The Best Things To Do In Early Labor - Baby Chick

What To Do In Early Labor

birthUpdated June 9, 2022

by Nina Spears

The Baby Chick®: Pregnancy, Birth & Postpartum Expert


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Early labor. It’s the time when things start happening. You begin telling yourself, “Finally. This is it!” And you, more than likely, are so ready to get started. You also are probably feeling a million other emotions as well. Anxiety, nervousness, excitement, maybe you’re freaking out, uncertain, relieved, scared . . . essentially, you’re feeling every emotion at once because you are so ready to meet your baby. Still, you’re also not sure what to expect from labor.

First of all, feeling all of these emotions is normal and very common, but there are some things that you should do during early labor to ensure that you have a good labor and delivery. You are about to get on a crazy ride called labor, so buckle up! I’m about to walk you through what to do at the beginning — early labor.

First Things First, What Is Early Labor?

If you went to a childbirth class, you learned that early labor is the longest and least intense stretch of labor. It’s the time when your cervix moves from the posterior position to the anterior (front) position, and it begins to soften, efface (thin out), and it is preparing to dilate (open). People determine that you are in early labor by your dilation and contraction pattern. For dilation, early labor is when your cervix is zero to four centimeters dilated.

This is also why people typically recommend getting an epidural (at the very earliest) at 4cm; once you are in active labor. For contractions, those dull contractions that you’ll be feeling will be shorter than a minute long, more than 5 minutes spaced apart (from the start of one contraction to the beginning of the next contraction), and this will probably last for hours. Potentially on and off for a day or so. For first-time mothers, the average length of early labor varies from hours to days. This time decreases with each child you have. But hopefully, you’re eating dates at the end of your pregnancy so that it won’t be as long for you. 😉

What Does Early Labor Feel Like?

Typically, early labor can feel like lower backache, aching in your lower tummy, cramps (like menstrual cramps or gas pain), or low-intensity contractions. Some women notice them immediately, and others don’t notice them until further in labor. Both are normal.

Since this is the longest part of labor, what do you do when you first start recognizing early labor signs?

6 Tips For What to Do in Early Labor

1. Rest and Relax as Much as Possible!

Most women think that when they start feeling contractions, they should go on a long walk or go for a swim and do some laps to pick up the pace and speed up labor. I am here to tell you it isn’t that beneficial and not a good idea. These activities won’t speed up your labor and instead waste your energy on the easiest part of your labor.

Have you ever heard of a marathon runner starting the race off with a sprint? Absolutely not. If they did, they wouldn’t finish the race because they would burn out their energy. They have a long way to go, and so do you! You would be burning all of your energy and saving none of it for the most challenging part of labor, which is the end, and when you need to push. This is why it’s best to rest and relax as much as possible during early labor. You want to save and reserve as much stamina for the tough part.


I recommend avoiding getting in the tub or a pool during early labor because it will work against you. The weightlessness works against gravity and can slow down or stall your labor. This is why it’s good to wait until you’re 7 cm dilated (which is the ‘transition’ stage) until you get in the water. If you want to use water for pain relief before reaching transition labor, I recommend using the shower instead. If you’re craving to get in the tub before transition, only stay in there for at most 30 minutes at a time. Submerging yourself in the water before you’re 7cm can cause your labor to slow down.

If your labor begins at night, try to go back to sleep. I know that it’s easier said than done since you are now excited and ready to have your baby, but remember there is a long road, and you need to rest to prepare for what’s to come.

2. Distract Yourself

In between trying to get some sleep and/or rest, you should try to keep yourself distracted. You want to keep your mind off of what’s happening inside you and focus on other things to help pass the time. Some options are:

  • Watch a movie
  • Write in your pregnancy journal
  • Get your baby book ready
  • Bake some cookies for your nurses at the hospital — they will love that thoughtful gift, and it can win them over, making them more accommodating to your wants and needs.
  • Get a massage
  • Get your nails done
  • Go out to eat — your last meal as a family of two (or more if you have other children)
  • Prepare some snacks for you to nibble on throughout labor
  • Make some padsicles and have them ready in your freezer for recovery
  • Go on a relaxing walk around the neighborhood

You name it! Maybe you even have some last-minute projects that you still need to get done. Do them! Anything that will take your mind off things for a while is incredibly beneficial in early labor. This way, time will pass by a little faster, and you won’t be focusing so much on the clock. Just be sure to rest and relax between your projects to conserve your energy.

3. Keep Nourished and Hydrated

Did you know that studies show that staying hydrated and eating light snacks during early labor has been shown to reduce labor’s total length by as much as 90 minutes?! Awesome, right? This is why you want to ensure that you are drinking enough water (or see our labor-aide recipe) during early labor (and labor in general) to avoid dehydration (since dehydration can cause you to have ineffective contractions). For food, you want to eat foods during early labor that will give you lasting energy.

Carbs are an excellent choice for that. If eating carbs feel too heavy for you to eat at that time, try having a smoothie, some fruit, granola, or protein bar. Just know that whatever foods you eat in early labor, you may see again during active labor or transition since it’s common to throw up in labor. This is why I don’t recommend anything fried or greasy.

NOTE: Try to avoid spicy food during early labor since it can cause diarrhea during labor, which is no fun.

4. Stay At Home For As Long As Possible 

Because of what’s shown in the movies and what society has told us, you may think you need to rush to the hospital as soon as your water breaks or start feeling regular contractions. This is simply not true! (Unless: there is meconium in your water, you have an infection, or you think your baby’s cord is coming out — cord prolapse.) Otherwise, you can take your time until you feel that labor has reached active labor before heading to the hospital.

If you are concerned, don’t feel safe, or feel you cannot cope at home for much longer, those are times when you should go to the hospital. Otherwise, staying home as long as you can is the best option for everyone because it gives you a better chance of having a shorter and more positive experience. Why is that? Your body is familiar with your surroundings and knows that you and your baby are safe in your home. When you go to the hospital, it is a foreign setting with new sights and smells, and your body can begin to slow down if you arrive at the hospital too early in labor. Also, the earlier you arrive, the more likely the hospital staff will introduce interventions.

early labor

Another benefit of staying at home as long as possible is it will keep you off the hospital’s clock.

What does that mean?

As soon as you check into the hospital, the hospital staff records your progress and keeps an eye on you because they want to ensure that you are progressing enough to their standards. They typically want you to dilate 1cm an hour. If you are not progressing the way that they would like, then this is when they will start recommending interventions — such as breaking your water, giving you Pitocin, or even doing a c-section. You have to remember that it can take a while to give birth to a baby, and the last thing you need is to feel pressured.

If your medical team makes you feel stressed in your vulnerable state, you may start doubting your body or your ability to birth well. This pressure can cause women to ask or accept forms of induction to help get it over with. The only problem with that is that it significantly increases your chances of having an emergency c-section. For first-time mothers, if you get induced, it doubles your chances of needing an emergency c-section. This is mainly because induced labor is stronger and more intense than natural contractions.

Even with an epidural to relieve the pain, your baby still feels the effects of the more intense contractions. This can cause your baby’s heart rate to plummet since the harder and faster contractions compress their blood and oxygen supply. This usually then ends in an emergency c-section. Sadly, mothers then think that their bodies have failed them and that their bodies can’t dilate and give birth to a baby. This couldn’t be further from the truth. This is why it’s important to relax and stay at home for as long as you can.

5. Have Your Bags Packed and Ready to Go

Hopefully, you will already have your hospital bags packed and ready. If not, once you recognize that things are beginning to happen, it’s an excellent time to ensure that you have everything you need ready by the door or even in the car.

6. Don’t Feel Disappointed or Discouraged!

If your labor is lasting longer than you hoped, don’t feel disappointed or discouraged. Again, early labor is the longest phase of labor and is not a sign of what is to come. Remember that anxiety or stress can slow or stall your labor, and that’s the last thing you want to do!

Labor is like running a marathon. You need to prepare yourself in advance and pace yourself early on. Also, have calories and fluids to keep up your energy. You may want to be on your own and zone out from normal life or need someone to encourage you. It could be a doula or a friend who has had a positive birth experience or just you and your partner.

Above all, listen to your body. Experiment with positions during early labor that you find comfortable and do what feels right, whether getting rest or moving around. Things will eventually pick up, and if you follow these tips, you will be ready for what’s to come.

early labor


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