The 5 Best Labor Positions When You Have an Epidural
- Cheyenne Williamson
- Mar 4
- 3 min read
Updated: Apr 8
So, here you are—with an epidural. Maybe that was always the plan (yay, comfort!), or maybe things took an unexpected turn, and now you’re here, hooked up, wondering, Wait… am I stuck in bed forever?
It’s a common worry. A lot of people assume that once you have an epidural, you’re doomed to birth on your back with no other options. But that’s not the case! Even with limited mobility, there are plenty of ways to keep labor progressing, help your baby move down, and maybe even make pushing a little easier.
Here are five of the best positions you can try with an epidural!
Side-Lying
If you’re feeling like a beached whale (relatable), this one’s for you. Side-lying with a peanut ball or pillows between your knees keeps your pelvis open and encourages baby to rotate—without you having to do much at all. Plus, you can actually rest in this position.
Why it's great:
Keeps your pelvis open for baby’s descent
Helps baby rotate into a better position
Lets you conserve energy for later
🚀 Tip: Try switching sides every 30-45 minutes to help baby stay on the move!
Semi-sitting
Just because you’re in bed doesn’t mean you have to be flat on your back. Propping yourself up in a semi-sitting position (with the bed slightly reclined and your legs supported) helps gravity work in your favor while keeping you comfy.
Why it's great:
Uses gravity to help baby descend
Puts you in a strong position for pushing
Keeps your pelvis open without extra effort
🚀 Tip: A small pillow under your hips can encourage even better alignment for baby!
Flying Cowgirl
No rodeo required! This position has you lying on your side with your top leg supported by a peanut ball or pillows, adding some asymmetry to your pelvis. If baby needs a little encouragement to rotate, this is a great option!
Why it's great:
Encourages baby to move into a better position
Uses asymmetry to create space in the pelvis
Works even when movement is limited
🚀 Tip: If baby still seems a little stuck, adjusting the angle of your top leg can help!
Reclining with a Peanut Ball
Want to do literally the least while still helping labor along? This is the one for you. Lean back, place a peanut ball between your knees, and let gravity and positioning do the work.
Why it's great:
Keeps your pelvis open
Encourages baby’s descent
Lets you relax while still making progress
🚀 Tip: Make sure your knees (not just your ankles) are resting on the peanut ball for the best results!
Hands & Knees (with support)
Wait—hands and knees with an epidural?! Yep! With a little help, you can shift onto hands and knees in bed, using a birth ball or the raised back of the bed for support. This position is amazing for relieving back labor and helping baby get into an ideal position.
Why it's great:
Can help with back labor (if baby’s OP, this is a game-changer!)
Encourages baby to rotate into an optimal position
Uses gravity to assist with baby’s descent
🚀 Tip: If full hands and knees feels like too much, try a supported kneeling position by raising the back of the bed and leaning forward onto it instead!
Final Thoughts
If you’ve got an epidural—planned or not—you’re not stuck in one position for the rest of labor. With some small adjustments (and maybe a peanut ball or some extra pillows), you can still work with your body and help baby move down.
I love learning about different ways to stay active in labor, even with an epidural, and these are just a few options to try!
Want even more ideas? My book, A Doula’s Guide to Labor Positions, has tons of practical, easy-to-follow suggestions for every stage of labor. 💛
If you had an epidural, what positions did you find most helpful? Let me know in the comments! ⬇️