When you’re pregnant, each day and to-do list can feel incredibly long, especially if you’re dealing with new physical changes along the way. While pregnancy is one of the most exciting times in a woman’s life, it can also feel overwhelming and uncomfortable at times. Your body is doing an incredible amount of work to grow your baby, and those changes can naturally lead to moments of discomfort. I know this well because I experienced many of them during my own pregnancy.

Many of my expecting clients have asked me about ways to cope during pregnancy, so I wanted to share the tips that helped me most. My hope is that these ideas offer some relief and help make this special season feel a little more comfortable and manageable.

Tips for Coping With Pregnancy Discomforts

Pregnancy can affect your body in many different ways. Below are common discomforts and practical ways to help manage them throughout pregnancy.

Backache

Backaches are common during pregnancy because of the increased weight you’re carrying.⁴ Neck and shoulder aches are also normal and can be due to tension and/or the increased weight of your growing breasts.^10,11 Many women experience lower back pain that can extend or shoot down one side of their back, butt, and into one leg. This is known as sciatica, caused when the baby’s head compresses the sciatic nerve.¹ Here are some tips that will help relieve this pregnancy discomfort or avoid backaches altogether:

• Drive comfortably: Move your car seat forward to keep your knees bent and higher than your hips. Use a small pillow to support your lower back area.^4,12
• Lift correctly: Remember to bend at the knees, not the waist, and lift with your arms and legs. This will take the stress off your back.⁴

• Limit your standing: Avoid standing in one place or position for too long. If your job requires long periods of standing, keep one foot on a raised surface, such as a step or a box, to prevent your lower back from curving inward.¹ If you’re experiencing back pain when standing at a table, lean forward with your knees slightly bent, and support your weight with your hands or elbows.
• Use an ice pack or cold compress: Place a bag of ice, wrapped in a towel, against the small of your back when sitting down.¹³
• Elevate your feet: When seated, prop up your feet with a footstool, stack of files/books, pillows, trash can, or whatever is available.¹⁴
• Stretch daily: This is a must-do during pregnancy!^13,14 At work, set the clock on your phone or computer to beep every thirty minutes to remind you to get up and stretch.
• Avoid wearing high heels: I love heels just as much as the next girly girl, but if you’re experiencing chronic back pain, trade those heels for some lower ones. It will really help your back.^4,14 It’s time to wear sturdy shoes with a heel no higher than 1 inch. Save those higher heels for special meetings and date nights, and place thin foam rubber inserts in the toes to reduce pressure.
• Wear a maternity belt: A wide, soft, supportive elastic band that wraps around your lower back and under your belly can take over part of the job of tired, stretched abdominal and back muscles as it cradles the weight of your growing belly.^13,15
• Improve your posture: Keep your shoulders and hips in line as you walk, and keep your back straight by tucking a pillow behind you when seated.^1,13,16

Related: Best Pregnancy Stretches For Back Pain

Edema (Swelling)

Two-thirds of pregnant women experience some degree of fluid accumulation in their feet, legs, face, and hands.^17,18 This condition is related to hormone buildup in your system, which results in the kidneys collecting more water and salt than usual.¹⁹ If your job keeps you walking a lot and on your feet, you’re also more likely to experience edema. Mild swelling, which is considered normal, can be relieved by these methods:¹

• Raise your legs: Prop up your legs on anything available — a footstool, a stack of papers, books, a box, etc. Also, elevate your feet or the swollen area above your heart to reduce swelling by gravity.^19,20 If possible, lie down during the day on your left side (heart side), not on your back. This position prevents your uterus from compressing major arteries, allowing your system to reabsorb the fluid.¹⁸ Also, try walking around the block during your lunch hour.
• Soak your feet: Tired, burning feet should be soaked at the end of a workday.²¹ And if you can treat yourself to a pedicure now and then, even better! Additionally, throughout the day, rotate your ankles to promote circulation and reduce foot swelling.^17,19
• Keep water with you: Consuming extra water can reduce water retention.¹⁸ It will help draw fluid from puffy tissues back into your bloodstream to be excreted by your kidneys later. Keep a glass or bottle of water nearby throughout the day.
• Wear loose clothing: Although you always want to look well-dressed at work and in everyday life, opt for looser clothes when it comes to maternity wear.¹⁹
• Watch your diet: You may want to indulge in sweets and treats, but avoid foods high in fat.¹⁸ Eat plenty of protein and reduce salt, which causes fluid retention.^18,19,20

Related: Swelling in Pregnancy: Causes and How To Manage It

When To Be Concerned

You should immediately alert your doctor if you experience sudden, extreme swelling. This could be a warning sign of preeclampsia (toxemia).²¹ It’s much more common to experience edema in your legs and feet during your third trimester.²² But if you have swelling in your face and/or hands or experience these symptoms earlier in your pregnancy, contact your care provider.

Fatigue

As I’ve said before, growing a baby takes a lot of work. You are, more than likely, feeling extreme fatigue. This type of pregnancy discomfort is normal.²³ By the second trimester, your body will probably have adjusted, and you may feel a burst of energy.²⁴ By the third trimester, however, you may feel exhausted again and need more rest.²⁵ There’s no cure for this. Your body is going through a lot! But there are things you can do to help fight your daytime fatigue:

• Go to bed early: Don’t let the undone chores at home keep you up. This is the perfect time to catch up on rest, as you and your baby are growing daily. You need the rest!
• Try to reduce worrying: Making an effort not to worry about work and home concerns can relieve the tension that builds up during the day. Go for a walk, exercise, and get some fresh air.
• Delegate responsibilities: If you’re in a position at work to delegate responsibilities when the pressure becomes too great, do so. Most coworkers will understand and want to help, so don’t feel guilty about doing it. At home, ask your partner, family, and friends for help. They, too, want you and your baby to do well and be stress-free.
• Learn your daily rhythms of alertness and fatigue: Do strenuous or creative work during alert times; rest during tired periods. If you can, take a quick nap during your lunch hour. And if possible, ask your employer to reduce your hours temporarily if you can’t keep up near the end of your term. It never hurts to ask!
• Combat anemia: Many women experience anemia, which can lead to fatigue, weakness, and dizziness.^26,27 You’ll need to add more iron-rich foods to your diet, such as lentils and green leafy vegetables.^26,28,29 Doctor-recommended iron tablets can also be helpful.²⁹

Related: Tips for Battling Pregnancy Fatigue

Headaches

Headaches are common during pregnancy.³⁰ They may be caused by hormonal changes, which you have little control over.³¹ But you may alleviate the problem by following these tips:

• Rest: Sit in a dark, quiet room with your eyes closed. Try meditation, prenatal yoga, or other relaxation techniques until it passes.³⁰
• Hydrate: Dehydration can cause headaches.³¹ This is yet another reason why having water throughout the day is important!
• Breathe fresh air: Avoid stuffy, overcrowded, smoke-filled rooms.³¹ If possible, step outside for a breath of fresh air.
• Eat regularly: Consuming little or no food over a prolonged period can cause your blood sugar levels to drop.³² Eat small meals/snacks throughout the day.³⁰ Excessive caffeine can also cause headaches, so limit your intake if your headaches persist.³³
• Try to reduce stress: It’s helpful to avoid unnecessary stressful situations when possible and find ways to control the stress you cannot avoid.³⁰ This is easier said than done, but consider talking to the people around you to help limit your stress.
• Take calcium: Calcium tends to quiet your nerves and ease a headache.^34,35 If the headaches are regular, take up to four 450-milligram calcium tablets daily. (Consult your care provider first.) If you suddenly develop a severe headache, call your doctor. It could indicate the onset of preeclampsia.³⁶
• Reduce your salt intake: Consuming too much salt can lead to headaches and high blood pressure, especially during pregnancy.^37,38
• Use cold compresses: Place a cold, moist cloth on your forehead or the back of your neck.³⁹ Add a few drops of lavender essential oil to your washcloth to help with relaxation.⁴⁰
• Use liniments: Rub peppermint oil or Tiger Balm on your temples, or drink peppermint tea.^40,42 However, it’s essential to note that Tiger Balm can be harmful, depending on the stage of pregnancy you’re in, so please consult your doctor before use.⁴¹
• Take non-aspirin pain relievers: If other methods aren’t working, Tylenol might help.³⁰ As with any antibiotics, get your doctor’s approval first.

Heartburn and Indigestion

Heartburn and indigestion are common during pregnancy due to hormonal changes and increased pressure on the digestive system.

Fortunately, the heart is not involved in this problem. Heartburn involves regurgitation of stomach acid back into the throat or esophagus.^5,6,8 It’s a mild form of indigestion that, once again, is caused by hormonal changes.^5,6 Many expecting women experience this pregnancy discomfort.⁵ And it’s definitely no fun! You may experience a burning sensation in your upper abdomen or lower chest, a bitter taste in your mouth, and some burping.^5,8,43,44 If you are, here are ways to relieve this problem:

• Eliminate certain foods: Stop drinking citrus fruit juices or beverages made from them.^7,44 Eliminate rich, greasy, and spicy foods from your diet.^5,44 (I know, no fun.) Instead, have snacks, such as yogurt and honey, papaya, apples, or toast.^5,44,45,46 Also, stay away from caffeine-filled drinks.^6,7,44
• Eat small amounts regularly, rather than a few big meals: You want to avoid overeating too quickly.^5,6,8,43 (Check out these pregnancy snacks to keep in your purse.)
• Drink water: Take small sips of water throughout your day.⁸ Then, coat your stomach with some milk, buttermilk, or cream.^5,44 Or try some peppermint tea.^8,42
• Chew gum: You can chew a stick of gum after meals to create more saliva.⁸
• Drink some honey in warm milk: The American Pregnancy Association notes that putting 1 tablespoon of honey in a glass of warm milk can help relieve heartburn during pregnancy.⁵
• Use antacids: Consult your physician about using Maalox or another antacid to relieve discomfort.^44,46 You can keep these products in your purse or desk drawer and use them whenever necessary. (Note: Liquid antacids are more effective than tablets.⁴⁷)
• Change your position: Try sitting or standing. Avoid lying down after eating; it may only worsen the condition.^44,46 And sleep propped up with extra pillows, as an elevated head may help.⁴⁴
• Remain upright after eating: This helps prevent acid from going into your esophagus.^6,7
• Try some herbal and homeopathic remedies: These may include drinking peppermint tea or lemon water and consuming small amounts of ginger.^8,42

Related: How To Relieve Heartburn During Pregnancy

Hemorrhoids

Constipation and straining to move your bowels may cause hemorrhoids (varicose veins of the rectum caused by pressure).⁴⁸ Hemorrhoids are a common pregnancy discomfort for many women.⁴⁹ However, they usually subside on their own.⁵⁰ If they cause you pain, try the following aids:

• Cushion your bottom: If you sit for long hours, use a pillow or doughnut-shaped rubber cushion to relieve the discomfort.⁴⁹
• Use ice packs and other aids: Apply ice packs or pads soaked in witch hazel with a few drops of lavender.^48,49,51 Many drugstores sell Tucks, which also works well.⁵²
• Sit when you can: If you stand for long hours at work, take sitting breaks whenever your supervisor gives you the okay (just don’t sit for too long, either).⁴⁹

Related: How To Care for Hemorrhoids During Pregnancy

Muscle Cramps

During pregnancy, muscle cramps in the back, groin, and legs (most commonly in the calves) are often caused by slow blood circulation and pressure on certain nerves.⁵³ If you cramp up, give these ideas a try:

• Change your position: You can do this by sitting in another position for a few minutes.
• Flex your knees: If you’re standing when the cramp occurs, keep your weight evenly distributed and flex your knees. Avoid pointing your toes. Instead, bring your toes upward, pushing out your heel.⁵⁴
• Use heating methods: Place a hot-water bag or heating pad directly on the cramped muscle.⁵³
• Drink plenty of fluids: Stay hydrated by drinking enough fluids.⁵³ To help your muscles relax, put 2 tablespoons of honey in a glass of warm water.
• Wear support hose: This can help relieve leg cramps during pregnancy.⁵⁵ A well-fitting maternity girdle and low-heeled shoes will also alleviate the strain on your muscles.⁵⁶

Nausea, Vomiting, and Morning Sickness

Many women experience discomfort during pregnancy. Occasional nausea is common because of the pressure on organs and the high estrogen levels in the body, especially in early pregnancy.⁵⁷ If you’re prone to vomiting, keep towels, a trash can, mouthwash, or breath mints nearby, and figure out the quickest way to the bathroom. If you’re driving, have a large bottle of ice water handy and keep the window down or the air conditioning on to cool your face. Also, keep plastic grocery bags ready in case you can’t make it out of the car.

Related: Ways To Relieve Morning Sickness

Nosebleeds

The tiny blood vessels in the nose become more congested during pregnancy and are more susceptible to rupture. That’s why nosebleeds are so common.⁵⁸ Dry air tends to worsen the problem.^56,59 You might try these techniques:

• Apply pressure: Lean your head forward and apply pressure to the bridge of your nose with your fingers for at least 10 minutes.^59,60 Keep tissues handy to protect your clothing.
• Try Vaseline: Apply Vaseline with a cotton-tip swab to each nostril to stop the bleeding.⁵⁹
• Use a spray: If your nose feels uncomfortably full after a nosebleed, mix ½ teaspoon of salt with ½ cup of warm water, and spray each nostril with the mixture. You could also use a saline spray.⁵⁹

Overheating

Overheating (h3)

Feeling overheated during pregnancy is common as your body works harder to support your growing baby.

Did you know that your basal metabolic rate (the rate at which you expend energy) increases by 20% during pregnancy?² This causes your glands to work overtime and increases the blood flow to your skin, which is why you’re likelier to feel uncomfortable in warm and cold weather.^61,62 It takes a little extra effort to keep yourself cool during pregnancy, so try the following:

• Bathe daily: A daily bath is a must during pregnancy and helps you relax. (Just avoid bathing in hot water!⁶³)
• Use a good antiperspirant: This is a no-brainer!
• Dress in layers: As the office gets warmer, you can remove a layer at a time until you’re down to a light blouse.
• Keep tissues nearby: Sometimes, sweaty palms make it difficult to work. A box of tissues, a handkerchief, or even a towel can be handy to keep nearby.
• Wear foot pads: If your feet become less tolerant to heat, use foot pads to keep perspiration under control.
• Keep a fan with you: Have one in your office, one at your workstation, and even a portable one in your purse.
• Schedule your time: Avoid being outside between 11 a.m. and 3 p.m. when the sun is at its strongest.⁶⁴
• Try not to accept work assignments that could take too much of a physical toll: An all-day business conference is draining enough under any circumstances. But for mothers-to-be, such an event can be downright exhausting.

Related: How to Stay Cool in the Heat During a Summer Pregnancy

Frequent Urination

As your pregnancy progresses, you may notice that your bladder is filling up more quickly, and you have to go to the bathroom more frequently.⁶⁵ This is a common pregnancy discomfort.⁵⁶ Your uterus is placing more and more pressure on your bladder as your baby grows, so that’s part of the problem.⁶⁶ Not only that, you’re drinking more water to relieve constipation and dehydration and possibly treat a urinary tract infection. To be on the safe side, do the following:

• Empty your bladder frequently throughout the day: You may need to explain to your boss that you’ll require more frequent bathroom breaks.
• Wear a sanitary pad: Sometimes, nature calls before you can run out the door. Be prepared in case you can’t reach the restroom in time. Carry an extra one in your purse, just to be safe.
• Tell your doctor: Frequent urination may also be a symptom of an infection.³ If the problem increases, talk to your care provider.

Varicose Veins

When veins become weakened and enlarged because they’ve had to work harder to circulate the blood, those are called varicose veins.^9,56 Heredity also plays a part in their development.⁶⁷ Pregnant women will often develop them in their legs and, less often, in their genital area.^9,67 The good thing is you can expect them to fade a good amount after birth.⁹ While you’re pregnant, however, there are efforts you can make to reduce the threat. For instance:

• Move around often: Walking and exercising provide the best protection against varicose veins.⁹ Elevate your legs when you’re sitting to hurry the return of blood from your legs.⁵⁶
• Wear support hose: Especially if you stand for long periods, wear elastic support stockings or maternity pantyhose, which you should put on while lying on your back.^9,67 Also, avoid tight clothing.⁶⁸
• Avoid crossing your legs for extended periods: This may help improve your circulation.⁹

Vision Changes

Increased water retention and elevated hormone levels may cause visual disturbances.⁶⁹ If you experience vision changes and swelling in the face and hands, it usually means something more serious, like preeclampsia.⁷⁰ If you aren’t experiencing facial and hand swelling with blurry vision, this difficulty should only be temporary.⁶⁹ Take these precautions while waiting for it to pass:

• Cleanse your contact lenses regularly: Cloudy contact lenses can interfere with your work and daily life. Keep a lens-cleaning kit with you and use it whenever necessary. If contacts don’t fit as well as they usually do, wear glasses instead.
• Use eye drops: Ask your doctor to recommend a good brand and use them as directed, several times a day.
• Avoid eye strain: You may not be able to cut down on reading if your work responsibilities require it, but be sure to rest your eyes in the evening if they’ve been bothering you. This means avoiding watching TV.

When to Call Your Provider

While many pregnancy discomforts are normal, some symptoms should be checked by your care provider. If something feels sudden, severe, or different from what you’ve experienced before, it’s always okay to call and ask questions.

Reach out to your provider right away if you experience symptoms such as severe or persistent headaches, sudden swelling in your face or hands, vision changes, intense abdominal pain, vaginal bleeding, dizziness, or anything that concerns you. Trust your instincts. You know your body best, and your care team is there to support you.

Pregnancy discomforts are a common part of this journey, but you don’t have to navigate them without support. I hope these tips help you feel more comfortable and confident as your body changes and your baby grows.