Optimal Fetal Positioning (OFP): Simple Ways to Make Birth Easier

Looking for something to make your birth easier? Uh, yes please.

Let’s dive into Optimal Fetal Positioning (OFP) and what you can do to encourage it. No matter where you are in pregnancy, you can start now and set yourself up for a smoother birth.

Many people know we want baby head-down by the end of pregnancy. What’s less talked about is which way baby is facing once they’re head-down, and how that can influence when labor starts and how efficient it is.

For most babies, the most birth-friendly position is facing your back, with their spine toward your belly slightly left of center. You’ll often feel those pokey kicks under your right ribs. Ideally, their little chin is tucked, too.

For a deeper dive into all the positions, see Spinning Babies®. In this post, we’ll focus on simple steps you can start now to encourage OFP.

OFP is about helping baby settle into a birth-friendly position before labor begins. That’s more likely when your body is well aligned and relaxed. I start paying close attention to baby’s exact position around 35–36 weeks, but there’s plenty you can do right now to make things easier later.

The Sitting Shift (your easiest win)

Many of us sit a lot and slouching can be tough on the pregnant pelvis and pelvic floor. Your goal is to mimic the upright alignment you’d use while standing, even when you’re seated.

When standing, your pelvis tips slightly forward, there’s a gentle inward curve in your lower back, and your chest is lightly lifted. When you sit, notice how the pelvis tends to tuck or recline and the chest collapses. Reducing time in that reclined/tucked position is the aim.

Guidelines:

• Choose setups where hips are slightly higher than knees.

• Favor a slight forward belly tilt over leaning back.

• Don’t chase perfection, mix positions throughout the day.

• When you’re done for the day, skip the deep couch slouch and try comfy side-lying instead of a big recline.

Try this:

• Birth ball (properly inflated): Let your pelvis tip slightly forward and aim for hips just higher than knees. Balls often stretch; refill over the first couple of days to find the right height.

• Cross-legged with a small cushion: Place it under your sit bones to lift the hips so the belly can tip slightly forward.

• At a chair or desk: Sit forward and lean onto the desk/table rather than reclining. Or turn the chair backward, straddle it, and lean on the backrest. A slouch forward is better than reclining backward.

• Evenings: Choose side-lying over a deep, soft couch recline.

Bottom line: No need to be perfect. Keep “belly forward” top of mind and rotate positions through the day.

Bodywork helps balance

If you have (or have had) hip, pelvis, tailbone, or low-back pain, consider physical therapy or trusted bodywork. When possible, find a practitioner experienced in prenatal care. A relaxed, balanced body gives baby more room to find their best path.

When to start

Begin gentle posture awareness anytime without adding stress. Just notice, and make some changes some of the time. The more consistently you support yourself with simple tools (birth ball, the right cushions, an appropriate chair), the easier upright sitting should feel. Consistency beats intensity.

Want to go deeper?

Check out my downloadable guide, For Right Now, in your pregnancy.

This guide is for you if you want:

• Tools for improving your sleep

• Tips for addressing pregnancy discomforts

• Guidance on raising oxytocin

• Advice on starting now towards a simpler labor

From birth balls to epsom salt baths and sleeping positions, this guide is designed to make pregnant life a little, or a lot, easier.

Any time, but especially by about 35 weeks, check out the OFP education and daily comfort ideas from Spinning Babies®, fantastic resources for staying comfy and encouraging great positioning.

Friendly reminder: This information is educational and not a substitute for personalized medical advice. Always follow your provider’s guidance (disclaimer)