Common Pregnancy Discomforts & How to Relieve Them

21 April 2025

Pregnancy is a beautiful journey, but let’s be real—it’s not always sunshine and glowing skin. From morning sickness to swollen feet, pregnancy comes with its fair share of discomforts. The good news? There are plenty of ways to ease these pesky symptoms so you can focus on the excitement of meeting your little one!

Let’s dive into some of the most common pregnancy discomforts and, more importantly, how to relieve them.

1. Morning Sickness

Ah, morning sickness—the unwanted guest that often overstays its welcome. While it’s called “morning" sickness, it can hit anytime, leaving you feeling queasy and exhausted.

How to Relieve It:

- Snack Smart: Keep crackers or dry toast by your bedside and nibble on them before getting up.
- Stay Hydrated: Sip small amounts of water throughout the day. Ginger tea or lemon water can help soothe nausea.
- Eat Small, Frequent Meals: An empty stomach can worsen nausea, so try eating light meals every couple of hours.
- Vitamin B6: Some studies suggest that Vitamin B6 supplements can ease nausea. Always check with your doctor first.
- Avoid Triggers: Strong smells, greasy foods, and certain textures can make nausea worse—pay attention to what sets yours off.

2. Fatigue

Feeling utterly exhausted? You’re not alone! Growing a tiny human is hard work, and your body is using up extra energy to support your baby.

How to Relieve It:

- Prioritize Rest: Listen to your body and take naps when you need them.
- Fuel Your Body Properly: A well-balanced diet rich in protein, iron, and complex carbs can help maintain energy levels.
- Move Your Body: Light exercises like walking, yoga, or stretching can actually boost your energy.
- Stay Hydrated: Dehydration can make fatigue worse, so make sure you’re drinking enough water.

3. Back Pain

As your belly grows, so does the strain on your back. Posture changes, hormonal shifts, and extra weight can all contribute to that nagging lower back pain.

How to Relieve It:

- Practice Good Posture: Try not to slouch, and use a pregnancy pillow for support while sitting or sleeping.
- Wear Supportive Shoes: High heels can make back pain worse, so opt for comfy, supportive footwear.
- Use a Warm Compress: A warm (not hot!) heating pad or a warm bath can help soothe sore muscles.
- Try Prenatal Yoga or Stretching: Gentle stretches and yoga moves designed for pregnancy can work wonders.
- Consider a Maternity Belt: A belly support band can help take some pressure off your back.

4. Heartburn & Indigestion

That burning sensation in your chest after a meal? Blame the pregnancy hormones relaxing your digestive muscles, making it easier for stomach acid to creep up.

How to Relieve It:

- Eat Smaller Meals: Large meals can trigger indigestion, so opt for smaller portions spread throughout the day.
- Avoid Trigger Foods: Spicy, greasy, and acidic foods can make heartburn worse.
- Stay Upright After Eating: Lying down right after a meal can cause acid reflux—try waiting at least an hour before lying down.
- Sip on Milk or Herbal Tea: Some moms-to-be find relief in warm milk or chamomile tea.

5. Swollen Feet & Ankles

Feeling like your ankles disappeared overnight? Swelling (or edema) is common, especially in the third trimester, due to increased blood flow and fluid retention.

How to Relieve It:

- Elevate Your Feet: Prop your feet up when sitting to help reduce swelling.
- Stay Active: Light walking or prenatal yoga can help improve circulation.
- Drink Plenty of Water: It may sound counterintuitive, but staying hydrated actually helps prevent fluid retention.
- Wear Compression Socks: These can improve blood flow and reduce swelling.

6. Frequent Urination

If you feel like you’re living in the bathroom, you’re not alone. Pregnancy puts extra pressure on your bladder, making those bathroom trips feel endless.

How to Relieve It:

- Go Before Bedtime: Cut back on fluids in the evening to minimize nighttime trips to the bathroom.
- Empty Your Bladder Completely: Lean forward slightly when peeing to ensure your bladder empties fully.
- Do Kegel Exercises: Strengthening your pelvic floor muscles can help control bladder leaks.

7. Constipation

With all the changes happening in your body, your digestive system may decide to slow down. Hormones, prenatal vitamins, and pressure from the growing uterus can all contribute to constipation.

How to Relieve It:

- Increase Fiber Intake: Load up on veggies, fruits, whole grains, and legumes.
- Stay Hydrated: Water helps move things along in your digestive system.
- Exercise Regularly: Light physical activity like walking can promote digestion.
- Try a Stool Softener: If constipation is severe, talk to your doctor about safe options.

8. Leg Cramps

Leg cramps, especially at night, can jolt you awake with sharp pain. They’re likely caused by changes in circulation and muscle fatigue.

How to Relieve It:

- Stretch Before Bed: Gentle leg stretches can help prevent cramps.
- Stay Hydrated: Dehydration can contribute to muscle cramps.
- Increase Magnesium & Potassium: Bananas, spinach, and nuts are great sources of these muscle-friendly nutrients.
- Massage Your Legs: A gentle massage can relax cramped muscles.

9. Shortness of Breath

As the baby grows, your diaphragm gets squished, making it harder to take deep breaths.

How to Relieve It:

- Practice Good Posture: Sitting up straight gives your lungs more room to expand.
- Slow Down: Avoid rushing—taking deep, controlled breaths can help.
- Sleep with Extra Pillows: Propping yourself up with pillows can ease nighttime breathing issues.

10. Mood Swings

One minute you’re laughing, the next you’re crying over a cereal commercial. Pregnancy hormones can turn your emotions into a rollercoaster.

How to Relieve It:

- Get Enough Rest: Exhaustion can make mood swings worse.
- Stay Active: Exercise releases feel-good endorphins that help stabilize your mood.
- Talk About It: Whether it’s with your partner, a friend, or a therapist, talking about your feelings can be incredibly helpful.
- Practice Self-Care: Take time for yourself—whether it’s reading, meditation, or a warm bath, do what makes you feel good.

Final Thoughts

Pregnancy discomforts may be annoying, but they’re also temporary! Your body is working hard to grow and nurture your baby, so be kind to yourself. Try these remedies, but also remember—when in doubt, reach out to your healthcare provider. You got this, mama!