Common Discomforts of Pregnancy and Tips
Growing a whole 'nother human can be hard on the body! I remember experiencing the feeling of needing to eat half a bottle of tums per day to relieve that ungodly feeling of heartburn. In clinic I hear clients talk about their current discomforts like, back pain, nausea, dizziness, leg cramps, and a whole lot more. In this post I am going to share with you some of the tips I have learned through my own experience, school and my studies.
Abdominal Pain
As your belly grows to accommodate your growing uterus and baby you may experience abdominal pain. As the uterus expands the ligaments become tight. This can cause sharp pain in the abdomen, especially upon standing, rolling over, or sudden movements. To help you with this be mindful of sudden movements and when hen changing positions do so slowly. Visit a chiropractor or physical therapist who can adjust your body and loosen anything that is tight. Visit Spinning Babies to learn a side lying release, which releases the round ligaments. A friend or partner can help you with this!
Breast/Chest Tenderness
Tenderness in the breast/chest tissue may be one of the first signs you know your pregnant! This is because your body increases blood circulation to the area in order to help the hormones create milk ducts in preparation for breast/chest feeding. Wearing loose fitting clothes that do not compress your chest can help with this,. This includes bras that are too tight! Sleeping in a loose cotton sports bra at night can help relieve tenderness in bed. A bag of frozen peas applied to the chest can help reduce inflammation which causes tenderness. The homeopathic Arnica is available as a rub and helps to reduce tenderness and inflammation. (Jordan et al., 2019, p. 219)
Back Pain
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As your belly and chest grow, shifting your center of gravity, it can cause strain on your upper and lower back. This shift in gravity also changes your posture causing the spine to be stretched out. Relaxin and progesterone are the hormones responsible for helping your joints and ligaments loosen during pregnancy. A Chiropractor can easily adjust your spine to give you relief from back pain. Daily walks and light exercises like swimming help relieve back pain. Sitting on a birth/exercise ball will help your posture. Sleep in a supported position, like the forward. Visit spinning babies and look at their REST SMART positions. (Jordan et al., 2019, p. 216)
Bleeding Gums
An increase in blood volume and blood flow to the mucous membranes of the body can cause bleeding gums. Pregnancy gingivitis can also happen, especially if you have poor oral hygiene before or during your pregnancy. Continue to brush 2x a day and floss, even if your gums are tender. Preventing the buildup of plaque will help you avoid gingivitis and other oral health diseases. Continue with regular cleanings every 6 months throughout your pregnancy. Swishing with warm salt water will help relive any soreness your gums. (Jordan et al., 2019, p. 218-219)
Constipation
Constipation in pregnancy is common due to your digestion slowing down to ensure all of the nutrients in your foods are absorbed. This can make going to the bathroom painful and cause cramping throughout the day. Preventing constipation entails eating leafy greens and foods high in fiber. Making sure to drink half your body weight in ounces will help make sure your stool has enough liquid in order to move smoothly. Supplements like Metamucil and CALM magnesium are good go to's that are considered safe in pregnancy and help things move along. (Jordan et al., 2019, p. 220-221)
Dizziness or Fainting
Changes in pregnancy like increased blood volume, changing center of gravity, & increased energy output can cause dizziness & fainting. Changing hormones may cause a drop in blood pressure & you may find you overheat easier if you are in hot weather or exercising too hard. When this happens it can be frightening. If you start to feel dizzy be sure to find a wall to back into. If you were to faint you would want to be braced on a wall or on the floor to prevent injuries. Be mindful of making sure you are dressed in layers and have a water bottle with you at all times. Keeping snacks with you can prevent your blood sugar from dropping and help you avoid that dizzy feeling. When you are rising from a sitting or lying down position rise slowly.
Dyspareunia
Dyspareunia is when it is painful before, during, or after sexual intercourse. This can occur during pregnancy or postpartum. Increased blood flow to the genitals can make the vulva swollen. Changes in the body to grow & accommodate a growing baby can make sex uncomfortable. Hormones that are produced can cause vaginal dryness leading to painful intercourse. Changing positions and using extra lubricant can help to solve any pain associated with a changing body. Breast changes can lead to nipples being overly sensitive. This can be painful when someone is having intercourse. Tell your partner to avoid areas of sensitivity. It can be nerve wracking to think of hurting the baby during intercourse. You can be reassured the baby is up in the uterus, well above the vagina. You should be able to continue your sex life being mindful, like always, that if something hurts you you shouldn't do it. Call the midwife if you experience sharp pelvic pains on one or both sides of the pelvis.
Edema
During pregnancy extra fluids are required. Along with weight gain, pregnant people usually experience swelling at some point in their pregnancy. In hotter months the swelling can be worse. TO help prevent and manage swelling be sure you are hydrated! I know, it sounds funny, drink more water to prevent something caused by too much water? If you are dehydrated your body holds onto the water it does have causing swelling. By hydrating you are ensuring your kidneys are continually flushing out extra fluids. Avoid standing for long periods of time and prop your feet up above your heart if you have been standing for awhile. Stretch if you have been sitting for a long time. Before getting out of bed put on maternity support stockings that go up to your waist. Go for a swim. Call the midwife if you experience a sudden increase in swelling or sudden swelling of the face or hands.
Fatigue
One of the first pregnancy symptoms people report is an overwhelming fatigue. As you continue your pregnancy fatigue comes and goes throughout pregnancy. The second trimester is usually energy filled, but the third trimester can bring back fatigue. The body puts out a lot of energy working to form a baby. As pregnancy progress' sleep becomes harder as it is hard to get comfortable in bed. Get to bed early, especially if you work during the day. Make time to get in a nap during the day, especially if you didn't sleep well that night. Taking a magnesium supplement at night helps the body to wind down. Having a self care routine at night can help your body get ready for rest. Don't look at screens for the last hour of your night, the blue light can cause your brain to not want to turn off. Using an app like InsightTimer, you can listen to sleep music or sleep meditations. Some people enjoy having a fan in the room or white noise. Let your midwife know if you believe you are getting good sleep but cannot shake the fatigue.
Headache
Surges of hormones and blood volume increase can cause you to experience headaches during pregnancy. Dehydration makes headaches worse. People experiencing stress should seek out meditation, exercise, or other lifestyle changes to help cut back on headaches. A lack of sleep can cause headaches. People cutting out caffeine during pregnancy may experience caffeine withdrawal headaches. Keep snacks handy so that your blood sugar doesn't drop, causing a headache. Call the midwife if you experience a sudden severe headache accompanied by swelling or visual disturbances.
Heartburn
During pregnancy muscles relax, including the ones in your esophagus. The esophageal sphincter normally closes, keeping acid from coming back up when digesting food. During pregnancy the sphincter does not close as well and will let acid back up. Avoid acidic foods and drinks like tomatoes, garlic, coffee, or other foods you notice trigger heartburn. Drink a glass of milk at dinner, the calcium helps neutralize the acids. Avoid drinking large amounts of liquid at dinner. This causes the body to create more acid as the liquid dilutes it. Stay upright for 2-3 hours after dinner. Laying down right after eating can cause the acid to come back up and cause heartburn.
Hemorrhoids
Increased blood volume and extra pressure in the pelvis can cause some pregnant people to have hemorrhoids during pregnancy. Long pushing stages also can cause hemorrhoids to form. Taking Vit E can strengthen veins. Be sure to stay hydrated and eat leafy greens to ensure you don't get constipated. When using the bathroom don't strain. Practice your breathing and relaxing your pelvic muscles (this helps prepare you for birth too!). Witch hazel pads can be placed onto the anus to help with inflammation and itching. Preparation H has wipes that can be used with soothing ingredients. They also have an ointment to apply to the hemorrhoids if they are bothering you. Let your midwife know if your hemorrhoids are bleeding or are extremely uncomfortable.
Insomnia
You nap during the day and then can't sleep at night. Well, that is one cause for insomnia during pregnancy. Insomnia hitting in the second and third trimester can be attributed to inability to get comfortable in bed and having to wake multiple times a night to go to the bathroom. Vivid dreams are common during pregnancy and when accompanied with stress they may be anxiety inducing dreams. When moving in bed be sure to move slowly so as not to pull any ligaments. Avoiding liquids for the last 2 hours before bed can help limit those bathroom trips. Adopting a meditation routine can help you to manage stress that may be causing anxiety at night.
Itchy Skin
Itchy skin during pregnancy can be caused by stretching skin. Taking a collagen supplement helps the elasticity of your skin. Apply moisturizer throughout the day to help skin remain moisturized. Wear loose fitting clothes to prevent irritation. Scented products can contribute to itchy skin. Cut out synthetic fragrances and see if you get relief. Call the midwife if you experience itching that it worse at night, especially on the hands and feet if you develop a rash, have dark urine, or yellowing of the skin and whites of eyes.
Leg Cramps
In pregnancy a growing uterus can put pressure on nerves in the leg and slow blood circulation in the legs. This can lead to experiencing leg cramps or nerve pain. When experiencing a leg cramp stretch the affected calf muscle by pulling your toes towards you in a sitting position with legs outstretched. A magnesium supplement can help with muscle cramps. Be sure you are hydrated! A warm shower can help the blood to circulate. A nightly leg massage with peppermint lotion can help avoid leg cramps by increasing blood flow.
Nausea
Nausea during pregnancy can be attributed hormones surges needed to accommodate a pregnancy. It typically peaks between 8-11 weeks of pregnancy and subsides in the second trimester. Some people experience sever nausea and vomiting throughout their pregnancy called Hyper emesis gravidarum. People experiencing HG cannot keep down food or liquids. They have nausea and vomiting throughout the day and night and it doesn't go away until delivery. If you experience nausea and vomiting that doesn't subside, and cannot keep down any liquids or foods please call your midwife.
Ptyalism
Ptyalism, excessive saliva production, usually occurs in the first trimester. Saliva production can increase due to the client accumulating saliva in the mouth in fear of swallowing and vomiting. Extra saliva is also produced to help coat the throat if someone has been vomiting. Maintain good oral hygiene by brushing twice and flossing once a day. Avoid starchy foods that require additional saliva for digestion. Sugarless gum can make it easier to swallow saliva. https://crest.com/en-us/oral-health/life-stages/pregnancy/what-is-ptyalism
Sciatica
Sciatic pain can occur because of the weight of the baby and growth of the uterus, putting pressure on the sciatic nerve. When this nerve has pressure on it, it may cause inflammation irritation and pain. Sciatic pain shoots from the lower back and down into the legs. It can cause the person to not be able to walk and have to stop suddenly. Healthline has published 5 stretches that help relieve recurring sciatic pain. Seeing a chiropractor may help people experiencing persistent sciatic pain. A warm shower or heating pad applied to the area that is painful can help circulate blood flow and stop pain.
Shortness of Breath
Increased progesterone can cause shortness of breath in the first trimester. in the second and third trimester the growing uterus displaces the lungs which may make it harder to take a full breath. Slow it down and try not to be in a rush. If you have anxiety incorporate meditation and work on breath control. Clients with asthma should be sure to keep their emergency inhaler on hand and maintain light exercise. If you are having difficulty breathing and can only take shallow breaths find the closest urgent care center.
Stretch Marks
Some people have a lot of stretch marks and some people get very few during pregnancy. Stretch marks appear as pink stripes on the skin that eventually turn lighter. They do not go away but fade over time. Newly forming stretch marks can be itchy, try not to scratch them but do a few of the things mentioned here. Collagen added to water or juice helps elasticity of the skin. Dry brushing improves circulation and feels nice for itchy bellies. A high quality oil like Bio-oil has been known to keep the skin moisturized and reduce the occurrence of stretch marks.
Tingling of Hands
Carpal tunnel syndrome in pregnancy can cause tingling hands. A larger chest and abdomen can cause you to have poor posture which pulls on your nerves in your arms. When sleeping people sometimes cut off their circulation in their arms. Try a different sleep position and make sure to have your wrist supported by a pillow and that your elbow isn't flexed or extended. This Australian publication has a fabulous handout on pregnancy related carpal tunnel.
Urinary Incontinence
Many people, especially people who have already birthed a child, experience urinary leaking during pregnancy. If the pelvic muscles are weak it can be difficult to hold urine in, especially when laughing, jumping, or making sudden movements like sneezing and coughing. A growing baby puts extra pressure on the bladder. People who have worked jobs where they hold their bladder for long periods and people who are obese are more likely to have problems with urinary incontinence. Seeking out Pelvic Floor Therapy before, during and after pregnancy can help you to learn how to strengthen certain pelvic floor muscles and to control your bladder .
Urinary Frequency & urgency
A growing uterus can push onto your bladder making every bathroom trip an emergency. With a squished bladder the need to go to the bathroom, to keep up with all that hydrating your doing , comes more frequently. To avoid late night bathroom trips cut out liquids 2 hours before heading to bed. Don't hold your bladder for long. When you feel the need to go, listen to that first urge. Holding your bladder will only weaken the bladder muscles more and increase your odds of having urinary incontinence. If you feel burning or stinging sensations when peeing , or the inability to empty the bladder call your midwife.
Vaginal discharge
Normal vaginal discharge is thin, clear and milky white with a mild smell. Increases in hormones cause vaginal discharge to increase. Pregnant people are more prone to yeast infections and UTI's. Avoid these by wiping from front to back, peeing after sex, avoiding refined sugar. staying hydrated, and using the restroom when the urge strikes. If you notice a clumpy consistency, strange smell, or colored discharge call your midwife.
Varicosities
Varicosities occur due to weak vein walls, slower blood flower to lower extremities and an increased blood volume during pregnancy. They can occur in the legs and in the vulva. Maternity compression leggings can be used for varicosities in the legs and there are specialized vulva varicosity belts to use for the genital region. Arnica gel applied topically helps to prevent inflammation. WishGarden offers a Varicosity Circulatory tincture that can be used in pregnancy as a preventative measure.
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