The best positions for labor can help improve:
comfort, support labor progress, and make it easier to cope with contractions during childbirth.
If you ask ten mothers about labor, you’ll probably hear ten different stories.
One woman may tell you she spent most of her labor walking hospital corridors.
Another may remember leaning over a birth ball for hours.
Someone else might say she barely left the bed.
That is one of the reasons I dislike the phrase “best labor position.”
Quick Answer
There is no single best labor position for every woman. Walking, standing, leaning forward, kneeling, using a birth ball, side-lying, and supported squatting can all be helpful at different stages of labor. The most effective position is often the one that feels comfortable and allows you to move freely as labor progresses.
As a physiotherapist, I can tell you that labor rarely follows a script.
The position that feels amazing during one stage of labor may feel completely wrong an hour later.
The position that helped your friend may not help you at all.
And that is perfectly normal.
What many women do not realize is that labor is often easier when movement remains part of the process.
The body was designed to move.
The pelvis was designed to adapt.
And sometimes a simple position change can make a surprising difference to comfort levels during labor.
The goal is not to find one magical position.
The goal is to understand your options.
Key Takeaways
- There is no single best labor position.
- Movement often helps women cope with labor more comfortably.
- Walking, kneeling, standing, and birth ball exercises offer valuable options.
- Changing positions throughout labor is completely normal.
- Comfort is often more important than following a specific birth plan.
- Learning multiple labor positions before birth can improve confidence.
- Rest positions are just as important as active positions.
Why Labor Is Meant to Be a Moving Process
One of the biggest misconceptions about labor is that it happens in a bed.
Many women spend months imagining labor this way because it is what they see in movies and television.
In reality, many women naturally want to move during labor.
They sway.
They walk.
They kneel.
They lean.
They change positions frequently.
There is a reason for that.
Movement can help women respond to contractions, reduce feelings of stiffness, and explore positions that feel more comfortable.
The World Health Organization recommends encouraging mobility and upright positions during labor for women without complications. (World Health Organization 2018)
Did You Know?
Many women naturally change positions dozens of times during labor without even realizing it. Swaying, walking, leaning, rocking, and kneeling are often instinctive responses that help the body cope with contractions.
Why Movement Feels So Natural
Think about how you react when you have a stiff back.
Most people do not stay completely still.
They stretch.
Shift positions.
Walk around.
Labor is often similar.
The body instinctively searches for positions that feel better.
This is one reason I encourage women to think of labor positions as tools rather than rules.
The Biggest Labor Position Myth
Let’s start by clearing up one of the most common myths.
Many women are told there is one ideal labor position.
There isn’t.
Research does suggest that upright positions may offer certain advantages for some women during labor. (Aryani et al. 2022)
However, no single position works best for everyone.
The best labor position is often the one that feels most comfortable and effective at that particular moment.
That position may change several times throughout labor.
Why Flexibility Matters
Labor is dynamic.
Your baby’s position changes.
Your energy levels change.
Your comfort levels change.
A position that feels wonderful during early labor may become exhausting later.
This is why keeping multiple options available is often more valuable than focusing on one position.
Walking: The Labor Position Many Women Forget Counts
When people think about labor positions, they often picture squatting, kneeling, or sitting on a birth ball.
Few people think of walking.
Yet walking may be one of the simplest and most useful positions available during early labor.
Why Walking Can Be Helpful
Walking allows the pelvis to move naturally.
It encourages gentle body movement.
It may help women feel more active and engaged during labor.
From a physiotherapy perspective, walking also gives women a sense of control.
Instead of feeling confined to one place, they can continue moving in a way that feels familiar.
A Common Mistake
Some women assume they need to keep walking constantly.
That is not necessary.
Labor is not an endurance competition.
Walking is simply one option.
Rest is also important.
Many women naturally alternate between movement and recovery.
That balance is often more sustainable than trying to stay active the entire time.
Standing and Leaning Forward
This is one of my favorite labor positions because it is simple and adaptable.
Standing while leaning forward can be done against:
- A wall
- A countertop
- A hospital bed
- A birth partner
- A stability ball
Many women naturally adopt this position without being taught.
Why Women Often Choose It
Leaning forward can feel supportive during contractions.
It may reduce pressure on the lower back for some women.
It also allows the hips and pelvis to move more freely than lying flat.
Women often sway gently while leaning.
That movement is not random.
It is usually the body’s way of finding comfort.
A Physiotherapist’s Perspective
One thing I frequently notice is that women become less tense when they stop trying to “hold themselves upright.”
Leaning provides support.
Support often reduces unnecessary muscle tension.
Less tension can sometimes mean greater comfort.
Physiotherapist’s Insight
One of the biggest mistakes I see is women trying to stay perfectly still during contractions. In reality, gentle swaying, rocking, and shifting weight often helps reduce tension and improves comfort throughout labor.
Using a Birth Ball
Few labor tools are as popular as the birth ball.
And for good reason.
A birth ball creates opportunities for movement without requiring excessive effort.
Many women use birth balls during pregnancy and continue using them during labor.
What Makes a Birth Ball Useful?
A birth ball allows gentle pelvic movement.
Women can:
- Rock forward and backward
- Move side to side
- Make circular motions
- Lean forward during contractions
These movements may help reduce stiffness and increase comfort.
Research has shown that birth ball use may improve comfort and satisfaction during labor. (Uma et al. 2024)
An Unexpected Benefit
One benefit that is rarely discussed is energy conservation.
Standing for long periods can be tiring.
A birth ball allows movement while reducing some of that physical effort.
For women facing a long labor, conserving energy can be valuable.
Research Insight
Research suggests that upright and mobile labor positions may improve comfort and can be associated with shorter labor durations for some women. However, comfort and individual preference remain the most important considerations.
Hands and Knees Position
This is a position many women discover naturally, especially if labor is causing significant back discomfort.
The hands-and-knees position involves supporting yourself on your hands and knees while allowing the abdomen to hang comfortably.
Why Some Women Love This Position
Many women report that it relieves pressure through the lower back.
Others feel it gives the baby more room to adjust position.
Research has suggested that hands-and-knees positioning may help reduce persistent back pain during labor. (Hodnett et al. 2013)
When It May Be Helpful
This position is often explored when:
- Back labor is present
- Sitting feels uncomfortable
- Standing feels exhausting
- Women want a change from upright positions
What I appreciate most about this position is that it encourages freedom of movement.
Women can rock gently.
Shift weight.
Change angles.
All without needing complex instructions.
Why Comfort Matters More Than Perfection
One thing I wish more women understood is that labor positions are not a test.
You do not receive extra points for using a particular position.
You do not fail labor if you decide to sit down.
The purpose of labor positions is not to look impressive.
The purpose is to help you cope.
Sometimes the most effective position is not the one you planned to use.
It is the one your body chooses in that moment.
As a physiotherapist, I often encourage women to become curious rather than rigid.
Instead of asking:
“Which position is best?”
Try asking:
“What position feels best right now?”
That question is often far more useful.
What Most Birth Preparation Classes Don’t Tell You
Many women spend time learning specific labor positions before birth.
That preparation can be helpful.
However, labor itself is often much less structured than people expect.
The body frequently guides the process.
Women instinctively:
- Shift weight
- Change positions
- Move their hips
- Lean forward
- Rock gently
Those instincts are worth listening to.
One of the most valuable birth preparation skills is learning how to trust your body’s responses.
Sometimes the body already knows what it needs.
And often, that need is movement.
Side-Lying: The Position That Often Gets Overlooked
When people think about labor positions, side-lying rarely makes the list.
That is unfortunate because it can be one of the most useful positions available.
Side-lying involves resting on one side with pillows supporting the head, knees, or abdomen as needed.
It is not the most dramatic labor position.
It is not the most photographed labor position.
But it can be incredibly practical.
Why Some Women Love It
Labor can be physically demanding.
Even women who start labor walking, swaying, and moving constantly may eventually need periods of rest.
Side-lying allows women to recover without being completely flat on their backs.
Many women find it helpful when:
- They feel tired
- Contractions become intense
- They want to conserve energy
- Continuous monitoring is required
NICE guidance supports encouraging women to choose positions that feel comfortable rather than remaining in one fixed position. (NICE 2023)
A Physiotherapist’s Observation
One thing I often remind women is that rest is not giving up.
Sometimes changing into a quieter position is exactly what the body needs.
Labor is a marathon, not a sprint.
Energy management matters.
Supported Squatting
Few labor positions have received as much attention as squatting.
And yes, there is a reason it remains popular.
Squatting naturally changes the relationship between the pelvis and gravity.
Many women feel powerful in this position.
Others find it exhausting after only a few contractions.
Both responses are normal.
Why Squatting Can Be Helpful
Squatting may:
- Encourage an upright posture
- Allow gravity to assist
- Create a feeling of openness through the hips
- Give women a sense of active participation
Why Support Matters
One mistake I often see in birth preparation classes is treating squatting like an endurance challenge.
It doesn’t have to be.
Supported squatting can involve:
- Holding a birth partner
- Using a squat bar
- Leaning against a bed
- Holding onto stable furniture
The goal is comfort.
Not proving how long you can stay there.
Kneeling Positions
Kneeling positions are incredibly versatile.
Women can kneel:
- Upright
- Leaning forward
- Against a birth ball
- Against the side of a bed
- Supported by a partner
Many women naturally transition into kneeling positions during labor without much instruction.
Why Kneeling Often Feels Good
Kneeling allows freedom of movement.
The hips can sway.
The pelvis can rock.
The upper body can rest on a supportive surface.
For women experiencing lower back discomfort, kneeling positions can sometimes feel more comfortable than sitting.
As a physiotherapist, I particularly like kneeling because it allows movement without requiring the same energy expenditure as prolonged standing.
Myth vs Fact: Labor Positions
Myth: Squatting is the best labor position for every woman.
Fact: No single labor position works best for everyone. Comfort and flexibility are often more important than any specific position.
Myth: You must stay in one position once labor starts.
Fact: Many women naturally change positions throughout labor to improve comfort and manage contractions.
Myth: Epidurals mean you cannot change positions.
Fact: Many women with epidurals can still use assisted position changes and supportive positioning techniques.
Myth: Lying down always slows labor.
Fact: Side-lying positions can provide valuable rest and comfort, particularly during longer labors.
What If You Have an Epidural?
One of the biggest myths about labor positioning is that movement ends once an epidural is placed.
That is not always true.
While mobility may be more limited, many women can still change positions with assistance.
Depending on the type of epidural and hospital policies, options may include:
- Side-lying
- Supported semi-reclining positions
- Peanut ball positioning
- Assisted position changes
Why Position Changes Still Matter
Even when walking is not possible, changing positions can remain beneficial.
Many labor and delivery teams actively encourage position changes throughout labor when appropriate.
The goal is not necessarily movement for movement’s sake.
The goal is comfort and adaptability.
How to Know When It’s Time to Change Position
This is one of the most practical questions women can ask.
And surprisingly, the answer is often simple.
Your body usually tells you.
Many women naturally feel restless during labor.
They shift.
Lean.
Rock.
Move their legs.
Change sides.
Adjust their posture.
These signals are often worth listening to.
Signs It May Be Time to Move
You might consider trying a different position if:
- A position feels increasingly uncomfortable
- You feel excessive pressure in one area
- Your muscles become fatigued
- You feel restless
- You simply want a change
There is no award for staying in one position.
Sometimes the best labor strategy is flexibility.
The Labor Position I See Most Often
People often ask me:
“What position do most women end up using?”
The honest answer is that most women use several.
Labor is rarely spent entirely in one posture.
Women often rotate through:
- Walking
- Standing
- Leaning
- Sitting
- Kneeling
- Side-lying
And they move between them naturally.
That pattern of movement is often more important than the specific positions themselves.
The Lesser-Known Benefit of Position Changes
Position changes do more than alter comfort.
They can also give women a mental reset.
Labor requires focus.
Changing positions can sometimes create a feeling of starting fresh.
That psychological benefit should not be underestimated.
A Physiotherapist’s Favorite Labor Advice
If I could give every pregnant woman one piece of labor-position advice, it would be this:
Don’t become attached to a single position.
Many women spend months planning exactly how they want labor to look.
Then labor begins.
And everything changes.
The birth ball they loved during pregnancy suddenly feels uncomfortable.
The position they never considered becomes their favorite.
The body often has its own plan.
Learn the Positions Before Labor
Preparation still matters.
I encourage women to:
- Practice using a birth ball
- Try supported squats
- Explore kneeling positions
- Learn side-lying variations
- Become familiar with movement options
Not because they must use them.
But because familiarity creates confidence.
When labor arrives, it is easier to use positions that already feel familiar.
Labor Positions Are Not About Being Perfect
One of the most empowering things women can learn before birth is that labor positions are tools.
Nothing more.
Nothing less.
There is no perfect position.
There is no position that guarantees an easy birth.
There is no position that works for everyone.
Instead, labor positions give women options.
And options are valuable.
The more comfortable you feel changing positions, the more flexibility you have during labor.
Important Reminder
Not every labor position is suitable for every pregnancy. Certain medical conditions, pregnancy complications, monitoring requirements, or hospital policies may affect which positions are appropriate. Always follow the guidance of your healthcare team during labor.
Final Thoughts
Final Thoughts
The best labor position is often the one that feels right in the moment. Understanding a variety of positions before labor begins can help you stay flexible, comfortable, and confident as your birth experience unfolds.
Many women spend pregnancy searching for the best labor position.
In reality, the most helpful approach is usually learning several positions and staying open to movement.
Walking, standing, leaning forward, using a birth ball, kneeling, side-lying, and supported squatting can all play useful roles at different stages of labor.
Research supports encouraging movement and allowing women to choose positions that feel comfortable and natural. (World Health Organization 2018)
As a physiotherapist, I often remind women that labor is not a performance.
It is not about choosing the perfect position.
It is about responding to your body’s needs as labor unfolds.
Sometimes the most effective position is the one you planned.
Sometimes it is the one you discover in the moment.
Either way, understanding your options before labor begins can help you feel more confident, more adaptable, and better prepared for the journey ahead.
Frequently Asked Questions
What is the best position during labor?
There is no single best labor position for every woman. The most effective position is usually the one that feels comfortable, allows movement, and helps you cope with contractions.
Can walking help during labor?
Yes. Walking may help some women feel more comfortable during early labor, encourage movement, and provide a sense of control during contractions.
Are squatting positions good for labor?
Supported squatting can be useful for some women because it encourages an upright posture and may help utilize gravity. However, it is not comfortable or suitable for everyone.
Why do physiotherapists recommend changing positions during labor?
Changing positions may improve comfort, reduce muscle fatigue, encourage movement, and help women adapt to different stages of labor.
Can I still use different labor positions if I have an epidural?
In many cases, yes. Depending on hospital policies and the type of epidural used, assisted position changes and side-lying positions may still be possible.
Does using a birth ball help during labor?
Many women find birth balls helpful because they allow gentle pelvic movement, improve comfort, and provide support during contractions.
Is side-lying a good labor position?
Yes. Side-lying can be particularly useful for rest, energy conservation, and comfort during longer labors or when mobility is limited.
Should I practice labor positions before my due date?
Yes. Becoming familiar with labor positions during pregnancy may help you feel more confident and comfortable when labor begins.
Stay tuned with us for more health related topics.
Follow us on LinkedIn and Instagram for more.
More Read
Medical Disclaimer!
This article has been reviewed and written under the guidance of our Head Physiotherapist, Dr. Kruti Raj (PT, MUHS,CPT,CMPT). The information shared is intended for educational purposes only and should not be considered a substitute for personalized medical advice, diagnosis, or treatment.
Please consult us or any other qualified healthcare professional before beginning any exercise program, especially if you are experiencing pain, recovering from injury, or managing a medical condition.
