When common pregnancy discomforts arise, it can be difficult to enjoy this time and appreciate it for the beautiful, miraculous life event that it is.
Weight changes, hormonal fluctuations, and other transitions happening in the body are taking place to grow and sustain the life inside of you. Those changes, however, may cause pain and discomfort during pregnancy.
Here are six of the most common pregnancy discomforts clients at Magnolia Birth House experience and how you can beat them.
Heartburn and Indigestion
Thanks to changing hormones, heartburn and indigestion are common discomforts during pregnancy. The hormone progesterone works to relax muscles, and that includes muscles typically responsible for keeping food and stomach acids well contained. The stomach contents washing back up the esophagus causes what we know as heartburn, a burning, often painful sensation felt in the lower chest.
These same pregnancy changes may cause indigestion, which encompasses a variety of symptoms related to digestion, including the following
Feeling full quickly during a meal
Uncomfortable fullness after eating
Discomfort or burning in the upper abdomen
Bloating
Nausea
Frequent belching
Heartburn and Indigestion Remedies
Fine tuning your diet to eliminate heartburn and indigestion-causing foods may help to alleviate symptoms. Additionally, stick to eating smaller, more frequent meals rather than overeating at mealtime. Cut down on excessively greasy, fatty foods and try keeping the following heartburn-inducing foods to a minimum, if possible.
Tomatoes
Onions and garlic
Chocolate
Coffee
Citrus fruits
Nausea
The cause of nausea during pregnancy isn’t completely understood, but many experts link it to the production of the human chorionic gonadotropin (HCG) hormone. Some degree of nausea is common during pregnancy, especially in the first trimester. Fortunately for most, however, nausea will ease at the start of the second trimester.
A small percentage of expecting parents go on to experience persistent nausea and vomiting throughout the entire pregnancy. If symptoms are severe enough, doctors may diagnose hyperemesis gravidarum, which is extreme nausea and vomiting that does not go away and can lead to dehydration.
Nausea Remedies
Many pregnant folks find relief from eating small, frequent snacks rather than going long bouts of time in between meals. If nausea is strongest in the morning, keep a pack of bland crackers near your bedside to snack on when you wake up. Avoid letting your stomach get completely empty because that tends to exacerbate nausea during pregnancy.
Diet adjustments and additions may help as well and include the following.
Consuming ginger, ginger ale, tea, and other food or beverages containing ginger
Staying hydrated
Eating bland foods such as whole grain pasta, rice, or potatoes
Eating plenty of protein
Constipation
If you’re feeling a bit backed up since you’ve found out you’re pregnant, you’re not alone. Progesterone also relaxes the bowel muscles during pregnancy, and as a result you may find yourself suffering from constipation.
Constipation Remedies
Fortunately, you can relieve your constipation by making small changes in your daily life. Try the following.
Eat fiber. If you aren’t already, incorporate plenty of fiber-rich fruits, vegetables, and whole grains in your diet. Leafy greens, cruciferous vegetables, apples, prunes, beans, and flaxseeds are all healthy food items high in fiber.
Stay hydrated. Dehydration is a major culprit in causing constipation. While pregnant, drink no less than 10 cups of water per day.
Keep moving. Regular activity that keeps the body moving may also have the same effect on bowels. Pregnancy-friendly exercises are great for physical and mental health as well as digestion.
Exhaustion
Your body is working hard to sustain new life, and that may cause you to feel more tired than normal. Exhaustion can start as early as a few weeks after conception and may be one of the first symptoms of pregnancy. Fatigue may be especially pronounced throughout the first trimester, ease up slightly in the second, and come on strong again in the weeks before birth.
Exhaustion Remedies
Go easy on yourself, especially in the first trimester when exhaustion hits hardest. Try getting to sleep at a reasonable time, take naps when possible, and ask for help when you need it. If you already have children at home, lean on your support systems and try to relax as much as possible.
Eating healthy and exercising will help you manage energy levels in addition to getting plenty of rest.
Back Pain and Joint Pain
Is sciatica pain flaring up as your baby grows? The hormone relaxin softens joints and ligaments during pregnancy. While the process helps prepare your body for birthing a baby, it also puts extra strain on back muscles and joints. During pregnancy, core muscles weaken, extra weight puts pressure on joints, and your center of gravity shifts. Each of these leads to the common pregnancy discomforts of back and joint pain.
Back Pain and Joint Pain Remedies
Back and joint pain may not totally disappear until after birth. But there are things you can do to manage pain and maybe even alleviate some discomfort.
Chiropractic care. Chiropractors are trained in adjusting misaligned joints of the body. Having regular chiropractic adjustments during pregnancy may reduce the stress on your spine, improve pelvic alignment for an easier birth, and promote overall health leading up to birth.
Yoga. Several yoga poses and stretches can help you manage back and joint pain during pregnancy. Not only is yoga great for pain management, but it may also help you strengthen your lower back and other muscles involved in growing and birthing a healthy baby. Just make sure your yoga routine is pregnancy-safe and you don’t push yourself past your physical limits.
Massage. Massage therapy can ease sore muscles that have been strained by body changes during pregnancy. Gentle massage may also ease tension in the body and decrease stress. Just be sure to seek out an experienced, credible massage therapist well-versed in pregnancy-safe massage therapy.
Leg Cramps and Restless Legs
Have you found yourself lying in bed at night dealing with painful, sudden leg cramps or antsy, restless legs? They’re both common pregnancy discomforts. And while the science isn’t entirely clear on why we experience them, remedies do exist.
Leg Cramps and Restless Legs Remedies
The next time leg cramps or restless legs disturb your sleep, try these options.
Stretching. Stretch the muscles of your calves, quads, and hamstrings before you go to bed. It may help to ease tight muscles and prevent charley horses from occurring throughout the night. Take it slow and ease back if you feel pain while stretching.
Consume the right amount of calcium and magnesium. Deficiencies of both minerals have been linked to leg cramps during pregnancy. Eat a diet rich in nutrients and talk with your healthcare provider about additional supplementation if necessary.
Stay hydrated. Proper hydration helps keep cramps at bay. Drink no less than 10 cups of water a day and pay attention to the color of your urine as feedback. Output should be relatively clear.
Experience a healthy, empowered pregnancy with Magnolia Birth House
Are you ready to learn more about how to stay healthy and pain-free during pregnancy with Magnolia? To begin, fill out our form to set up a free consultation.
