In this article:
Relieving General Body Aches in Pregnancy
Pregnancy hormones and your changing body can cause aches all over as your muscles and joints adjust to support your growing baby.These are some ways to soothe those general discomforts:
- Stay active with safe exercise: Moving your body might sound tough when you’re aching, but gentle exercise can work wonders. Walking or prenatal yoga helps improve blood flow, strengthen muscles, and reduce stiffness.
- Apply heat or cold packs: A warm compress or heating pad can help relax sore muscles, and a cold pack can bring down swelling. If you use a hot water bottle, just be careful not to put it on your belly for more than 10 minutes.
- Rest and relax: Sometimes, all your body needs is a break. Lie down to take pressure off your muscles and joints.
- Consider physiotherapy: A physical therapist who specialises in pregnancy can guide you with targeted exercises and techniques to relieve body pain during pregnancy.
Back Pain
Back pain is one of the most common complaints during pregnancy.To find relief:
- Use supportive seating: Use a chair with good back support and try not to slouch. Staying in uncomfortable positions for too long can make the pain worse.
- Wear low-heeled shoes: High heels can worsen back pain by altering your posture. Go for low-heeled, supportive shoes to keep your spine aligned.
- Avoid heavy lifting: Heavy lifting can strain your back. If you have to pick something up, bend your knees and keep your back straight to stay safe.
- Try a belly support belt: A maternity belt can provide extra support to your abdominal muscles and take some pressure off your lower back. This is especially useful in the third trimester when your bump is bigger.
Pelvic Pain
Pelvic pain can make movements like walking or climbing stairs uncomfortable.This is how you can manage it:
- Keep hips aligned: Avoid activities that put uneven strain on your pelvis, like standing with your weight on one leg or crossing your legs while sitting. Imagine your hip bones as headlights that should always face forward during tasks like vacuuming or doing yoga.
- Move carefully: When getting in and out of a car, keep your legs together and pivot your body as a unit to avoid twisting your pelvis. Similarly, when getting out of bed, roll onto your side like a log, keeping your knees together, to reduce strain.
- Go sideways on stairs: Climb stairs sideways, and use a railing for support.
Round Ligament Pain
Round ligament pain feels like a sharp or dull ache in your lower belly as the ligaments supporting your uterus stretch.To make it more comfortable:
- Rest when needed: Take a moment to lie down for a bit if you feel a pulling or stabbing sensation.
- Practise prenatal yoga: Gentle yoga can stretch and strengthen the muscles around your pelvis, which eases ligament pain. Stick to the poses your doctor has approved.
- Wear a maternity belt: A belly support belt can take some pressure off your ligaments and support your bump.
Sciatica Pain
Sciatica can cause sharp or shooting pain down your buttocks and legs because of pressure on the sciatic nerve.Try out some of these relief tips to ease body aches in pregnancy:
- Avoid prolonged sitting: Staying seated for hours can make sciatica worse. Take breaks to stand, stretch, or walk around to ease the pressure on the nerve.
- Gentle massages: A light massage on the affected area can relax tight muscles that may be pressing on the sciatic nerve. Make sure a trained professional does the massage.
- Stay active: Gentle exercises, like walking or swimming, can improve circulation and reduce muscle tension.
Leg Cramps
Leg cramps can strike suddenly out of nowhere in the second and third trimesters.Here’s what helps:
- Stretch your legs: When a cramp hits, gently stretch your calf by flexing your foot upward. Regularly rotate and bend your feet to prevent them from becoming sore.
- Elevate your legs: Rest with your legs raised to improve blood flow and reduce acid buildup in the muscles.
- Eat calcium-rich foods: Include foods like dairy and leafy greens to prevent cramps caused by calcium deficiency. Check with your doctor if you need supplements.
- Stay hydrated: Dehydration can trigger cramps, so drink plenty of water throughout the day.
Rib Pain
As your baby grows, your ribs also expand. This can cause body pain during pregnancy.To relieve rib pain:
- Adjust your posture: Sit or stand upright to give your ribs more space to expand. Slouching can make the pressure on your ribs worse.
- Use a supportive pillow: When you’re sitting or lying down, tuck a pillow under your upper back to open up your chest and reduce strain on your ribs.
- Avoid triggering movements: Coughing or sneezing can worsen rib pain. If you feel a sneeze coming, gently brace your chest with your hands to make it less uncomfortable.
Breast Pain
Your breasts feel more sensitive during pregnancy as they prepare for breastfeeding.To feel comfortable:
- Wear a supportive maternity bra: Pick a well-fitting bra that adjusts to your changing breast size.
- Apply warm compresses: A warm cloth or compress can soothe tender breasts. But avoid applying heat for too long to prevent discomfort.
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FAQs on How to Relieve the Dull Body Aches You Feel While Pregnant
- Why do my wrists and hands hurt during pregnancy?
This can be a sign of carpal tunnel syndrome during pregnancy, which happens when swelling puts pressure on the median nerve in your wrist. - How to prevent headaches during pregnancy?
Stay hydrated, eat regular, balanced meals, and get enough rest. Relaxation techniques may also help reduce headaches.
