What Do Labour Contractions Feel Like?

Your Guide To Labour Contractions and How To Navigate Them

You might find yourself late-night Googling “What do labour contractions feel like?” in the hope of quelling some of those pre-labour fears. If so, you’re not alone. Labour contractions are one of the most anticipated and nerve-wracking parts of childbirth, and understanding what to expect—and how to manage them—can make a big difference.

Labour contractions are a unique and intense sensation—if you know, you know. But they’re often described differently by every individual. To demystify this critical aspect of childbirth, here’s a guide that walks you through the common descriptions of what labour contractions feel like during the different stages, paired with a variety of pain management tools.

What Are Labour Contractions?

Labour contractions are the rhythmic tightening and relaxing of the muscles in your uterus. They’re powerful, purposeful, and a sign that your body knows exactly what to do.

These contractions play a vital role in opening the cervix and helping your baby descend into the birth canal. Think of them as your body’s way of guiding your baby into the world.

Early Labour Contractions

In the early stages, labour contractions are often manageable and less intense. Here’s what they might feel like:

• Menstrual Cramps: Many women compare early contractions to strong period cramps. They can feel dull and achy but gradually intensify.

• Tightening or Pressure: Your abdomen may tighten and release, creating a wave-like sensation.

• Lower Back Pain: Some women primarily feel these contractions in their lower back, described as a dull ache that comes and goes.

Tools For Early Labour:

• Breathing Techniques: Use deep, rhythmic breathing to stay relaxed and conserve energy.

• Acupressure: Gentle pressure on specific points, like the sacral area or webbing between the thumb and forefinger, may help alleviate discomfort.

• Hydrate and Snack: Keep your energy up with water and light, easily digestible foods.

• TENS Machine: Apply a TENS machine (Transcutaneous Electrical Nerve Stimulation) to your lower back for mild electrical pulses that may reduce pain perception.

• Warmth Therapy: A warm bath, shower, or heating pad on your back or abdomen can be soothing. 

Active Labour Contractions

As you move into active labour, contractions grow more intense and frequent. Here’s how they’re often described:

• Intense Waves: Contractions become stronger, longer, and closer together. They’re often described as waves that build, peak, and then recede.

• Radiating Discomfort: The pain can move from your abdomen to your back, pelvis, and thighs.

• Increased Pressure: A sense of downward pressure becomes more pronounced as if the baby is moving closer to its arrival.

Tools For Active Labour:

• Position Changes: For comfort, use upright or forward-leaning positions, or try using a birthing ball or peanut ball.

• Counterpressure: Have your partner or support person apply firm pressure to your lower back or hips during contractions.

• Water Immersion: Consider labouring in a warm bath or birthing pool to reduce discomfort.

• Focused Breathing: To manage pain and maintain focus, practice patterned breathing, such as inhaling deeply through your nose for a count of four and exhaling out your mouth for a count of six. Read our blog about labour breathing HERE.

• TENS Machine: Continue using your TENS machine to manage increasing intensity.

• Essential Oils: A calming massage or simply smelling lavender or chamomile oil can help relax your muscles and mind.

• Acupressure: Use a hair comb or acupressure balls to shift your pain focus and help you get through each contraction.

Transition Phase (Just Before Pushing)

The transition phase is often the most intense and challenging part of labour, however it’s good to remember that it is also the briefest. Here’s what to expect:

• Overwhelming Intensity: At this stage, contractions can feel relentless, often coming back-to-back with little time to recover in between. You might have feelings of giving up or that you can’t do this.

• Burning or Stretching: Many women describe a burning or intense stretching sensation as the baby moves through the birth canal.

• A Full-Body Experience: The intensity can be all-encompassing, affecting your entire body and leaving you feeling physically and emotionally drained.

Tools For Labour Transition

• Visualization and Affirmations: Visualise the progress you’re making and repeat affirmations like, “Each contraction brings me closer to meeting my baby.”

• Acupressure: Apply firm pressure to the perineum or the inner ankle to help manage pain.

• Vocalizations: Low, deep moaning or humming can help release tension and focus energy. It also helps to keep your jaw soft rather than clenched.

• Hot Compresses: Use warm compresses on your lower back or perineum to relieve tension and promote relaxation. 

Prepare A Labour Pain Toolkit

Understanding what contractions feel like is just one piece of the puzzle. Every woman's labour is different, and what works for pain relief for one woman, may not work for another. Preparing a toolbox of pain relief options can empower you to approach labour with confidence. Here are some tried and tested tools to take with you for your childbirth journey:

• TENS Machine: Portable and non-invasive, a TENS machine can be used throughout labour.

• Breathing Techniques: To build confidence during pregnancy, practice deep, focused, and patterned breathing. You can learn more about breathing HERE.

• Acupressure Points & tools: Learn the key points for pain relief from a childbirth educator or trusted resource. Use birthing combs or acupressure balls as effective tools.

• Mindfulness and Hypnobirthing: These techniques can help you focus and remain calm during intense moments. Tools may include affirmations, visualisation techniques and audio recordings.

• Massage Tools: Tennis balls or massage rollers can help apply pressure to sore muscles or areas of tension.

At Mother Natal, we’re here to support you with knowledge, care, and best-in-class products to empower your journey. Whether it’s our expertly formulated prenatal supplements or practical guides like this, we’re committed to making your birth experience positive and empowering.

Always consult your healthcare professional for personalized advice during pregnancy and labour.

Frequently Asked Questions

1. How long do labour contractions last?
Contractions typically last between 30–70 seconds and increase in length, strength, and frequency as labour progresses.

2. Do all women feel contractions in the same way?
No, experiences vary widely. Some women feel contractions mainly in their abdomen, while others experience back labour or sensations radiating to the thighs.

3. When should I go to the hospital during labour?
Most healthcare providers suggest going to the hospital when contractions are consistently 5 minutes apart, lasting 1 minute each, for at least 1 hour (the 5-1-1 rule). It’s important to also factor in past labour experiences.

4. Can I manage labour contractions naturally without medication?
Yes, many women find relief with techniques like breathing exercises, water immersion, acupressure, massage, and changing positions.

5. What is back labour, and how can I ease the discomfort?
Back labour refers to contractions felt predominantly in the lower back, often due to the baby’s position (occiput posterior fetal position). Techniques like counterpressure, using a birthing ball, or labouring in water can help alleviate discomfort.

6. How can I tell the difference between Braxton Hicks and real labour contractions?
Braxton Hicks are irregular, often painless, and do not increase in intensity or frequency. Real labour contractions are regular, progressively stronger, and closer together.

7. Can I feel contractions before my water breaks?
Yes, it’s common to experience contractions before the water breaks. Labour can start with contractions and progress to the rupture of membranes later or the other way around. In some instances, your waters may not break at all (causing the baby to be born en caul).

8. Are there any signs that labour contractions are starting soon?
Signs include the baby "dropping," losing the mucus plug, experiencing lightening (easier breathing as the baby descends), and irregular cramps or backache that evolve into regular contractions.