Common discomforts of pregnancy and tips and tricks for relief.
- Abdominal pain- this is very common in the first and second trimester. This is typically caused by round ligaments.
- Avoid sudden movements
- Slowly get out of bed in the morning
- Wear an abdominal support garment, like Mama Strut. They are often covered by FSA accounts.
- Call your provider if you get any persistent pain.
- Back pain- thanks to progesterone and relaxin softening ligaments and joints, alongside a change in the center of gravity, backache can be pretty annoying in the 2nd and 3rd trimester.
- Pelvic floor exercises can help remedy this. Chiropractic adjustments can also help.
- Swimming a few times a week can help.
- Yoga, massage and relaxation techniques.
- Heat and cold
- Reach out to your provider if none of these help to talk about management.
- Breast/chest tenderness- a common symptom of pregnancy due to increased levels of estrogen.
- Wearing a well fitting bra and if very tender at night, wearing it to bed.
- Making sure you wear a supportive sports bra when exercising
- Avoid stimulation when having sex
- Limit caffeine
- Bleeding Gums-this is also known as gingivitis of pregnancy
- Warm salt water gargles a few times a day can help
- Switching to a softer brush
- Continued flossing
- Extra cleaning that is usually covered by insurance while pregnant.
- If it gets worse, a referral to the dentist may be needed from your midwife.
- Constipation- experienced by about 40% of pregnant persons. Another side effects of rising progesterone.
- Increase fiber in your diet (dried fruits, prunes, whole grains, raw vegetables)
- Drink hot tea in the morning to stimulate bowels
- Brisk walks
- Contact midwife if you have blood in your stool, signs of preterm labor or severe abdominal pain.
- Dizziness or fainting-normal changes causing increased blood flow to baby but decreased blood flow to you.
- Arise from bed slowly
- Don't stand for long periods of time.
- Eat regularly to keep blood sugar at an even level.
- Avoid laying on your back after 12 weeks
- If for any reason you get chest pain or shortness of breath, contact your provider.
- Edema- due to the increase in fluids in the body, it can accumulate in the interstitial space (space that lies between blood vessels and cell)
- Water immersion 20+ minutes. Epsom salts can increase relief
- Foots massages
- Herbal teas for fluid balance (Parsley or Dandelion)
- Rest with feet higher then heart for one hour twice a day
- Compression hose
- Call midwife in the case of sudden weight gain, headache, spots in vision, or upper gastric pain.
- Fatigue- most common in the first and third trimesters.
- Take a day time nap
- Go to bed at a decent hour
- Modify your schedule if it's really busy, ask for help.
- Eat at least 80 grams of protein a day and get adequate iron.
- Eat at least every two hours to keep blood sugar even.
- Iron supplements under supervision
- Headaches- tension headaches are common in pregnancy
- Chiropractor adjustment
- Massage
- Physical therapy
- Biofeedback
- Call midwife in the case of sudden weight gain, headache, spots in vision, or upper gastric pain.
- Heartburn- back flow of stomach contents spill into the esophagus.
- Slippery elm lozenges
- Marshmallow root tea
- Ginger
- Peppermint tea
- Diet recall, reducing fatty foods, eating close to bed time or lying down after a meal.
- Hemorrhoids-common in pregnancy. Swollen vessels in the lower rectum.
- Herbal sitz baths
- Witch hazel 10-50% compresses, comfrey, epsom salt, plantain ointment.
- Avoid straining when using the bathroom
- Don't sit on the toilet too long
- See remedies for constipation
- Insomnia- difficultly falling or staying asleep
- How is your sleep hygiene? Tv? Phones?
- Is your room dark, cool and quiet?
- You can try Chamomile , lemon balm, or passion flower tea.
- Hydrotherapy
- Yoga
- Massage
- Contact your midwife if it persists after adjustments.
- Itchy Skin- caused by the skin stretching
- Hydration
- Oatmeal baths
- Some oils can help relieve itching
- Contact your midwife if lesions appear, palms itch and the bottoms of the feet itch.
- Leg cramps- painful spasm in the lower legs
- Increase dietary sources of magnesium and calcium.
- NORA tea (after 16 weeks)
- Regular activity
- Warm towels around legs
- Call midwife if there is an increase of spasms, swelling, pain or redness in the leg.
- Nausea- an unpleasant urge to vomit, early pregnancy symptom that should go away by 12 weeks
- Peppermint tea
- B vitamins
- Acupuncture
- Seas sickness bands (P6 acupressure)
- Call midwife if you have vomited 6 or more times in the last 12 hours or if there is a fever, diarrhea, pain in the belly, or this is new-onset in the second half of pregnancy
- Ptyalism- excess saliva
- Carrying a spitting cup
- Rinse with mouth wash often
- Sour candies can help
- Contact midwife if it is leading to dehydration
- Shortness of breath- common in first and third trimester
- Normal, try not to worry.
- Good posture
- Lifting arms over head to catch a bigger breath
- sleeping in an upright position
- Call midwife if you start coughing, having heart palpitations, chest pain, fever, chills or of faintness.
- Stretch marks- no matter what your mother said, there isn't much you can do
- Hydration
- Use sunscreen
- Emollient creams can help itching
- Trofolastin has had some success in prevention
- Tingling of hands- also known as carpal tunnel syndrome
- hand splints can help
- avoid extreme flexion or extension
- Don't use vibrating tools
- Massage and gently stretch fingers
- Chiropractic care can help
- Urinary Incontinence- when you gotta go, you gotta go
- Empty bladder frequently
- Do kegel exercises
- Panty liners
- Absorbent panties
- Prenatal belly support can help
- Vaginal discharge- excess secretion from the vagina
- Panty liners
- Extra pairs of underwear
- Shower twice a day
- Call the midwife if you have any odors, itching, green discharge. Discharge should be clear or white.
- Varicosities- large and superficial veins, usually in the thigh or calf.
- Compression hosiery
- Elevate legs whenever possible
- Avoid standing for long periods
- Avoid crossing legs when seated
- Sleep in Zero G if possible
- Walk daily to stimulate leg muscles
- Limit weight gain based on BMI and a recommendation by your midwife.
- Call your midwife if there is swelling, pain or redness in the legs.
Resources:
Brucker, M. C. (2022). Varney’s midwifery (5th ed.). J&BL.
Jordan, R. G., Farley, C. L., & Grace, K. T. (2018). Prenatal and postnatal care. Wiley.
Tharpe, N. (2012). Clinical practice guidelines for midwifery & women’s health (4th ed.). Jones & Bartlett Learning.