What Does Early Labor Actually Feel Like?
How to Know When It’s Go Time (And When to Stay Home a Little Longer)
You’ve made it to the final stretch of pregnancy, and every twinge has you wondering, “Is this it?” You're not alone. One of the most common questions I hear as a doula is, “How will I know I’m really in labor?”
Spoiler alert: It usually doesn’t start with your water breaking like in the movies. Most labors begin with small, subtle shifts. Here's what early labor actually feels like, how to tell it apart from the real deal, and what to do when things get going.
What Is Early Labor?
Early labor is the very beginning of the birth process. Your cervix is starting to soften, shorten, and open (usually to around 4-6 cm). These changes can happen slowly and may come with mild, irregular contractions.
Some people feel early labor for a few hours. Others experience it on and off for days. Both are totally normal.
What It Might Feel Like:
Mild cramps (like period cramps)
Lower back aches
Pressure in your pelvis or thighs
Contractions that come and go, but don’t stick to a pattern
Needing to pee more often
Loose stools or a sudden burst of energy (yep, that nesting urge is real)
These signs might start and stop. That’s okay. Your body is warming up for the big event.
Early Labor vs. Active Labor
The big difference? Consistency and intensity.
In early labor, contractions are usually:
Irregular (they may stop altogether)
Mild to moderate in strength
Spaced out (maybe every 10–30 minutes)
In active labor, contractions:
Get stronger and longer
Come every 3–5 minutes
Are hard to talk or walk through
Don’t go away when you move, rest, or shower
What to Do in Early Labor:
Rest if you can – Seriously. This could be a long haul, and you’ll need your energy.
Eat and hydrate – Light snacks, fluids, and staying nourished help your body do the work.
Move gently – Walk, bounce on a birth ball, or try some stretching.
Use comfort measures – Heat packs, baths, massage, quiet music, dim lighting.
Stay home as long as possible – If all is well and your provider agrees, early labor is best spent in your own space where you can relax.
What If Your Water Breaks First?
For some people, labor starts with a gush (or a trickle) of fluid. That’s your amniotic sac rupturing, also known as your water breaking.
If your water breaks, here’s what to look for:
Color: It should be clear or slightly pink. If it looks green or brown, that could mean baby passed meconium, and you’ll want to call your provider right away.
Smell: It should smell mild or sweet. A foul smell could signal infection.
Amount: Sometimes it’s a big gush, but often it’s a slow, steady trickle.
What to do:
Put on a pad and monitor the fluid
Take note of the time it broke
Avoid baths or intercourse from here on out to reduce the risk of infection
Call your provider to check in—they’ll guide you on next steps based on your specific situation
Some providers recommend coming in within 12–24 hours of rupture to reduce infection risk, especially if contractions haven’t started yet.
You don’t need to panic. Just stay calm, gather some info, and connect with your birth team.
When to Call Your Doula or Provider:
Call your doula when:
You just want to talk things through
You’re not sure what’s happening
You need help with comfort techniques or emotional support
Call your provider if you notice:
Bleeding (not just a little bloody show)
Baby moving less than usual
Intense pain that feels different
Your water breaks (especially if it’s greenish or brown)
Final Thoughts:
Early labor is important work, even if it doesn’t feel “big” yet. It’s your body getting things in motion, slowly and steadily. Try not to rush it. Trust yourself. Stay connected to your support team.
And remember—every contraction brings you one step closer.
Need help making sense of it all or just want someone in your corner?
Let’s chat about birth planning and doula support. I’d love to walk through this with you.
