As the months progress in your pregnancy, it can become more uncomfortable at work. You can do some things at work to create a more comfortable workspace during pregnancy, which can help you avoid many of the stresses of working while pregnant.

11 Tips for a More Comfortable Workspace During Pregnancy

Working through pregnancy isn’t always easy, but these tips can help you stay more comfortable, energized, and supported at your desk.

1. Sit in a Comfortable Chair

This may be an obvious change, but not all women switch out their current work chair in their office to make a more comfortable workspace during their pregnancy. To avoid back pains from sitting for long hours, you want to ensure you have a chair with height adjustment. That way, you can set it to have your knees bend at a 90-degree angle. If your chair doesn’t adjust, rest your feet on a stack of books to provide better support for your lower back. If you have a chair that the back tilts forward and has a curved backrest that fits the curvature of your spine, even better! This will help with your posture and help you feel better at the end of your day. But if your chair doesn’t, find a nice throw pillow to rest against.

2. Lower Your Screen Brightness

Having your computer and phone screens at their full brightness level can cause you to have more headaches and become nauseous. No fun! Turn down those lights to avoid these reactions and make a more comfortable workspace during pregnancy. Another bonus is it will save your battery, too!

3. Keep Files Within Reach

The less bending and reaching out you must do, the better for your body. Arrange your work environment so you don’t have to go very far for things you regularly need. Try to have everything within arm’s reach.

4. Stay Cool at Your Desk

Pregnancy will naturally raise your body temperature, making your workspace slightly warmer. I recommend purchasing a little battery-operated fan that can be attached to your desk to keep you cool or keeping a portable fan nearby. You’ll appreciate the cool breeze and create a more comfortable workspace during your pregnancy.

Also, keeping an extra deodorant stick at your office doesn’t hurt if you get overheated.

5. Avoid Unhealthy Environments

This should be obvious, but sometimes, it’s difficult to get out of these work environments if this is the norm in your workplace. Once you’re expecting, you need to discuss this with your supervisor. You must avoid extremes of temperatures, stay out of smoke-filled rooms, and avoid noxious fumes, chemicals, or other hazardous odors. They’re not only bad for your baby, but they can increase your fatigue.

6. Focus on Good Posture

To feel better during pregnancy while at work, you can sit and stand straight. You lift your chest, tighten your stomach muscles, and tilt your pelvis forward whenever you think of it. Slumping at your desk will interfere with your breathing. The more oxygen you breathe in, the clearer and better your mind works. The further you are in your pregnancy, make room for your belly when seated by keeping your feet several inches apart. This will keep you and your baby more comfortable in your workspace during pregnancy.

7. Slow Down When You Need To

If your job requires a lot of running around, this is the time to slow down. Running up and down stairs or rushing around the office can cause swelling, round ligament pain, and other complications. If you have to move a lot at your job, try to schedule those times when you have to be up and around at one time. Then, schedule times throughout your day to put your feet up and relax. You, your baby, and your feet will need it.

8. Take Frequent Breaks

If you have the opposite problem from the previous point and sit too much throughout the workday, standing and walking around after sitting for long periods is just as important. If you’re standing and walking too much, sit down with your feet up to help with circulation and reduce swelling. I always tell my clients they need to rest and take naps throughout the day since they are growing humans! However, since napping is usually looked down upon at work (haha!), try to lie down on your left side during your lunch hour, if possible. Just doing this will help with your energy, help you feel better the rest of the day, and create a more comfortable workspace for you during your pregnancy.

On another note, empty your bladder at least every two hours. Pregnancy should already cause you to get up and move around every hour, but if you aren’t, you should. You don’t want to weaken your bladder muscles or cause a bladder infection.

9. Keep Healthy Snacks Nearby

Keep crackers, nutritious bars, peppermints, and water at your desk to keep your body and mind feeling good and clear. As I’ve said many times, hydration is super important during pregnancy, and having light, healthy pregnancy snacks throughout the day helps your blood sugar stay stable and gives you the energy you need for your workday.

10. Rest When You’re Tired

Stop working when you’re overtired. The more strenuous your job is, the more you need to cut down on personal activities and rest whenever possible. Having a good night’s sleep will be one of the best things you can do for yourself, and have a better, more productive workday.

11. Ask for Help from Coworkers

Don’t be shy about asking for help when you need it. Most coworkers will happily oblige, especially since you are expecting a little one.

Every pregnancy — and every job — is different. But with a few small adjustments, you can create a workspace that feels more supportive for your body and baby.