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Easing Common Pregnancy Discomforts

Practical tips for heartburn, back pain, constipation, swelling and sleep.

Before you use this guide: This is general educational information, not an individual medical assessment. We do not identify a clinician reviewer on this page, so please confirm personal health decisions with your doctor, midwife or paediatrician.

Pregnancy changes almost every part of your body, and many of the aches and discomforts that come with it are normal. They are often temporary and can be eased with simple steps. Here are the most common ones, and when to get checked.

Nausea and vomiting

Morning sickness can strike at any time of day, usually starts around week 6 and often eases by week 12 to 14. Eat small, frequent snacks, try ginger or plain crackers, and sip fluids. See our guide to morning sickness and hyperemesis. Call your doctor if you cannot keep any food or fluids down.

Tiredness

Extreme tiredness is common in the first and third trimesters. Rest when you can, go to bed earlier, eat iron-rich foods and keep gently active. Ask your doctor to check for anaemia if you feel exhausted, dizzy or breathless.

Heartburn and indigestion

• Eat smaller meals and avoid lying down straight after eating
• Cut back on spicy, fatty or acidic foods, and caffeine, if they trigger symptoms
• Sleep with your head raised on pillows
• Ask your pharmacist or doctor about pregnancy-safe antacids

Constipation and piles

Hormones slow your digestion, and iron supplements can make it worse. Eat fibre such as fruit, vegetables, oats and wholegrains, drink plenty of water and keep active. Avoid straining. If you have piles (haemorrhoids), ask a pharmacist about safe creams, and try warm baths.

Back and pelvic pain

• Wear supportive, flat shoes and avoid standing for long periods
• Sit with your back supported and bend your knees to lift
• Sleep on your side with a pillow between your knees
• Try a pregnancy support belt, warm packs, gentle stretching, swimming or prenatal yoga
• Ask for a referral to a physiotherapist, especially for pelvic girdle pain with groin or hip pain or difficulty walking

Round ligament pain

A sharp, brief pain in the lower belly or groin, often when you stand up, cough or turn over, is usually caused by stretching ligaments. Move slowly, bend toward the pain when you cough and rest. Ongoing or severe pain, or pain with bleeding or fever, needs a check. See our guide to cramps and spotting.

Leg cramps and restless legs

Cramps often strike at night. Stretch your calf gently, walk around, stay hydrated and keep active during the day. Restless legs can be linked to low iron, so mention it to your doctor.

Swollen ankles and feet

Mild swelling is normal, especially in the evening and in warm weather. Rest with your feet raised, avoid standing for long, drink water and wear comfortable shoes. Sudden swelling in the face or hands, or in one leg only, with pain or redness, needs urgent attention. See our guide to pregnancy warning signs.

Headaches

Headaches are common in the first trimester. Rest, drink water, eat regularly and try a cool cloth. Many health services still advise paracetamol (acetaminophen) as the first choice for pain in pregnancy, at the lowest effective dose for the shortest time, but check with your doctor or midwife first. A severe or persistent headache, especially with vision changes, needs a call to your doctor the same day.

Sleep problems

A growing bump, frequent trips to the toilet, heartburn and vivid dreams can disturb sleep. Try a side-lying position with pillows for support, a regular bedtime routine, a warm (not hot) bath and limit fluids and caffeine late in the day.

Frequent urination

You will probably need the toilet more often. Do not cut down on fluids. Burning, pain or blood in your urine can be a urinary infection, which needs prompt treatment.

Braxton Hicks contractions

Irregular, painless tightening of the belly, particularly in the third trimester, is common. Drinking water and resting often help. Read our guide to telling Braxton Hicks from real contractions.

Skin changes, itching and stretch marks

Dry or itchy skin, darker patches and stretch marks are common. Moisturise, wear loose cotton clothes and avoid very hot showers. Severe itching, particularly on your hands and feet, can be a sign of a liver condition called obstetric cholestasis. Tell your midwife or doctor the same day.

Bleeding gums and nosebleeds

Increased blood flow can make gums tender and noses bleed more easily. Use a soft toothbrush, keep up with dental check-ups, which are free for pregnant women in some countries, and pinch the soft part of the nose for 10 minutes.

Mood swings

Hormones can make you feel emotional. If low mood or worry lasts more than two weeks, see our guide to mental health in pregnancy.

Call your doctor or midwife if you have

• Vaginal bleeding or leaking fluid
• Severe or constant pain in your belly
• A severe headache, blurred vision or flashing lights
• Sudden swelling of the face, hands or feet
• A fever of 38 °C (100.4 °F) or higher
• Less movement from your baby than usual
• Painful or burning urination

Most discomforts are harmless, but if something feels wrong, trust your instincts and get it checked.

This content is for general information only and is not medical advice. Every pregnancy and every baby is different. Always talk to your doctor, midwife or paediatrician about your own situation, and seek urgent care if you are worried.