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.