Giving Birth Without an Epidural: Pain Relief Methods That Help

Some expectant mothers have known for a long time that they want to give birth without anaesthesia. Others cannot get an epidural, have a medical reason not to have one, or reach the maternity unit when everything is already moving fast. Whatever the reason, giving birth without an epidural can be prepared for, and it is not a test of endurance to be survived with clenched teeth.

There are concrete ways to tame contractions, and some are recommended by the World Health Organization. Here is what helps, what the evidence says, and how to discuss it with your maternity unit in Morocco. For everything about the anaesthesia itself, read our guide to the epidural.

A free choice that can change along the way

Wanting a birth without an epidural commits you to nothing. The UK's NHS advises writing down your wishes but keeping an open mind: labour can be longer or more intense than expected, and you may need stronger relief. Changing your mind is not a failure.

The reverse is true too. In France, where 82.7% of women had an epidural in 2021, a growing number of women use drug-free methods such as moving about, or a bath or shower during labour (ameli). The two approaches are often combined, since these methods also help you wait until the epidural is in place.

Moving and changing position: the foundation

This is the simplest method and one of the most effective. The WHO recommends leaving women free to move during the first phase of labour and to choose their position for the birth. The INSPQ in Quebec explains that movement helps labour progress, and that keeping the upper body upright may speed it up.

Positions that soothe many women:

• standing, leaning against a wall, a table or your companion, swaying the pelvis;
• sitting on a large ball, drawing circles with your hips;
• on all fours or kneeling, leaning forward over a cushion or the back of the bed, which eases the lower back;
• squatting, with support, during contractions;
• lying on your side to rest: often better tolerated than lying on your back (INSPQ).

The CHUV in Lausanne also advises alternating movement and rest, and sitting on the toilet leaning the chest forward, a position that often helps. The stages of labour, from dilation to pushing, are described in our article on vaginal birth.

Continuous support: a companion by your side

Being accompanied throughout labour by the person of your choice is one of the WHO's 56 recommendations for a positive childbirth experience. This support is not a sentimental extra: encouragement, massage, a hand to squeeze and a cool cloth on the forehead help you get through each contraction (INSPQ).

In Morocco, the companion may be your husband, your mother, a sister or a friend. Rules for entering the birth room can vary from one establishment to another, in private clinics and in public hospitals alike. Ask during your visit, and choose someone calm who knows your wishes and can remind the team of them. Our guide to choosing a maternity unit in Morocco lists the other useful questions.

Warm water: bath or shower

Water helps many women relax and makes contractions less wearing (NHS, INSPQ). A warm shower aimed at the lower back or the belly is the most accessible option. When a birthing pool or bath is available, the water is kept at a comfortable temperature, not above 37.5 °C, and the mother's own temperature is monitored (NHS).

The HUG in Geneva, for instance, offer a bath to relax during the first part of labour. At home, during the latent phase, a hot-water bottle on the lower back or cool compresses, depending on your preference, can also soothe (CHUV).

Breathing, relaxation and massage

Breathing is a tool you carry everywhere. Breathing slowly and deeply, staying calm, and relaxing your shoulders and jaw helps you face the pain (NHS). The INSPQ also mentions visualisation, self-hypnosis and yoga, preferably learned during pregnancy, as well as music and dim lighting.

Gentle massage can ease worry and make pain more bearable; some women prefer firm pressure on the lower back during contractions, while others cannot bear to be touched (INSPQ, NHS). These gestures are worth practising before the big day, as a couple: our article on antenatal preparation presents classes and methods.

What about the other methods?

The pain felt varies enormously from woman to woman. In France, 29.7% of women who gave birth vaginally and spontaneously described the pain as "unbearable" at the moment of birth (ameli); this also means that most did not describe it that way.

At home, the first phase of labour

Many women live through early labour at home. The CHUV advises staying home for as long as possible, eating lightly, drinking regularly, emptying your bladder often and alternating positions and rest. A large pregnancy cushion lets you prop yourself on your side between contractions, or kneel and lean forward over it; the whole range is in our pregnancy and nursing cushions section.

From the shop

Cushions to prop yourself up, before and after the birth

During pregnancy and the first phase of labour at home, a large cushion helps you rest on your side or lean forward. It will serve afterwards for breastfeeding.

• −35 %DoomooSofty nursing pillow, Flower Yellow – Doomoo403 DHinstead of 620 DHView product
• −9 %DoomooComfy Big nursing and maternity pillow, Tetra Green – Doomoo619 DHinstead of 680 DHView product
• −9 %DoomooBuddy maternity and nursing pillow, Mushrooms – Doomoo810 DHinstead of 890 DHView product
• DoomooBuddy nursing and maternity pillow, Silver Dots – Doomoo890 DHView product
• The whole aisle · Pregnancy and nursing pillows20 products online, delivered anywhere in Morocco.Open the aisle

Products sold by La Maison du Bébé, publisher of this magazine. Prices as of 12 October 2026; please check the product page.

Head to the maternity unit when contractions stop you talking, come every 3 to 5 minutes and last about a minute, or sooner if your waters break (CHUV). All the landmarks are in our article on the signs of labour.