7 Ways To Use Water In Pregnancy & Birth
As a Central Coast doula, I’m always looking for practical, effective ways to support expecting mums through pregnancy and birth. And let’s be real, water is one of the most underrated tools in your birth toolkit. Whether you’re floating through pregnancy or riding the waves of labor, water is a game-changer for relaxation and pain relief.
Here are seven ways to harness the power of H2O during pregnancy and birth.
1. Ice Therapy: Training for Labor
Want to practice managing discomfort before labor even begins? Grab two ice cubes and squeeze it in your hands for 60 seconds. Sounds simple, but it mimics the intensity of contractions and helps you practice relaxation techniques under pressure. It’s an easy, no-frills way to train your brain for labor! When you’re squeezing the ice, notice where your brain goes. Does it panic? Tell you how horrible it is? Are you clenching your jaws and shoulders? Use it as a reminder to your brain that you are safe, and to relax through each round of 60 seconds. This is training your brain to be comfortable in the uncomfortable, a very underrated skill for birth!
2. Bath Time Bliss: Relaxation and Birth Prep
A warm bath during pregnancy isn’t just self-care—it’s birth prep! Soaking in the tub while listening to your birth playlist or meditation tracks helps condition your body to associate relaxation with labor prep. It’s also a great way to unwind after a long day (because growing a human is exhausting!).
3. Swimming: The Ultimate Low-Impact Workout
Feeling heavy and sore? Get into the water! Swimming in the ocean or a pool during pregnancy takes the weight off your joints, provides gentle resistance for movement, and keeps you cool. Plus, floating is the closest thing to a gravity-free experience—your body will thank you.
4. The Power of the Shower in Labor
During labor, upright positions can help your baby move down into the pelvis, and the shower is a perfect tool to support this. Letting warm water run over your back or belly while standing or squatting can ease tension and provide much-needed relief between contractions. Be sure to keep hydrated if you are using the shower lots, and make sure you do a few wees while you’re in there too!
5. Birth Pools and Baths for Ultimate Comfort
Water births aren’t just for the crunchy mamas! Laboring in a warm bath or birth pool can help relax your muscles, ease pain, and soften the perineum—reducing the risk of tearing. Even if you don’t plan to give birth in the water, laboring in it can be an incredible tool for pain relief. Being in a pool can often be SO relaxing that your body slows down completely. If this happens, enjoy the rest, but if you do want things to get cracking, it might be time to utalise the shower until your contractions get closer together and stronger.
6. Sterile Water Injections for Back Labor Relief
If you’re experiencing intense back labor (hello, posterior baby!), sterile water injections can be a lifesaver. This simple technique involves injecting small amounts of sterile water into the lower back, creating a counter-irritation effect that eases pain for up to two hours. It’s known to be pretty stingy as it goes in, but the relief it provides can be so worth it!! Ask your birth team about this option if you’re interested, and be sure to add to your birth plan.
7. Hot & Cold Compresses: Instant Relief
Labor can bring on intense heat and sweating. A cool compress on your forehead or the back of your neck can help regulate your body temperature and keep you feeling refreshed. On the flip side, a hot water bottle on your lower back or belly in early labor can ease cramps and tension, especially in early labour.
Birth Different: A Birth Course Without the Boring Bits
Looking for more practical, no-fluff birth prep? Birth Different is my self-paced online course designed to give you real, useful tools (like these!) to navigate birth with confidence. Because let’s be honest—childbirth education should be fun and exciting, not a woo-woo snooze fest.
As a Central Coast doula, I’ve seen firsthand how water can transform pregnancy and birth. Whether you’re using a birth pool, a shower, or a simple ice cube, water is one of the best tools for a smoother, more comfortable birth experience.
Ready to dive deeper into birth prep? Check out Birth Different and let’s get you prepped for a birth experience you’ll feel proud of!