Pro Tip: Try straddling the toilet! A lot of women love laboring on the toilet and call it the "dilation station". The "hole" in the toilet helps to relieve the pressure on the perineum.

5. Side-Lying Position

This is an excellent position if you’re tired but still want to keep labour progressing.

• Reduces strain on joints and muscles
• Allows for rest while keeping the pelvis open
• Can be used with a peanut ball for optimal positioning
• Is great for those with epidurals and when it comes time to push!

Read more about peanut balls here: The Peanut Ball. A Miracle Tool That Will Shorten Your Labour.

6. Kneeling and Leaning Forward

This is a good position for relieving pressure and opening the pelvis.

• Takes strain off your back
• This can be done using a birth ball or bed for support
• Encourages baby’s rotation if needed

7. Water Labour Positions

If you have access to a tub or shower, water can provide immense relief. Sitting or Floating in a Tub

• Buoyancy relieves pressure on joints
• Warm water relaxes muscles and reduces pain
• Encourages relaxation and focus. It also helps you rest between contractions!

Kneeling or Squatting in Water

• Supports natural movements
• Relaxes the pelvis which aids in your baby’s descent
• Helps with pain relief and relaxation

💡Pro Tip: Lots of hospital rooms have tubs for you to labor in and some will also accommodate giving birth in water. Check with your provider first because not everyone is trained to deliver babies in the water.

Tips for Choosing Labour Positions

• Listen to your body—if a position feels good, keep doing it!
• Change positions every 30–60 minutes to help labour progress. This is important during pushing too!
• Use support from your birth partner, doula, or labor nurse (aka moi!) to maintain positions.
• Combine movement with deep breathing and relaxation techniques for better pain management. See my blog post about ways to relax during labor: 10 Relaxation Techniques for an Easier Birth
• If you have an epidural, ask your nurse or midwife about positions like side-lying or using a peanut ball. You can do things on your hands and knees or even standing with an epidural if you're legs are strong enough. Ask about a "walking epidural" in your birth setting.
• Hydration and nourishment are essential—keep water and light snacks nearby.
• Don't be afraid to advocate for movement-friendly birth options in your birth plan. Read more about writing your birth plan right here! Make The Perfect Birth Plan. A Step by Step Guide.

Labor positions play a vital role in how you experience birth. Whether you’re moving, swaying, squatting, or resting, finding what works best for you can make your labour more manageable and empowering. What positions did you find most helpful during labour? Share your experiences in the comments!