In this article:
1. Eat Smaller, More Frequent Meals
One of the simplest and most effective ways to ease pregnancy heartburn is by changing how you eat. As your baby grows, your uterus naturally pushes your stomach a little higher. This means big meals can easily send acid back up your food pipe, leaving you with that burning, uncomfortable feeling.Try these tips instead:
- Eat 5 to 6 small meals instead of 3 big ones so your stomach doesn’t feel stuffed.
- Keep a 2 to 3-hour gap before lying down to give your body time to digest.
- Sit upright for 30 to 45 minutes after meals so gravity helps keep acid down.
2. Cut Back on Foods That Trigger Heartburn
Some foods are almost guaranteed to cause heartburn or gas during pregnancy, no matter how healthy your routine is otherwise.- Skip spicy and oily foods like curries, pakoras, deep-fried snacks, and heavy gravies.
- Cut down on acidic or caffeinated items such as tomatoes, citrus juices, chocolate, coffee, tea, and fizzy drinks.
- Reduce strong flavours if they bother you, including mint chutney, raw onion, garlic, and heavy masala.
- Avoid processed and sugary snacks like namkeen, biscuits, cakes, and mithai that cause bloating.
3. Choose Foods and Drinks That Soothe the Stomach
A few simple ingredients from your kitchen can ease that burning sensation surprisingly fast:- Sip warm milk with a teaspoon of honey at bedtime. It gently coats your food pipe and brings quick comfort.
- Try ginger tea or chamomile tea twice a day to calm irritation and support digestion.
- Drink coconut water in the morning. It helps neutralise acid and keeps you well hydrated.
- Chew 5 to 6 plain almonds slowly after meals to reduce discomfort and improve digestion.
4. Correct Your Sleeping Position
The way you sleep can make a big difference in managing nighttime heartburn during pregnancy:- Sleep on your left side whenever possible. It improves blood flow and reduces pressure on your stomach.
- Slightly elevate the head of your bed by using extra pillows or raising the bed legs by around 15 to 20 centimetres.
- Use pillows for support. A long body pillow or one between your knees and another under your bump can keep you comfortable through the night.
- Avoid lying flat on your back after the first trimester, as it increases pressure on your stomach and can worsen reflux.
5. Wear Comfortable, Non-Restrictive Clothing
Tight clothing can put extra pressure on your chest and ribs, making heartburn feel worse during pregnancy.- Choose soft cotton bras without underwire and make sure they fit your changing size comfortably.
- Opt for loose kurtas or maternity tops so nothing presses against your ribs or upper stomach.
- Avoid tight belts or waistbands that squeeze the upper abdomen and trigger discomfort.
6. Use Warm or Cold Compresses for Quick Relief
Both warm and cool compresses can ease discomfort, depending on the type of pain you’re experiencing.- Use a warm compress for rib or muscle soreness. A warm (not hot) water bottle wrapped in a thin towel for 10 to 15 minutes can relax the area.
- Try a cold compress for swollen or tender breasts and any burning sensation in the chest.
- Alternate warm and cold if you’re unsure which one feels better; your body will guide you.
7. Keep Your Body Moving Gently
Light movement can prevent gas from getting trapped and also reduce pressure around your ribs.- Take a slow 5 to 10-minute walk after meals to help food move down smoothly and release trapped gas.
- Try simple pregnancy-friendly stretches, like raising your arms overhead and gently leaning side to side (only as far as you feel comfortable).
- Sit on a chair and roll your shoulders back 10 times to loosen tight chest muscles.
- Avoid sudden twists or heavy lifting, as they can strain your ribs and worsen discomfort.
8. Manage Stress
Stress and shallow breathing can make chest tightness feel much worse during pregnancy, so a few habits can really help:- Try slow belly breathing: inhale for 4 counts and exhale for 6 counts, repeating it 5 times whenever discomfort begins.
- Place a hand on your bump and visualise your baby feeling calm and safe. This simple moment of connection can lower anxiety quickly.
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FAQs on How to Relieve Chest Pain During Pregnancy
- When should I worry about chest pain while pregnant?
Seek immediate medical help if the pain is severe, comes with shortness of breath, dizziness, swelling in one leg, or a feeling of pressure in the centre of your chest. - Can anxiety cause chest pain in pregnancy?
Yes. Hormonal shifts can heighten stress, and anxiety may lead to muscle tightness or breathlessness that shows up as chest discomfort.
