Signs of True Labor
Contractions
Happen 4+ times per hour, get closer together, last 30–60 seconds, and keep intensifying regardless of rest or position changes.
Pelvic Pressure
You may feel the baby pressing downward through the pelvis or vagina.
Backache
Lower back pain feels stronger than typical pregnancy discomfort and may radiate around your abdomen.
Water Breaks
Fluid can gush or trickle; either way, call your provider to report the rupture of membranes.
You do not need every sign to be in labor; any combination warrants a call to your healthcare professional.
How False Labor Feels Different
Braxton Hicks contractions are practice tightenings. Compare your symptoms to this list to decide whether you are experiencing false labor.
- Contractions come fewer than 4 times per hour.
- Timing is irregular and does not form a pattern.
- Intensity stays the same or eases with hydration, position changes, or rest.
- Tightening stops when you move or shift positions.
How Labor Progresses
Labor unfolds in stages. Knowing the cues helps you decide when to shift coping strategies or travel to your birth setting.
Early Labor (0–6 cm)
Cues
- Contractions every 5–15 minutes lasting under a minute
- Bloody show or mucus plug release
- Able to talk or walk between contractions
Try This
- Eat light snacks, hydrate, and rest while you can.
- Practice breathing exercises or take a warm shower.
- Keep timing patterns and update your provider as instructed.
Active Labor (6–8 cm)
Cues
- Contractions 3–5 minutes apart lasting 60 seconds+
- Focused breathing or vocalizing through each wave
- Increased pelvic pressure or back pain
Try This
- Head to your birth location if not already there.
- Use coping tools like counter-pressure, birthing ball, or water immersion.
- Communicate pain-management preferences to your support team.
Transition (8–10 cm)
Cues
- Rapid contractions with little rest between
- Shaking, nausea, or feeling overwhelmed
- Strong urge to bear down
Try This
- Lean on your coach or nurse for guided breathing.
- Switch positions frequently to stay comfortable.
- Focus on one contraction at a time and request encouragement.
Pushing & Delivery
Cues
- Full dilation or provider cue to push
- Intense downward pressure as baby descends
- Contractions spaced slightly farther apart
Try This
- Follow your care team’s instructions on timing pushes.
- Use supportive grips, mirrors, or feedback if motivating.
- Remember to relax shoulders and jaw between pushes.
Track Contractions with Confidence
- Track contraction frequency and duration for at least an hour to see if the pattern intensifies.
- Use a contraction timer app or pen and paper to log start times and lengths.
- Hydrate and change positions; if contractions fade, they were likely Braxton Hicks.
- If you cannot talk through contractions or need to focus on breathing, call your provider.
When to Call Your Healthcare Professional
- You think you might be in labor or notice escalating contractions.
- You are unsure whether fluid was urine or amniotic fluid.
- You feel pelvic pressure or back pain that will not ease up.
- You have questions about fetal movement or any new symptom.
Go to the ER or Labor & Delivery If...
- Signs of labor before 37 weeks of pregnancy.
- Contractions consistently less than 5 minutes apart.
- Bleeding, decreased fetal movement, or suspected rupture with discolored fluid.
- Severe headache, vision changes, sudden swelling, or trouble breathing.
Hospital Go-Bag Checklist
Documents & Contacts
- ID and insurance card
- Birth plan and pediatrician info
- Phone chargers and contact list
Comfort Items
- Loose layers, socks, and slippers
- Lip balm and hair ties
- Favorite playlist or meditation app
Baby Essentials
- Approved car seat installed
- Onesies and blanket
- Diapers or hospital-provided supplies
Comfort Toolkit
Layer coping methods so you can rotate between them as labor intensifies. Prep supplies now so they are easy to grab later.
Stay Grounded
- Use a short mantra like “Inhale calm, exhale doubt” during each contraction.
- Play a calming playlist or white noise to drown out hospital bustle.
- Apply heat packs to lower back or hips to release tension.
Move With Intention
- Rotate positions every 30 minutes: side-lying, hands-and-knees, leaning over a counter.
- Sway, slow dance, or use a birthing ball to keep hips loose.
- Try the “double hip squeeze” from a partner or doula during back labor.
Engage Your Senses
- Pack peppermint oil or citrus spray if scents calm you.
- Use touchstones (smooth rocks, stress balls) to focus your mind.
- Dim lights or use LED candles to create a cozy environment.
Partner & Support Playbook
Share these roles with your partner, doula, or support person so they know exactly how to help when contractions begin.
Coach
- Time contractions and relay info to the nurse or midwife.
- Offer water, snacks, and lip balm between contractions.
- Guide breathing counts or cues during intense surges.
Advocate
- Reference the birth plan when discussing interventions.
- Ask clarifying questions so the birthing parent can focus on coping.
- Remind staff of preferences for lighting, visitors, or mobility.
Logistics Lead
- Handle check-in paperwork and insurance cards.
- Update family or childcare contacts per your plan.
- Prep the car seat and ensure hospital bag items return home.
Prep for the First Days After Birth
Labor planning goes hand in hand with postpartum support. Tackle these tasks before contractions start so recovery feels calmer.
- Freeze meals or arrange a meal train so nutrition is effortless post-delivery.
- Create a shared document with pediatrician info, insurance numbers, and appointment reminders.
- Stock postpartum essentials at home (pads, pain relief, nursing supplies) before labor begins.
- Plan support shifts for the first 72 hours—who lets pets out, handles siblings, or drives home?
Frequently Asked Questions
What do true contractions feel like?
They begin like period cramps and become stronger, closer, and longer. Rest does not stop them, and you may feel them front to back.
Do I need every sign to be in labor?
No. Some people experience water breaking first, others notice intense back pain. Treat any strong change seriously and call your provider.
What if my due date isn’t here yet?
Early labor before 37 weeks requires immediate evaluation. Go to the ER or labor & delivery if you notice signs before term.
How do I tell Braxton Hicks from real labor?
Braxton Hicks contractions are irregular, infrequent, and ease with hydration or movement. True contractions become patterned and stronger.
Should I wait for water to break before heading in?
No. Only about 10% of labors begin with ruptured membranes. Go based on contractions, pressure, or provider instructions.
Key Takeaways
Watch Patterns
True labor contractions get longer, stronger, and closer.
Call Early
If you are unsure, contact your healthcare professional right away.
Be Ready
Keep hospital essentials packed by week 36.
Trust Instincts
Unusual pain, bleeding, or fluid requires urgent care.
Important Medical Disclaimer
This page provides educational information only. It does not replace medical advice, diagnosis, or treatment. Always follow the instructions of your obstetrician, midwife, or healthcare professional.
Seek immediate care for bleeding, severe pain, decreased fetal movement, fluid leakage, or any symptom that worries you.