Labor positions are super important when it comes to giving your baby room to fit through your pelvis. Changing positions in labor not only aids your baby, but it helps you to be more comfortable and makes labor more efficient. But did you know that certain positions are much more effective than others at different points of labor?
Your Pelvis
Your pelvis has three parts – the inlet (top), the mid-pelvis (middle), and the outlet (bottom). As your baby moves through each part of your pelvis, certain positions are helpful in opening up that specific part. For example, the stereotypical position of pushing on your back with legs wide is not actually ideal for multiple reasons. Gravity is an important factor when it comes to labor positions and so is opening the pelvis. Opening your legs wide while pushing actually narrows the outlet (bottom) of the pelvis which should instead be fully open. Understanding the pelvis’ structure and how it moves is key to understanding why it is important to use ideal positions.
Labor Positions for the Inlet of the Pelvis
The inlet (top) of the pelvis is the first part that your baby passes through. Positions with your knees wide and ankles close together open this part of the pelvis. Towards the end of pregnancy, try these types of positions. Deep squats, sitting on a birth ball with knees wide, propping your feet up on a squatty potty or books while sitting on the toilet, and side lying with pillows between your knees are all good ways to open the inlet of your pelvis.
It is common for babies to move through the inlet and settle into the mid-pelvis by the time labor starts. This is referred to as the baby being engaged. If your baby is engaged when labor starts, utilize positions that open up the mid-pelvis to make more room for baby. If baby is not engaged, continue these positions with knees wide and ankles turned in to open up the top of the pelvis.
Labor Positions for the Mid-Pelvis
The mid-pelvis is the narrowest part, and uneven hip movements help to make the most room for baby. Doing asymmetrical or uneven movements allows the mid-pelvis to open on one side or the other, making more room for baby to descend. Side lunges, curb walking, propping up one foot while sitting on the toilet or birth ball and swaying side to side are examples of uneven hip movements. Your body will help you know which positions are ideal at a given time by what feels most comfortable. If you naturally want to sway side to side in labor, then it is quite possible that your baby is in your mid-pelvis.
Labor Positions for the Outlet of the Pelvis
The outlet (bottom) of the pelvis is the last part that baby has to navigate. Labor positions at this stage should be the opposite of what is done to open the inlet (top) of the pelvis. Pointing your knees in and keeping your ankles apart is ideal for opening up the outlet. Without feeling awkward or exaggerated, the goal is to keep your ankles wider than your knees so the bottom of the pelvis can open wider. Try doing the hands and knees position with your ankles wider than your knees. You can also try side lying with pillows or a peanut ball between your ankles while keeping your knees close together. Sitting on the toilet or birth ball with your knees in and ankles out are other simple ways to encourage the outlet of your pelvis to open up.
Knowledge Is Power
Understanding how your body works and is made to give birth is so important as you head into labor. Work with your body and intuition as you labor your baby into the world. By learning about the different parts and functions of the pelvis, you now know how to move and position your body most effectively. Practice these different types of positions in pregnancy so they will be familiar to you when you utilize them in labor. I hope this introduction to ideal labor positions and your pelvic structure will empower you to be confident in your labor and birth. You were made to do this, and you are capable of birthing your baby!
~Hannah