How to deal with Braxton Hicks contractions

As your belly slowly grows, many changes take place in your body. Many women, often from the middle of their pregnancy onwards, begin to feel a new, strange sensation. Their belly tightens, perhaps becoming as hard as a board, and the mood in their body changes for a moment. Many people ask themselves: “Are these contractions?” or “Is something wrong?” In most cases, the answer is quite reassuring. These are Braxton Hicks contractions.

Braxton Hicks contractions are small exercises performed by the uterus. They occur quite early in pregnancy, but few people notice them before around week 20-24. Suddenly one evening, it may feel as if your entire stomach is briefly contracting and becoming tense. If you are a first-time mother, it may feel strange and perhaps a little worrying, but for the vast majority of women it is nothing to worry about.

What exactly are Braxton Hicks contractions?

First, let's be clear: these are not contractions like those experienced during childbirth. Braxton Hicks contractions are irregular, usually not painful, and are the uterus's way of practicing for childbirth. They are small, short contractions in the uterine muscles, which is why the stomach becomes completely hard.

An image I often give to expectant mothers is to imagine the muscles needed for a marathon. No one would go straight to the starting line without having trained a little beforehand. The uterus practises, contracts, tenses up a little and relaxes again. Each contraction usually lasts 30-60 seconds, and there can be hours – even whole days – between them. Other times they come more often, often when the body is tired or stressed.

Typical characteristics

• Irregular intervals
• No or slight tenderness – but rarely actual pain
• Can be triggered if you are physically active, running fast, or stressed
• Often stops if you relax, lie down, or warm your stomach/lower back

These characteristics mean that, as a pregnant woman, you can use your body as a barometer. Often, Braxton Hicks contractions actually indicate that it is time to slow down a little and prioritize rest.

When your body asks for rest

It is quite typical for Braxton Hicks contractions to be extra noticeable on hectic days. This is because the uterus reacts to busyness and physical strain. When you feel your stomach becoming hard and tight, take it as a friendly hint from your body. Find some rest, preferably with your legs up and possibly a heating pad on your stomach or lower back.

There is no reason to ignore the signal. On the contrary:

• Slow down and take breaks
• Lie down if it feels best
• Use heat – it helps the uterus relax
• Practice breathing exercises to reduce tension

Many pregnant women say that a heating pad can work wonders. If you don't have one handy, or if it's not possible to lie down all day, a roll-on with a warming effect (such as Cana Cares HEAT) can also be an effective way to calm your stomach.

When should you react?

The vast majority of Braxton Hicks contractions are harmless. However, there are situations where it is important to react and contact your birth center or midwife.

You should call if:

• You have more than 3-4 Braxton Hicks contractions per hour
• The Braxton Hicks contractions start to hurt – not just uncomfortable, but actually painful
• They become very regular and persist even when you are completely relaxed
• You experience bleeding, fluid leakage, or other symptoms
• Along with the Braxton Hicks contractions, you experience pain in your lower abdomen (towards the vagina or back)

If these things occur, it is important to get a professional assessment. This does not necessarily mean that something is wrong, but it is better to be safe than sorry, because unless you are very close to your due date, you should not go into labor yet.

When is it typically okay?

Braxton Hicks contractions are considered a normal part of pregnancy if:

• They are irregular and short-lived contractions
• You feel mostly tension, not actual pain
• They subside when you rest
• There is no bleeding, fluid discharge, or other worrying symptoms

If you are in doubt, it is always a good idea to contact your midwife. It gives you peace of mind to know that everything is as it should be.

A look at the difference between Braxton Hicks contractions and real contractions

It's easy to get confused when your body is working and changing. Here is a simple overview to help you distinguish between the two:

If you can check one or more boxes in the left column, relax and give your body the rest it needs. Then contact your birth center if rest does not cause the Braxton Hicks contractions to subside.

How does it feel – and can it hurt?

The most common description from pregnant women is that it feels as if the stomach is tightening, as if a ball is being inflated inside the navel. Some say it feels like menstrual pain or a pulling sensation in the groin, but without the actual pain that characterizes labor pains.

However, there is a slight difference in how Braxton Hicks contractions are experienced from person to person. For some, they may be associated with slight discomfort if the body is very tired or stressed. Some women, especially at the end of their pregnancy, find that they can be a little painful. The most important thing is to listen to your body and be aware of any worsening of pain or frequency.

Good ways to relieve and help the body

When the stomach tightens and calmness is needed, many pregnant women find simple solutions very helpful:

• Start by lying down with your legs up (relaxing the pelvis)
• Use warming relief on the stomach or lower back
• Take some slow, deep breaths
• Slow down for the rest of the day
• Take a warm bath, if you can

If you are working or on the go, taking short breaks to find calm and check in with yourself can make a big difference.

Myths and concerns

Many people are told that Braxton Hicks contractions can “stimulate labor.” However, for the vast majority of pregnant women, Braxton Hicks contractions do not cause premature labor. They are simply a sign that the uterus is alive and preparing itself. But if they persist or you notice a change in their character, contact your maternity ward or midwife and have them assessed.

Another concern is whether it harms the baby when the uterus tightens. Here, it is good to know that the fetus is safely surrounded by amniotic fluid and membranes, and that normal Braxton Hicks contractions do not cause any harm.

When you are working, have small children, or are busy with everything else

Everyday life does not take a break just because your uterus is working. Many pregnant women think that they should be able to continue at the same pace as before. But your body is now working overtime, and it is not unusual to need more breaks and time to recover.

It may be a good idea to let your loved ones know that you need a little extra consideration – especially if you have small children, are at work, or are just under pressure in your everyday life. Prioritizing breaks is not selfish, but pure consideration.

Perhaps you can involve your partner, friends, or others in practical tasks when you need to let your body relax. Many people find that it is also mentally beneficial to allow themselves to take breaks – both for you and for the baby.

Bonus: Small tips from practice

• Always carry a heating pad or roll-on in your bag if your daily life requires mobility
• Do small daily stretching or relaxation exercises
• Try relaxing breathing exercises before bedtime – they work wonders
• Take time to check in with your body, especially when you've had a busy day.
• Drink plenty of water, as dehydration can trigger Braxton Hicks contractions.

Although Braxton Hicks contractions can feel like a new challenge, they are rarely a sign of anything dangerous. Most people find that they subside as soon as you slow down a little and give your body the attention it deserves.

If something feels different, changes character, or if you are simply unsure – contact your midwife. It's you and your baby that matter.