Feeling like you’ve been pregnant forever? I get it! Those last few weeks can feel like an eternity.
If you’re past (or nearing) your due date and eager to meet your little one, you might be wondering if there are any natural ways to nudge things along. I’m here to share a few safe and gentle methods that might just do the trick.
At Mommy Labor Nurse we help you have an even better birth with online birth classes and resources that help you feel confident and in control – no matter how you deliver. There is nothing like education to erase and unknown and eliminate fear when it comes to birth!
But for now, are you ready to talk natural induction?? Let’s go!
Safety First, Mama!
Before we get going, a little disclaimer…
- Talk to Your Provider: Before trying any induction method, it’s crucial to get the green light from your OB provider. They’ll make sure it’s safe for you and your baby
- Full Term Only: These tips are for mamas who are at least 39 weeks pregnant. Inducing labor before your baby is fully cooked can lead to complications.
Spontaneous labor.
I know, I know, this article is about natural ways to induce labor but you know I’ve got to at least touch on spontaneous labor. Spontaneous labor is when labor begins naturally, without medications or induction methods.
Benefits of Spontaneous Labor:
I’m just going to be honest, letting your body go into labor spontaneously versus electively being induced is associated with fewer maternal complications.
While neonatal outcomes were shown to be unaffected, C-section rates, rate of labor interventions (epidurals, labor augmentation, use of forceps), and lengths of hospital stay for mom were all significantly higher during elective inductions (source).
Please don’t misunderstand me. I am 100% in support of planned inductions when they’ve been deemed medically safer for mama and/or baby! I just want you to understand that spontaneous labor (when possible) is definitely preferred!
Prepping your body can be a game changer.
When we talk about inducing labor naturally, what we’re actually doing is using methods and strategies that can help our bodies get ready for labor. Think of it more as getting your cervix, pelvis, and even baby’s position optimized for labor instead of getting contractions started. These things work together to promote the spontaneous onset of labor when your body is ready!
Before labor starts, your body’s main way of preparing (and the thing we can encourage with the right methods!) is with changes to your cervix. As labor gets closer your cervix will do 3 things: ripen (soften), efface (thin), and dilate (open).
There are actually things you can do throughout pregnancy to prep your body for the big day. Efforts in the first and second trimesters focus on certain exercises, hip and pelvic floor openers and sitting/ gently rocking on a yoga ball.
As you move into your third trimester and closer to your due date, you can start doing things like eating dates, drinking red raspberry leaf tea, and things to get baby into an optimal position for labor.
Ways to naturally induce labor.
There are many ways you can attempt to naturally induce labor at home. I will, however, say that no matter what you try, if your body isn’t ready, then it probably isn’t going to happen. Today I’ll share my 3 favorite tips for naturally inducing labor.
Curb walking: Curb walking is a technique that you can use once you’re 39 weeks to try to engage baby a little more deeply into your pelvis, which can encourage your cervix to dilate.
It’s exactly what it sounds like. You walk with one foot up on the curb and the other on the sidewalk. This position forces you to have a bit of an uneven gait as your body weight shifts with each step.
The movement of baby and your own body weight from side to side can help open up space in your pelvis, allowing baby to move down on your cervix. Don’t forget to switch sides when curb walking!
Nipple stimulation: Nipple stimulation is a proven, evidenced-based way to induce labor. Like curb walking, nipple stimulation should not be used, for induction purposes, prior to 39 weeks. Nipple stimulation releases the hormone oxytocin, which promotes contractions.
To effectively use nipple stimulation as a natural induction technique you first need to choose your “tool”. Your tool could be your partner, your breast pump, or your own hands. If using your own hands you can gently roll your nipple between your thumb and forefinger.
Only stimulate one breast at a time and limit stimulation to 5 minute intervals. Take a 15 minute break in between and pause during contractions. Nipple stimulation should be stopped once contractions are 5 minutes apart and increasing in strength or prior to this if you experience anything abnormal.
Miles circuit: I know I said to wait until 39 weeks for these tips but this one is safe to start at 37 weeks, with your provider’s permission, of course. The Miles circuit is a series of positions meant to get baby into a more optimal position. This more optimal position, left occiput anterior (LOA), is when baby is head down and looking at your spine.
Before beginning the Miles circuit you should empty your bladder and fill up a big cup of water to keep you hydrated. It is composed of 3 positions, each of which you will do for 30 minutes.
- Start by getting your booty up in the air in an open knee chest position. Make sure you drop your chest down to the floor and spread your knees far apart. If needed, feel free to use pillows to prop yourself up.
- Next position is exaggerated left side lying. While on your left side, get your right leg nice and high across your body. I highly recommend positioning lots of pillows around you for this position. Get comfy and don’t be afraid to doze off.
- Lastly, you will get up and move! Basically any kind of movement that opens up your pelvic in an asymmetrical way – think curb walking, climbing stairs two at a time and facing sideways (please be careful!), and lunges.
Important reminders
- Always get your provider’s approval before trying any natural induction techniques.
- Listen to your body. If something does feel or seem right, there’s a good chance it’s not right. I know these tips are meant to induce labor but if you start experiencing extreme pain or any other unusual symptoms please stop whatever you are doing and notify your provider promptly.
- No matter how hard you try to induce labor your body has to be ready. Be patient with yourself and remember you won’t be pregnant forever, despite what it may seem.
I hope these tips help you gently encourage labor, mama! But remember, the most important thing is to relax, trust your body, and enjoy these last few moments before you meet your little one. You’ve got this!
Liesel Teen, BSN, RN is a mom of two and the founder of Mommy Labor Nurse. She has over a decade of experience working as a labor and delivery nurse. You can following Liesel on Instagram @mommy.labornurse and check out her courses here (including her free mini birth course!).
