How Do I Know If I’m in Labor? An Evidence-Based Guide to the Signs That Labor Is On Its Way
One of the most common questions I get as a doula is:
“How will I know when I’m really in labor?”
It’s a valid question—especially in the final weeks of pregnancy, when your body is changing every day. You might feel new sensations, more pressure, or even irregular contractions that come and go. Some people have signs for days (or even weeks) before labor actually begins. Others go from no signs to full-blown labor within hours.
This article is here to help you understand the difference between:
Signs that labor is coming soon (but hasn’t started yet)
Early labor (the first phase of true labor)
And what it looks like when it’s time to reach out to your provider or doula
🌙 Signs That Labor Is Getting Close (But Not Quite Yet)
Your body gives lots of signals that things are shifting in the final days or weeks before labor. These signs are common and normal, but they don’t necessarily mean labor is starting right now.
Here are some things you might notice:
🔹 Losing your mucus plug
You might see a thick, stringy, or jelly-like discharge—clear, yellow, pink, or even slightly bloody. This means your cervix is softening and preparing, but not that labor is imminent. Some people lose it days (or weeks) before labor begins.
🔹 More discharge or “bloody show”
As your cervix changes, you may notice increased mucus or a streak of blood in your discharge. This is also normal and can happen during pre-labor or early labor.
🔹 Loose stools or mild nausea
Your body often clears out the bowels before labor—this is totally normal. Diarrhea, loose stools, or an unsettled stomach can be a sign labor is approaching, but not necessarily that it’s started.
🔹 Period-like cramps or lower back aches
These may feel like menstrual cramps that come and go. They might be steady or irregular, and they often begin in the lower belly or back. These can last for days before true labor begins.
🔹 Practice contractions (a.k.a. Braxton Hicks)
These are tightening sensations that can be uncomfortable but usually don’t last long or come in a consistent pattern. They may come more often in the last few weeks of pregnancy.
🔹 Nesting or energy bursts
Some people feel a sudden urge to clean, organize, or “get everything ready.” Others feel more emotionally tender or inward. Both can be part of the body’s preparation.
💡 These are all signs that labor is getting closer, but they don’t mean labor has officially begun. Your cervix may be softening and shifting—but you’re not in true labor yet.
🌱 What Does Early Labor Look Like?
Early labor is the beginning of true labor, meaning your cervix is starting to open (dilate) and thin (efface) in response to contractions. This stage can be slow and gentle—or it can pick up quickly.
Signs of early labor:
Contractions that are real but irregular: They might last 30–60 seconds and come every 5–20 minutes, but they may start and stop.
Sensation is building: Contractions may feel like strong cramps, lower back pain, or pressure that begins to demand your attention.
You can usually still talk, walk, eat, or rest between contractions.
💡 Early labor can last for hours—or even a day or two. This is the best time to rest, nourish yourself, stay hydrated, and create a calm, safe environment. You don’t need to rush anywhere yet!
🔥 What Is True Labor?
True labor is when contractions:
Get longer, stronger, and closer together
Become consistent and form a pattern (for example: every 4–5 minutes, lasting 1+ minute, for at least an hour)
Get more intense no matter what you do (walking, resting, showering)
You’ll likely feel more inward, focused, or emotional as labor picks up. This is when your cervix is actively changing, and when your doula or provider may encourage you to come to your birth location if you’re not already there.
💧 What If My Water Breaks First?
Sometimes, labor begins with the rupture of membranes (your “water breaking”). This can feel like a big gush—or just a slow trickle.
If this happens:
Note the time, color, and smell of the fluid
Call your provider even if contractions haven’t started
Clear or pink fluid is usually normal
Green, brown, or foul-smelling fluid could mean meconium or infection—contact your provider right away
Keep track of baby’s movements—they should stay strong and consistent
🩺 Surprising Things That Can Happen Before Labor
❗Contractions you don’t even feel
In the last few weeks of pregnancy, your provider may monitor contractions during your prenatal visits. It surprises a lot of people to hear they’re having regular contractions every 2–3 minutes—even though they don’t feel them! These are often mild uterine tightenings that show up on a monitor but don’t yet signal true labor. They’re your uterus practicing and prepping.
❗Cervical dilation without being in labor
Another surprise? Sometimes people are already 2–4 centimeters dilated before labor starts. You might hear this during a cervical check at a prenatal visit or before an induction. This doesn’t mean you’re in labor—it just means your cervix is getting ready. Labor could still be days away, or begin soon after.
💡 Cervical dilation is just one piece of the puzzle—it’s not the whole story. Labor is a full-body process involving contractions, hormones, emotions, and timing. Trust your body and your provider’s guidance as your unique story unfolds.
📞 When Should I Call My Doula or Provider?
Call your doula when:
You want help figuring out what’s happening
You’re having contractions that are building in strength and pattern
You’re starting to feel more inward or need emotional or physical support
Call your provider if:
Your contractions are consistent (every 4–5 minutes, lasting 60 seconds, for 1+ hour)
Your water has broken
You notice a decrease in fetal movement
You have heavy bleeding (not just bloody mucus)
You feel strong pressure or the urge to push
In Summary
Labor often begins as a quiet whisper, not a dramatic moment. You may lose your mucus plug, feel mild cramps, or notice loose stools long before true labor begins. Your body may even start contracting or dilating before you feel a thing. That’s all part of the brilliant, slow unfolding of the labor process.
When in doubt—listen to your body. Rest. Eat. Reach out to your doula or provider. You don’t need to figure it all out alone. You were made for this.
References
American College of Obstetricians and Gynecologists (ACOG) – How to Tell When Labor Begins
Mayo Clinic – Labor Signs and Symptoms
Penny Simkin et al. – The Birth Partner (5th Ed.)
Aviva Romm, MD – How to Know If You’re in Labor
World Health Organization – Intrapartum Care for a Positive Childbirth Experience
