Help me!! -cant get baby out!! -?

im 39 weeks and 1 day. on friday i went into labor and began having contractions. i was 3 centimeters dialted and 80 %effaced two days ago but they sent me home from the hospital so i guess im not dilated enough yet. ive been walkin for two days my legs r killing me but today my contractions are stronger and more constant pain in my back. how else can i try to get this baby out?/ this is my first and im ready for him to be out. any suggestions- nothing that can b harmful pls. only good suggestions and keep in mind im in tn. and my boyfrind is in fl. so isnt an option.