Massage
What is it? - The practice of putting light pressure on different areas of the body to alleviate stress and tension.
Why it's good - As well as being a great relaxation technique and helping to reduce pain, it can give an extra feeling of security and wellbeing.
How to do it - Make circular movements with the heel of the hand or finger tips. Push firmly, but don't be too rough. Use oil to reduce friction and make sure the massage action is smooth.
Extra info - Essential oils can be used while in labour. Geranium, jasmine, rose, clary sage and neroli can be calming and relieve spasms, but it's vital to talk to a qualified practitioner.
Relaxation
What is it? - Learning how to release tension in your muscles.
Why it's good - It can make labour easier
How to do it - Practise relaxing your body from head to toe by gradually tensing each group of muscles, in turn, and then letting them go.
Extra info - To relax during labour, you must feel at ease with your environment. You don't have to give birth in hospital - you can do it at home with your doctor's approval.
Water
What is it? - Baths have long been recommended by midwives to ease labour pains. Birthing pools are gaining in popularity and allow you to shift position easily during labour.
Why it's good - Water is soothing and relaxing. It can help soften perineal tissue and take weight off the body. Many women find it easier to let nature take its course when they are in water.
How to do it - Relax in a bath or sit the wrong way round on a plastic chair with the shower directed on your lower back. Dip cloth in hot water, wring out and place on painful areas.
Extra info - Getting into a birthing pool before you're 5cm/2in dilated can stop a slow labour. Some midwives are uneasy about women giving birth under water. If you want a water birth you can ensure a pool is available by buying your own. The Good Birth Company sell a Birth-Pool-In-A-Box. Visit http://www.birthpoolinabox.co.uk/ or call FREEPHONE 0800 035 0514 for more information. Prices start from around £54.95.
Staying upright
What is it? - It has been proved that standing up can make labour quicker and easier than lying down.
Why it's good - It allows gravity to help you during labour.
How to do it - Keep on your feet or knees. You can lean over a chair or try a birth ball, available from the National Childbirth Trust, £21.99. To order call 0870 112 1120 or visit www.nctms.co.uk.
Extra info - Swaying from hip to hip, or rocking your pelvis to and fro can be comforting. Keep moving and alter your position regularly.
Aromatherapy
What is it? - The use of essential oils of plants to encourage relaxation and speed up the birth.
Why it's good - It can effect chemical changes within the body and reacts with hormones and enzymes. It can alleviate backache, swollen legs, heartburn, nausea and stretch marks.
How to do it - You can massage one or more oils in a carrier base oil into the skin, use drops in the bath, put drops on a compress or try a few drops on your pillow.
Extra info - An aromatherapist would be happy to mix a blend of oils for you. Never use essential oils without first consulting a qualified practitioner.
Homeopathy
What is it? - A minute dose of substance that causes symptoms of an illness, but can help cure the condition.
Why it's good - Homeopathic remedies are extremely dilute and safe for pregnancy, and the more they are diluted, the more powerful they become.
How to do it - Homeopathy is best used under the supervision of a qualifies homeopath, but you can buy homeopathic birth kits. Some midwives are trained homeopaths.
Extra info - It's possible to buy remedies over the counter, but you should generally seek proper consultation from a registered homeopath. Only one remedy should be taken at a time.
Self-hypnosis
What is it? - Reduces your awareness of labour pain. It provides a safe, drug-free, gentle and natural form of pain relief. Use a tape to help ease panic and fear.
Why it's good - It has enabled many women to feel less panicked and more in control during labour.
How to do it - A hypnotherapist makes you more responsive to positive suggestions, cues, or signals. Hypnotherapy helps you relax muscles and control tension.
Extra info - Studies suggest labour can be shorter with self-hypnosis. Other pain relief may be needed, but women who use hypnotherapy are generally satisfied with the results.
Eating and drinking
What is it? - Taking food and drink during your labour.
Why it's good - Eating and drinking have been shown to reduce intervention rates. Add fructose rather than sugar, or glucose, to drinks for a more sustaining boost to energy.
How to do it - Eat what you fancy, when you fancy it.
Extra info - Being sick during labour is common. Although unpleasant, it can actually help, because the baby is moved down by involuntary spasms.
For more information, visit http://www.netdoctor.co.uk/.
