If I could convince you to do one singular thing in labor, it would be to MOVE.
Yes, if you're still in the very early stages and you feel your body is asking for rest, listen.
But beyond that, movement is going to be your best friend. Do not just lay in bed, whether at home or in the hospital. Movement can both decrease the pain sensations of labor and help your labor progress toward baby time!
If the thought of labor contractions makes you want to curl up in a ball, start simple and just walk - the halls, a park, stairs, walk with one foot up on a curb (the offset balance of your pelvis can help baby descend!). As you get braver, and want baby to come more quickly, try adding in other moves such as lunges and squats as you walk.
Labor can be such a physical event, the effort you put into preparing your body during pregnancy by staying active, stretching, doing yoga will totally pay off now in labor!
And if labor has drawn on to the point of exhaustion, there are ways to be upright and move your body while finding rest too. Try hip circles on a birth ball, steadily rocking in a rocking chair, being on hands and knees and practicing your yoga cat-cow move to stretch your spine and tuck your pelvis. Try a hip swaying slow dance with your partner (bonus points for the added oxytocin of intimacy!) or doula for gentle, restful movement.
Squats offer the amazing benefit of actually increasing the outlet size of your pelvis (hello, easier birth!), but admittedly can be quite tiring. Luckily there are multiple ways to get the same squat benefits with less exertion - try using a labor swing if available, or ask your doula about ways to do a supported squat!
Even after an epidural, frequent position changes and use of a peanut ball can help keep your body moving to facilitate birth! Your labor nurse and doula will likely have great tips.
Follow your body and what feels right. Often our body and baby know what needs to be done to get to birth, if we can just shut off our thinking brains and listen to this intuition! With each new position, allow several contractions for your body to settle in before deciding whether it works for you though.
So get up and move! Ask for intermittent monitoring if appropriate or wireless monitors that allow you freedom. But even if not available, many of these movements can be done successfully right next to a hospital bed!
Don't be afraid to follow your body and move with the contractions!
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