Pregnancy brings physical changes and discomforts. Most are normal and manageable.
Morning Sickness (First Trimester)
Affects 70-80% of pregnant women
Despite the name, can happen anytime of day.
Symptoms
- Nausea
- Vomiting
- Food aversions
- Sensitivity to smells
- Queasiness all day or at specific times
Usually starts around week 6, peaks at week 9, resolves by week 12-14.
Relief Strategies
Eating strategies:
- Small, frequent meals (every 2-3 hours)
- Never let stomach get empty
- Plain crackers before getting out of bed
- Eat what sounds good (even if not “healthy”)
- Cold foods easier than hot (less smell)
- Bland carbs: toast, rice, pasta, potatoes
- Protein helps: cheese, nuts, eggs
Avoid triggers:
- Strong smells
- Spicy or fatty foods
- Large meals
- Drinking and eating at same time
Ginger helps:
- Ginger tea
- Ginger candies or chews
- Ginger ale (real ginger, not just flavor)
- Crystallized ginger
Other remedies:
- Vitamin B6 supplement (25mg 3x daily)
- Acupressure wristbands (Sea-Bands)
- Peppermint tea
- Lemon (smell or suck on)
- Fresh air
When to Call Doctor
Hyperemesis gravidarum (severe morning sickness):
- Can’t keep anything down for 24 hours
- Losing weight
- Dark urine (dehydration)
- Dizziness or fainting
- Vomiting blood
May need medication or IV fluids.
Fatigue (First and Third Trimester)
Extreme tiredness is very common.
Causes
First trimester:
- Hormonal changes
- Body building placenta
- Increased blood volume
Third trimester:
- Carrying extra weight
- Trouble sleeping
- Frequent urination
- Physical demands
What Helps
Prioritize sleep:
- 8-10 hours nightly
- Nap when possible (15-30 minutes)
- Go to bed earlier
Boost energy naturally:
- Eat regular meals (don’t skip!)
- Stay hydrated
- Light exercise (even 10-minute walk)
- Get fresh air
- Iron-rich foods
Ask for help:
- Delegate chores
- Say no to extra commitments
- Let others cook/clean
- Rest is productive!
This fatigue is temporary. Second trimester usually brings energy back.
Heartburn and Indigestion
Affects 50% of pregnant women, worse as pregnancy progresses
Why It Happens
- Hormones relax valve between stomach and esophagus
- Growing baby pushes stomach up
- Stomach acid backs up into esophagus
Relief Strategies
Eating habits:
- Small, frequent meals
- Eat slowly and chew well
- Don’t eat 2-3 hours before bed
- Stay upright after eating
- Don’t lie down right after meals
Avoid trigger foods:
- Spicy foods
- Fatty or fried foods
- Citrus fruits and juices
- Tomatoes and tomato sauce
- Chocolate
- Caffeine
- Carbonated drinks
What helps:
- Milk or yogurt
- Almonds
- Papaya
- Ginger tea
- Sleep with head elevated (extra pillows or bed risers)
Safe medications:
- Antacids (calcium-based like Tums)
- Talk to doctor if needed daily
Constipation
Very common throughout pregnancy
Causes
- Pregnancy hormones slow digestion
- Prenatal vitamins (iron)
- Growing uterus presses on intestines
- Less physical activity
Prevention and Relief
Increase fiber:
- Aim for 25-30g daily
- Fruits with skin (apples, pears)
- Vegetables
- Whole grains
- Beans and lentils
Hydration is key:
- 10-12 glasses water daily
- Warm liquids in morning
- Prune juice works!
Stay active:
- Walk 30 minutes daily
- Movement helps digestion
Don’t ignore the urge:
- Go when you need to
- Don’t hold it
Safe remedies:
- Prunes or prune juice
- Increase fiber gradually (too much too fast causes gas)
- Psyllium husk (Metamucil)
- Stool softeners if needed (ask doctor)
Avoid laxatives unless doctor approves.
Back Pain
50-70% of pregnant women experience back pain
Causes
- Extra weight pulling forward
- Loosened ligaments (relaxin hormone)
- Shifting center of gravity
- Poor posture
Relief Strategies
Posture and positioning:
- Stand tall, shoulders back
- Don’t lock knees
- Avoid high heels (wear supportive shoes)
- Use lumbar support when sitting
- Don’t cross legs when sitting
Sleep positioning:
- Sleep on left side
- Pillow between knees
- Pregnancy pillow for support
- Avoid sleeping on back after 20 weeks
Strengthen and stretch:
- Prenatal yoga
- Pelvic tilts
- Cat-cow stretches
- Swimming (takes pressure off back)
- Gentle core exercises
Other relief:
- Warm compress or heating pad (not too hot)
- Pregnancy massage
- Maternity support belt
- Proper lifting (bend knees, not back)
When to Call Doctor
- Severe pain
- Rhythmic pain (may be contractions)
- Pain with fever or bleeding
- Numbness or tingling
Round Ligament Pain
Sharp, stabbing pain in lower abdomen or groin
What It Is
- Ligaments supporting uterus stretch
- Usually second trimester
- Triggered by sudden movements
Feels like:
- Sharp jab or stabbing
- One or both sides of lower belly
- Lasts a few seconds to minutes
- With sneezing, coughing, standing up quickly
Relief
- Move more slowly
- Support belly when coughing/sneezing
- Change positions gradually
- Rest when it happens
- Warm compress
- Prenatal support belt
This is normal! But mention to doctor if severe.
Leg Cramps
Painful muscle spasms, usually at night
Causes
- Unclear (possibly calcium, magnesium, or circulation)
- Weight and pressure on legs
- Fatigue
Prevention and Relief
During cramp:
- Straighten leg and flex foot upward (toes toward shin)
- Massage calf muscle
- Walk it off
- Apply heat
Prevention:
- Stay hydrated
- Stretch calves before bed
- Adequate calcium and magnesium
- Don’t point toes when stretching
- Keep moving during day
Swelling (Edema)
Normal in feet, ankles, hands, especially third trimester
Causes
- Extra fluid in body
- Uterus pressure on veins
- Gravity
- Worse at end of day, in heat
Relief
What helps:
- Elevate feet above heart level
- Don’t stand for long periods
- Avoid crossing legs
- Sleep on left side
- Stay hydrated (seems backward but works!)
- Reduce sodium
- Compression socks
- Exercise (improves circulation)
- Swimming
- Don’t wear tight clothing
When to Worry
Sudden or severe swelling:
- Face and hands
- One leg much larger than other
- With headache or vision changes
May indicate pre-eclampsia or blood clot. Call doctor immediately.
Frequent Urination
Constantly needing to pee!
Why It Happens
- Growing uterus presses on bladder
- Increased blood volume (more filtered by kidneys)
- Worse in first and third trimesters
Coping Strategies
- Lean forward when urinating (empties bladder better)
- Don’t reduce water intake (you need it!)
- Limit fluids before bed (but stay hydrated all day)
- Avoid caffeine (diuretic)
- Do Kegels (strengthens pelvic floor)
- Wear panty liners if leaking
Don’t hold it – can lead to UTI.
When to Call Doctor
- Pain or burning when urinating
- Blood in urine
- Fever
- Strong-smelling urine
May be urinary tract infection – needs treatment.
Hemorrhoids
Swollen veins in rectum – uncomfortable and common
Causes
- Constipation (straining)
- Increased blood volume
- Pressure from growing uterus
- Hormones
Prevention
- Prevent constipation (fiber, water, exercise)
- Don’t strain on toilet
- Don’t sit on toilet too long
- Use step stool to elevate feet while on toilet
Relief
- Witch hazel pads (Tucks)
- Sitz bath (warm water)
- Ice packs
- Don’t sit too long
- Kegel exercises (improve circulation)
- Over-the-counter hemorrhoid cream (ask doctor first)
Usually improve after delivery.
Varicose Veins
Swollen, twisted veins in legs
Prevention and Relief
- Avoid standing or sitting too long
- Elevate legs when resting
- Exercise regularly
- Compression stockings
- Sleep on left side
- Don’t cross legs
Usually improve after delivery.
Breast Tenderness
Sore, swollen breasts throughout pregnancy
Relief
- Wear supportive, well-fitting bra
- Sleep in soft bra if helpful
- Avoid underwire
- Cool or warm compresses
Normal part of breast changes – preparing for breastfeeding.
Stretch Marks
Pink, red, or purple streaks on belly, breasts, thighs
The Truth
- 50-90% of pregnant women get them
- Largely genetic
- No cream prevents them
- Fade after pregnancy (but don’t disappear)
Keep skin moisturized for comfort, but don’t expect prevention.
Think of them as your “battle scars” – badges of honor!
Braxton Hicks Contractions
“Practice” contractions, usually third trimester
What They Feel Like
- Tightening or hardening of belly
- Uncomfortable but not painful
- Irregular (no pattern)
- Don’t get stronger or closer
- Stop with position change or hydration
Real Labor vs. Braxton Hicks
Braxton Hicks:
- Irregular
- Don’t increase in intensity
- Stop with rest/hydration/movement
- Felt in front
Real labor:
- Regular pattern
- Get stronger and closer
- Don’t stop with position change
- Wrap around back
If unsure, call your doctor – especially before 37 weeks.
Difficulty Sleeping
Common in all trimesters but worst in third
Causes
- Frequent urination
- Uncomfortable belly
- Can’t find comfortable position
- Heartburn
- Anxiety about birth
- Baby moving
Sleep Better
Position:
- Sleep on left side (best for baby)
- Pregnancy pillow
- Pillow between knees
- Pillow under belly
Routine:
- Consistent bedtime
- Relaxing routine (bath, reading)
- No screens 1 hour before bed
- Dark, cool room
Lifestyle:
- Exercise earlier in day
- Limit fluids before bed
- Avoid big meals before sleep
- Practice relaxation techniques
If you can’t sleep, don’t stress – rest is still beneficial.
When Discomfort Isn’t Normal
Call doctor immediately if:
- Severe abdominal pain
- Regular contractions before 37 weeks
- Vaginal bleeding (more than spotting)
- Fluid leaking from vagina
- Severe headache with vision changes
- Decreased fetal movement
- Fever over 100.4°F
- Severe vomiting/can’t keep fluids down
- Signs of infection
Trust your instincts. If something feels wrong, call.
Remember
These discomforts are temporary. Most resolve after delivery.
You’re not complaining – pregnancy is hard work!
Take care of yourself. Ask for help. Rest when you need to.
You’re growing a human. Your body is doing something incredible.