Most contractions during childbirth are rhythmic uterine tightness that open the cervix and move the baby down; the pattern and intensity show your labour stage.
Even if you’ve read the books, the first real tightening can still catch you off guard. Contractions can start softly, ramp up fast, or swing between the two. This guide gives you a clear way to tell what you’re feeling, track it, and decide when it’s time to call or go in.
What contractions do in labour
A contraction is the uterus tightening and then letting go. That squeeze helps thin and open the cervix (effacement and dilation) and nudges the baby downward. The break between contractions matters too. It’s when you can drink, pee, change position, and reset your breathing.
Many people feel contractions in the lower belly, back, or both. Some feel a strong band across the belly. Others notice pelvic pressure more than pain. The same contraction can feel different depending on baby’s position and what you’re doing at the time.
Contractions checklist you can track at home
When things start, tracking beats guessing. Time from the start of one contraction to the start of the next. Then note how long each contraction lasts. A phone timer and a notes app are often enough.
| What you track | What it can mean | What to do |
|---|---|---|
| Spacing (start-to-start) | Shows the pattern (early labour often irregular, active labour often steady) | Log 6–10 contractions to see the trend |
| Length (seconds) | Many established-labour contractions last about 40–60 seconds | Write the range you’re seeing |
| Strength | Stronger often links with more cervical change | Mark mild/moderate/strong based on whether you can talk |
| Back focus | Back-heavy pain can happen with baby facing up | Try hands-and-knees or a forward lean and see if it shifts |
| Break quality | True labour usually gives clear pauses, even if short | Use breaks for water, toilet, and slow exhale breathing |
| Fluid leaking | Waters breaking can happen before or during contractions | Note colour/odour and call for advice |
| Bleeding type | Mucus streaks can be normal; fresh red bleeding is not | Call urgently if bleeding is fresh or heavy |
| Baby movement | A clear change can signal the baby needs checking | Call promptly if movement feels reduced |
Contractions in childbirth by stage and timing
Labour gets described in phases, yet real bodies don’t read scripts. Use these ranges as a map, not a stopwatch. What you’re looking for is steady change: longer, stronger, closer together.
Early labour and latent phase contractions
Early labour contractions can feel like strong period cramps or a tight belly that comes and goes. They may be uneven: 12 minutes apart, then 7, then 15. They also tend to be shorter, and you may still talk through them.
If your pregnancy is low risk and your care team agrees, staying home in early labour often feels better. Rest, sip fluids, and keep your bladder empty. A warm shower and a heat pack on the lower back can help.
Active labour contractions
Active labour is when contractions are hard to ignore. They usually settle into a clearer rhythm and last longer. You may stop mid-sentence, breathe through the peak, and then speak again during the break.
Many units use a timing rule as a cue to ring, along with your own history. The NHS lists regular contractions about 5 minutes apart, plus other signs, as a reason to call for advice. See their list on when to call your midwife or maternity unit.
Transition and pushing
Near full dilation, contractions can stack up close together and feel intense, with little downtime. Shaking, nausea, and a sudden wave of doubt are common. After full dilation, contractions keep coming and many people feel a strong pressure low in the pelvis and an urge to bear down.
Contractions During Childbirth and Braxton Hicks
Braxton Hicks are practice tightenings. Real labour contractions create cervical change over time. The tricky part is that Braxton Hicks can still hurt, and early labour can still be irregular. So use a bundle of clues.
Clues that point to real labour
- Trend: Contractions move toward a steadier rhythm and shorter gaps.
- Momentum: They grow over hours instead of fading away.
- Effect of rest: Lying down and drinking water may calm Braxton Hicks.
- Talk test: If you can’t talk through the peak, you’re likely in a stronger phase.
What contractions can feel like
Contractions aren’t one sensation. Some people feel cramps that build and release. Some feel back pain first. Some feel tightness and pressure more than pain. You may also get a low ache between contractions that makes you restless.
What matters is the pattern and what else is happening: fluid, bleeding, baby movement, and how you feel overall. If something feels wrong, trust that and call.
When to call or go in
Your own care plan wins. If you were told to call earlier because of your pregnancy history, follow that. If you don’t have a written plan, these are common triggers to ring triage:
- Waters break, even if contractions haven’t started.
- Fresh red bleeding that’s more than a small streak in mucus.
- Baby movement feels reduced or unusual.
- Regular contractions that keep building, especially around the “5 minutes apart” mark.
- Labour signs before 37 weeks.
ACOG lists practical signs that labour may be starting and when to contact your hospital or clinician. Their FAQ is here: How to Tell When Labor Begins.
How to time contractions without getting stuck on the clock
Start the timer at the first clear tightening. Stop it when the contraction fully eases. Then time the gap start-to-start. Do this for 30–60 minutes once the pattern feels like it’s picking up.
In early labour, you don’t need to time each contraction for hours. Spot-check a set, then put the phone down. Eat something light, drink water, and rest your mind.
Moves that can change the feel
You can’t make contractions disappear, yet you can often shift where you feel them. The goal is to stay loose in the jaw, shoulders, and pelvic floor so the uterus can work without you clenching against it.
During breaks
- Drop your shoulders, unclench your hands, and soften your tongue.
- Take a slow breath in, then a longer breath out.
- Drink a few sips and empty your bladder often.
During peaks
- Forward lean over a counter, bed, or a partner’s shoulders.
- Hands-and-knees, then rock your hips side to side.
- Side-lying with a pillow between knees if you’re worn out.
- Firm pressure on the lower back if you have back-heavy contractions.
If contractions slow down or stall
It’s common for contractions to ease off for a while, then pick up again. A big meal, exhaustion, dehydration, or lying flat can all change the pattern. If you’re still in early labour and your waters haven’t broken, try a reset before you decide it’s “not real.”
Stand up and move for 10–15 minutes, then rest on your side. Drink a glass of water. Empty your bladder. If you can tolerate food, choose small bites that digest easily, like toast, yogurt, soup, or fruit. Then time another short set so you’re judging a trend, not one odd hour. Tracking contractions during childbirth in small blocks keeps you calm and still gives useful information if you call triage.
If you have ruptured membranes, bright red bleeding, fever, or reduced baby movement, skip the reset and call right away.
A warm shower and slow hip sway may nudge a steadier rhythm. If you’re sleepy, nap. Fatigue can make later contractions feel sharper for many people.
Pain relief options you can ask about
People use a mix of methods. Some want medication early. Some try non-med options first. Some change their mind mid-labour. A plan gives you choices; it doesn’t lock you in.
- Non-med: warm water, heat packs, counterpressure, breathing counts, cold cloths.
- Medication: nitrous oxide, opioid injections/IV, epidural techniques (availability varies by unit).
Red flags that mean “call now”
These situations call for prompt assessment. If any of these happen, contact your maternity unit, triage line, or local emergency number right away.
| What you notice | Why it matters | What to do right now |
|---|---|---|
| Waters break with green or brown fluid | Can signal meconium in the fluid | Call and follow triage advice |
| Fresh red bleeding like a period | Needs urgent assessment | Call immediately; follow the transport plan you’re given |
| Baby movement feels reduced | Baby may need checking | Call promptly, even if contractions are mild |
| Strong constant pain between contractions | Not a typical labour pattern | Call urgently for assessment |
| Fever, chills, or feeling unwell | Could indicate infection | Call and ask for next steps |
| Regular contractions before 37 weeks | Possible preterm labour | Call immediately |
| Six or more contractions in 10 minutes | Too-frequent tightenings can stress the baby | Call straight away |
Last-minute prep that pays off
Before labour starts, save your unit’s phone number, map the route, and pack a short list of medical details: allergies, medications, and any pregnancy complications. Keep a towel in the car for water leaking and a spare pad in your bag.
If you plan to labour at home for a while, set up the basics: water bottle, small snacks, a heat pack, and a place to lean forward. Then keep the rhythm simple: contraction, breathe, relax your jaw, reset in the break.
If you take one step from this article, make it this: time a set of contractions, then call earlier than you think you “should” if anything feels off. A quick call can save a lot of stress and get you the right advice for your situation.