Dealing with Common Pregnancy Pains

9 May 2025

Pregnancy is a beautiful journey, but let’s be real—it’s not all glowing skin and cute baby kicks. Alongside the excitement, your body goes through some serious changes, and with that comes a fair share of aches and pains. From backaches to swollen feet, pregnancy discomforts are real and can sometimes feel overwhelming.

So, how do you deal with these common pregnancy pains? Let’s break it down so you can stay as comfortable as possible throughout your pregnancy.

1. Back Pain: The Struggle is Real

If you’re experiencing back pain, you’re not alone—it’s one of the most common pregnancy complaints. Your growing belly shifts your center of gravity, putting extra strain on your back. Plus, hormones like relaxin loosen up your ligaments, which can make things even worse.

How to Ease Back Pain:

- Improve Your Posture: Stand tall, keep your shoulders back, and avoid slouching (though easier said than done!).
- Use a Supportive Pillow: A pregnancy pillow can work wonders, especially when sleeping.
- Wear Comfortable Shoes: Ditch the heels! Opt for supportive, cushioned footwear.
- Exercise & Stretching: Prenatal yoga and gentle stretches can help keep your back muscles strong.
- Heat & Massage: A warm compress or a prenatal massage can do wonders for relief.

2. Round Ligament Pain: The Sudden Stabs

Ever felt a random sharp pain around your lower belly or pelvis when you move too quickly? That’s round ligament pain, and it happens because the ligaments supporting your uterus are stretching as your baby grows.

How to Relieve Round Ligament Pain:

- Move Slowly: Avoid sudden movements, especially when getting out of bed or standing up.
- Try Pregnancy Support Bands: These provide gentle compression to help support your bump.
- Apply Heat: A warm (not hot) compress can ease discomfort.
- Rest Up: Sometimes, simply lying down and taking the weight off can help.

3. Sciatic Nerve Pain: The Shooting Pain Down Your Leg

As your uterus expands, it can press on your sciatic nerve, causing shooting pain down your lower back, buttocks, and legs. It’s annoying, to say the least.

How to Cope with Sciatic Pain:

- Prenatal Yoga & Stretching: Certain poses help release tension on the sciatic nerve.
- Use a Warm Compress: Heat packs can help soothe the pain.
- Consider Prenatal Massage or Chiropractic Care: A trained professional can relieve nerve pressure.
- Sleep on Your Side: Preferably the left side, with a pillow between your knees for extra support.

4. Leg Cramps: The Midnight Surprise

Picture this: You’re peacefully sleeping when—BAM!—a painful cramp jolts you awake. Leg cramps, especially at night, are all too common during pregnancy due to circulation changes and muscle fatigue.

How to Prevent & Relieve Leg Cramps:

- Stay Hydrated: Dehydration can trigger cramps, so drink plenty of water.
- Stretch Before Bed: A simple calf stretch before sleeping can work wonders.
- Magnesium & Calcium Intake: Foods like bananas, dairy, and leafy greens help with muscle function.
- Massage Your Legs: A gentle rub can relieve the cramp almost instantly.

5. Swollen Feet & Ankles: The Puffy Situation

Swollen feet and ankles—also known as edema—are another pregnancy classic. Extra fluid retention and pressure from your growing uterus can make your lower limbs puff up like balloons.

How to Reduce Swelling:

- Prop Your Feet Up: Keep them elevated whenever you sit down.
- Avoid Standing for Long Periods: If you must stand, take frequent breaks.
- Wear Compression Socks: They help improve circulation and reduce swelling.
- Stay Cool: Hot weather can make swelling worse, so keep cool and hydrated.
- Move Around: Short walks help with circulation and prevent fluid buildup.

6. Heartburn: The Fiery Beast

That burning sensation in your chest after eating? Yep, pregnancy heartburn is real. As your uterus grows, it pushes up on your stomach, making acid reflux more likely. Plus, pregnancy hormones relax the valve that usually keeps stomach acid where it belongs.

How to Tame Pregnancy Heartburn:

- Eat Small, Frequent Meals: Avoid large meals that put pressure on your stomach.
- Stay Upright After Eating: No lying down for at least an hour after meals.
- Identify Trigger Foods: Spicy, acidic, and greasy foods are common culprits.
- Sleep with Your Head Elevated: A wedge pillow can help keep acid down.
- Chew Gum: It increases saliva production, which can help neutralize acid.

7. Headaches: The Annoying Pulses

Hormonal changes, tension, and even dehydration can make headaches more common during pregnancy. Combined with fatigue and stress, they can go from mildly annoying to completely debilitating.

How to Beat Pregnancy Headaches:

- Stay Hydrated: Dehydration can trigger headaches, so keep that water bottle handy.
- Rest Up: Lack of sleep and stress can make headaches worse.
- Try a Cold or Warm Compress: Depending on your preference, both can help relieve tension.
- Practice Relaxation Techniques: Deep breathing, prenatal massage, or acupuncture can help.
- Eat Regularly: Low blood sugar can lead to headaches, so don’t skip meals.

8. Pelvic Pain: Feeling Like You’re Splitting in Two

As your body prepares for childbirth, the ligaments in your pelvis loosen up. Unfortunately, this can lead to something called Symphysis Pubis Dysfunction (SPD)—a fancy term for severe pelvic pain.

How to Manage Pelvic Pain:

- Use a Pregnancy Support Belt: It helps stabilize your pelvis.
- Avoid Heavy Lifting: Carrying heavy things can worsen the pain.
- Sit Down While Getting Dressed: Balancing on one leg while putting on shoes can trigger pain.
- Keep Your Knees Together When Moving: Avoid wide-leg movements, which can cause more discomfort.
- Talk to Your Doctor: If the pain is severe, physical therapy might help.

9. Constipation: The Never-Ending Wait

Pregnancy hormones slow down digestion, and if you’re taking iron supplements, things can get even worse. Constipation can be uncomfortable, bloating you up and making you feel sluggish.

How to Keep Things Moving:

- Increase Fiber Intake: Whole grains, fruits, and veggies should be your best friends.
- Drink Plenty of Water: Staying hydrated softens stools and makes digestion smoother.
- Stay Active: Walking and light exercise can stimulate digestion.
- Try Prunes or Natural Remedies: Prune juice is a tried-and-true constipation fighter.

When to Call Your Doctor?

While most pregnancy aches and pains are normal, there are times when you should reach out to your healthcare provider:
- Severe or sudden pain that doesn’t go away
- Persistent headaches, vision changes, or swelling (could indicate preeclampsia)
- Pain accompanied by bleeding or cramping
- Difficulty breathing or chest pain
- Any pain that just feels off—trust your instincts!

Final Thoughts

Pregnancy pains are just part of the journey, but you don’t have to suffer through them in silence. Simple lifestyle adjustments, proper posture, and self-care can make a huge difference in your comfort. And remember—this phase won’t last forever! Soon, you’ll be holding your little one and all these discomforts will be a distant memory.

Take care of yourself, listen to your body, and rest when you need it. You got this, mama!