Being pregnant comes with many joys, but it can also bring about various aches, pains, and discomforts. Your body goes through a lot of changes while growing a baby, which can lead to some unpleasant symptoms. Here are some tips on coping with the most common aches and discomforts during pregnancy:
Managing Back Pain
Back pain is very common during pregnancy, especially in the later stages as your belly expands. The extra weight in the front of your body puts strain on your back muscles. Here are some tips to help prevent and manage back pain:
- Maintain good posture. Stand up straight and avoid slouching or bending over too long.
- Wear supportive footwear. Low heels or flat, supportive shoes can take pressure off your back.
- Try a maternity support belt. Wearing a pregnancy support belt around your belly and back can help align your posture and take strain off your back muscles.
- Consider seeing a Bristol chiropractor. Chiropractic treatment can help realign your pelvis and spine to take pressure off your back. Let your chiropractor know you are pregnant.
- Use heat or ice. Apply a heating pad or ice pack to the sore area for temporary relief.
- Get massages. Prenatal massage can help relax tight muscles and increase blood flow.
- Stretch and strengthen your core. Do gentle stretches or exercises to build strength in your back and abdominal muscles.
Alleviating Leg Cramps
Leg cramps are another common complaint during pregnancy as your muscles start to support more weight. Follow these tips to prevent and stop leg cramps:
- Stretch your calf muscles. Do heel lifts and calf stretches regularly throughout the day.
- Stay hydrated. Drink plenty of water to prevent muscle cramps.
- Soak in an Epsom salt bath. The magnesium in the salts can help relax your muscles.
- Try massage. Gently rub and stretch the cramped muscle.
- Apply heat. A heating pad or warm towel on your calf can help alleviate cramping.
Relieving Heartburn
The hormone changes and upward pressure from your expanding uterus can cause frequent heartburn during pregnancy. Follow these tips for minimising heartburn:
- Eat smaller, more frequent meals. Don’t overfill your stomach.
- Avoid trigger foods. Spicy, fried, and acidic foods can make heartburn worse.
- Drink liquids between meals, not during. Limit beverages while you’re eating.
- Sleep propped up. Use pillows to keep your upper body elevated at night.
- Try antacids. Discuss safe options with your doctor if needed.
- Don’t lie down after eating. Give yourself 2-3 hours to digest before reclining.
Coping with Fatigue
Feeling constantly tired is very common during pregnancy. Growing a baby is hard work! Here are some ways to combat fatigue:
- Nap daily. Get extra rest with a short nap or sleep in when possible.
- Go to bed earlier. Adjust your bedtime so you can get more sleep at night.
- Take breaks and put your feet up. Even just 15 minutes of relaxing can help boost your energy.
- Eat snacks between meals. Small, healthy snacks will help steady your blood sugar and energy levels.
- Stay hydrated and exercise. Getting moderate exercise like prenatal yoga can boost your energy.
- Ask for help. Don’t be afraid to enlist your partner or friends when you need an extra hand.
- Listen to your body. Rest as needed – your body is working overtime growing your baby!
The aches, pains, and fatigue of pregnancy will eventually subside after your baby arrives. In the meantime, use these tips to help alleviate discomfort and take care of yourself during this special time. Speak to your midwife or doctor if any symptoms seem severe or worrisome.
The owners of Cinnamon Hollow and many of its authors are not doctors and this is in no way intended to be used as medical advice. We cannot be held responsible for your results. As with any product, service or supplement, use at your own risk. Always do your own research and consult with your personal physician before using.
Meg is an author at Cinnamon Hollow. She writes on a variety of topics sharing tips and ideas for daily life.
