Active labor is when contractions become stronger, longer, and more consistent.5 At this point, your body is working hard to help your baby move down, and the positions you use can make a big difference in how you cope.
Unlike early labor, when rest and distraction are often the priority, active labor usually calls for more intentional movement, upright positions, and support. Whether you are planning an unmedicated birth or simply want more comfort tools, these positions can help you work with your body as labor intensifies.
As a birth doula who has supported many families through labor, these are the active labor positions I often recommend.
Key Takeaways
- Active labor is when contractions are stronger, longer, closer together, and harder to ignore.
- Changing positions throughout active labor can help you stay comfortable and support your baby’s descent.
- Squatting, lunges, stairs, swaying, and hands-and-knees can support comfort and progress.
- If you have an epidural, limited mobility, or medical monitoring, ask your provider which positions are safest.
- There is no one perfect labor position. Change positions based on what feels helpful and what your care team recommends.
Understanding Active Labor
Active labor is intense, but understanding what’s happening in your body can help you feel more prepared for this stage of labor.
There are three phases in the first stage of childbirth: early labor, active labor, and transition labor.6 Active labor is when your cervix is 6 centimeters dilated and/or your contractions are five minutes apart, each contraction lasts one minute long, and that’s a consistent pattern for one hour. This is known as the 5-1-1 rule.6,7,8
Your contractions are stronger, longer, and closer together, and it doesn’t slow down if you change what you’re doing or change positions. This is when your doctor will recommend that you start heading to the hospital.7,9
What are some things you can do to help your body during active labor? One of the most helpful things you can do is move your body when it feels safe and supported. Moving your body can help you work with your contractions while encouraging your baby to continue moving down.10
Preparing for Birth? Start Here.
Best Positions for Active Labor
These active labor positions use movement, gravity, and pelvic opening to help you cope with contractions, ease pressure, and support your baby’s descent.
Related: What to Do in Active Labor: 6 Tips to Stay Calm and Progress
1. Squatting
Squatting is a great position for active labor because it creates space in the pelvis and helps your baby move downward, making contractions more productive as labor progresses.11 This causes your baby’s head to press against your cervix, and the resulting pressure helps your cervix open and dilate. This pressure can support dilation as your body moves closer to pushing.6
Squatting may help encourage progress by creating more room in your pelvis as your baby continues to move down.12 I recommend squatting next to your bed, a couch, or a chair. Anything to support yourself while in a squat position.
Related: Cervical Check: What Effacement, Dilation, and Station Mean
2. Leaning Forward
A common position women naturally move into during a contraction is leaning forward. Standing up while leaning forward is a great position to be in during active labor because it lets your body work with gravity and can ease intense back pressure, especially if your baby is in a less-than-ideal position.11,13 As a result, dilation tends to occur more quickly.
This position also gives you something to brace against and rest on during contractions. Not only that, leaning forward helps keep baby in a favorable position and off your back. This can be especially helpful if you’re experiencing back labor.14,16 (Back labor is when you feel your contractions and baby’s head pressing against your spine and sacrum, which can be extremely painful.14,15) When you’re leaning forward, you’re moving baby forward, taking the pressure off your back.14
Related: Natural Pain Relief Options for Labor
3. Climbing Stairs
If labor seems to be slowing down or your baby needs a little encouragement to rotate into a more favorable position, climbing stairs may help.
Climbing stairs helps open the pelvis, use gravity effectively, and encourages your baby to rotate into a more optimal position.11,16,17 This helps get your baby engaged on your cervix to facilitate dilation.18
The motion of climbing stairs may also help shift your baby into a better position if you’re experiencing back labor.
Additionally, climbing stairs can be beneficial if your labor is stalling. If it’s possible and safe for you, we recommend climbing two steps at a time. This can help further open your pelvis.
Only try stairs if you feel steady, have support nearby, and your care team says it is safe for you to move around.
Related: The Best Comfort Techniques for Back Labor
4. Lunges
Lunges are a great, simple technique to use in active labor. It’s a technique to rock open the mid-pelvis between the ischial spines, widening the narrowest part of the pelvis to bring your baby down.19,20
Lunging in labor isn’t the same type of lunge you do during a workout. When you’re working out, you’re doing a walking-type lunge: step one leg forward, then kneel, then step back. The type of lunge you do in labor is stepping up one leg to the side of your body and leaning into the lunge.13,19
Once you reach active labor and have regular contractions, moving into the lunge position can help encourage progress.20 Prop up your foot on a chair, stool, or step. As a contraction begins, move into the lunge position. After the contraction ends, put your leg down to relax. This helps prevent your legs from getting overtired.
5. Swaying or Slow Dancing
I often recommend that my birth doula clients stand upright and gently rock or sway from side to side during active labor. This is a great position to try once walking starts to feel tiring. Swaying with each contraction helps your body relax, encourages baby’s descent, and offers a grounding rhythm you can return to. It’s also great if your contractions get closer together and you find walking difficult. It’ll be easier to stay in one place and rock your hips or sway, as movement can help shorten labor.22 Place your arms around your belly and sway from side to side.
You can also lean on your partner for support while gently swaying together during contractions, almost like a slow dance. Wrap your arms around your partner’s neck or waist as you sway back and forth.13 This can help both you and baby by easing pressure on the pelvic area and encouraging the baby to move into the correct position in the pelvis.13,17,20 Feeling supported by your partner can also help oxytocin flow, which supports contractions and can make the experience feel less overwhelming.21
Related: How Birth Partners Can Help During Labor and Delivery
6. Hands-and-Knees
Another good position for active labor is hands-and-knees. This position helps your body work with contractions and creates space in the pelvis for baby to move into a better position. Doing the hands-and-knees position during labor can increase the likelihood of spontaneous vaginal birth, reduce pain/stress, improve uterine blood flow, and enhance fetopelvic relationships.1,2,3,4 Don’t hesitate to get on your hands and knees if that’s what feels most comfortable.
This position has also been beneficial for laboring women with a fetus in the occiput-posterior (OP) position.1 You’ll take the pressure off your back and spine, which can ease back pain.
Kneeling while leaning forward can also open your pelvis.11
7. Asymmetrical Lunge
When contractions become too strong and standing becomes exhausting, an asymmetrical lunge on the floor is a helpful position. It allows you to continue working with your contractions while encouraging your baby to move farther into the pelvis.
Asymmetrical positions help change the shape of the pelvis, encouraging your baby to find a more favorable position for birth.16,24
Like other upright and asymmetrical positions used during active labor, this technique can support the frequency, length, and efficiency of contractions while using gravity to help your baby continue descending.11,23 You can place pillows under your knees or use your partner, doula, bed, or birth ball for extra support.
Related: 9 Tips for an Easier and Faster Labor
What To Remember During Active Labor
Active labor is a time to listen to your body, change positions as needed, and lean on your support team. Upright, forward-leaning, and asymmetrical positions can help you manage discomfort and support your baby’s descent.
There is no single “right” position for active labor. The best position is the one that feels helpful, safe, and supportive in the moment. If you have an epidural, continuous monitoring, or any medical concerns, ask your provider or nurse which positions are best for you.
Looking for positions to use later on? Here are the best positions for transition labor.
