How to Relieve Common Pregnancy Discomforts

Author: Muskan Nagora, MBBS

Medical reviewer: Azuka Chinweokwu Ezeike, MBBS, FWACS, MSc (PH) 

Highlights

• It’s normal to feel certain discomforts during pregnancy. They don’t harm the baby, but they are unpleasant for the mother.
• The most common discomforts include: Back pain, nausea and vomiting, heartburn, constipation, fatigue, swelling of the leg and feet, leg cramps, urinary problems and sleep issues.
• Home remedies and lifestyle changes may help relieve the symptoms.
• Even though discomforts are normal and most pregnant women go through them, it is still important to consult a doctor if the symptoms are severe and aren’t controlled by regular remedies.

Introduction

Pregnancy is a period of joy for all expectant mothers. It shows a woman’s amazing ability to create and nurture life. Women go through so much physically as well as mentally during this period.A woman’s body undergoes changes to support birth preparation, but these changes also lead to certain discomforts.The baby, however, experiences no harm from these ongoing changes, but for the mother, they can be rather challenging [1].

Medicines should be used with caution in early pregnancy because during this period, organ development happens [2]. But the good news is that these changes can be managed very well with a good lifestyle, and often with home remedies. In this article, we’ll explore common pregnancy discomforts, why they happen, and practical ways to ease them.

Back pain

Back pain can appear as early as the first trimester and becomes more common in the later months [3]. Pain is usually worse at night or when walking and climbing stairs [2].

Causes

1. Pregnancy hormones like progesterone and relaxin cause ligaments and joints to loosen to help the pelvis widen for delivery. This can cause joint instability, which can cause pain [3].
2. As the womb grows bigger and bigger in size, it shifts the centre of gravity, which strains the lower back [1].
3. The pubic bone in the front of the pelvis separates slightly, which can also cause strong pain, making it hard to sit, stand, or walk [3].

Two common types of back pain occur during pregnancy:

• Low back pain: It is felt in the lower spine and is worse when bending forward. It may radiate to the hips or thighs [1]. 
• Pelvic girdle pain: It is felt around the pubic bone or buttocks. The pain can extend to the thighs, which can be sharp, burning or shooting in nature. 
  It’s even worse while walking, climbing stairs, turning in bed, or standing on one leg. 
  Some women might also notice a clicking, snapping sound or a grinding sensation when lifting weights. A waddling walk with short steps may develop [1,3].

They can also occur together. 

Tips for Relief and Prevention 

Back pain in pregnancy can be relieved by following the tips given below [1–5].

• Practice good posture: Standing tall with your shoulders back and down, and your buttocks tucked in.
• Try physical therapy and massage.
• Posture exercises such as pelvic tilt,  Kegel’s, cat–cow exercise, while they don’t eliminate back pain completely, can help in decreasing pain and disability.
• Avoid prolonged standing, but if it’s necessary, use a small stool to elevate one foot.
• If you are working, take regular breaks, move around and ask your employer to make any necessary changes to your workplace if required.
• Place pillows for support between your knees and under your belly when lying on your side.
• Consider maternity garments, binders and support belts. 
• Avoid high heels and wear supportive shoes. 
• Bath with warm water and apply warm compresses to the affected area for 15-20 minutes twice daily.
• You can also use ice or heat packs. 
• Sleep on a supportive mattress. 
• Consume berries, tea, grapes, and nuts because they contain polyphenols, which have anti-inflammatory properties. 
• Keep vitamin D levels in check.
• Curcumin (found in turmeric) is anti-inflammatory and safe in pregnancy. 
• Only when important medicines are used at the lowest dose. Paracetamol is safest, but used at the lowest dose. 
  Avoid ibuprofen and other Non-Steroidal Anti-nflamamtory Drugs (NSAIDs) in the last trimester. 

Nausea, vomiting and heartburn

Nausea and Vomiting of Pregnancy (NVP)

Though called morning sickness, it’s not limited to the morning and can, in fact, occur throughout the day with peaks in the morning and evening.It begins around the 5th to 7th week of pregnancy, becomes strongest between weeks 9 and 11, and improves by 12 to 14 weeks [1,3]. 

Causes

1. Elevated pregnancy hormones, eg Human chorionic gonadotropin(HCG), progesterone and estrogen slow down digestion [3]. 
2. If you or your family members have conditions such as motion sickness, migraines and hormone-related nausea, the risk is raised [3].
3. Low blood sugar levels or extreme fatigue can also trigger nausea at any time during pregnancy [1]. 

Heartburn

Causes

1. The valve between the stomach and oesophagus relaxes due to progesterone and estrogen, allowing stomach acid to move back up. 
2. The growing uterus causes pressure on the stomach, which forces food and stomach acid to move up [3]. 

Tips for Relief and Prevention of NVP and Heartburn 

Tips for nausea and vomiting

• Steer clear of fatty or spicy food. 
• Ginger is safe and effective. It can be consumed in tea, biscuits, candy or capsules [6].
• Have cold fluids between meals instead of during meals. 
• Bland foods such as crackers, toast, and lemonade are the most tolerable foods for digestion.
• You can keep dry crackers by your bed and eat before getting up. 
• Avoid strong smells and poorly ventilated areas.
• Look for any foods or smells that might be a cause and avoid them.
• Don’t brush within 1–2 hours after eating and use a child-sized toothbrush with mild toothpaste, or brush without toothpaste. 
• Suck on hard candy to calm the stomach.
• Choose a vitamin supplement that does not contain iron (might cause nausea and heartburn), but continue taking folic acid [1,2].

Tips for the relief of heartburn

• Don't lie down for at least 2–3 hours after eating. 
• Raise the head of your bed with pillows.
• Chewing raw almonds or ginger candies can be helpful [1].
• Milk can be helpful for certain women [7].
• A few antacids that contain calcium, magnesium, or sucralfate or alginates (such as Gaviscon) can be considered if your doctor recommends [1].
• Acid-blocking medicines like proton pump inhibitors (PPIs) may also be recommended by your doctor [1].

Constipation

Constipation can occur anytime during pregnancy, but it’s most troubling in the first trimester [2]. 

And if you don’t manage constipation, it can cause or worsen haemorrhoids (piles).

Causes

Constipation occurs due to the slowing of digestion caused by progesterone(a pregnancy hormone), as it relaxes the muscles of the intestines and iron supplements, which are often recommended during pregnancy, can cause it too [2].

Tips for Relief and Prevention of Constipation

Here are some practical ways to help manage constipation [1–3].

• Take a lot of vegetables
• Try healthy fats such as avocado, olive oil and nuts for smooth and regular bowel movements.
• Include yoghurt and probiotic supplements in your diet.
• Include prebiotics, which are often found in onions, garlic and chicory root 
• Try to use the bathroom after meals when your bowels are naturally more active. 
• Consult your doctor about iron supplements if you believe they are worsening constipation.
• If diet and exercise don’t help, laxatives can be used as a last resort. 

Fatigue

During the first trimester, many women feel tired and drowsy all the time. Fatigue improves during the second trimester, but may come back in the third trimester [2].

Causes

1. High levels of progesterone make the body more relaxed and drowsy. 
2. Increased metabolism in pregnancy [2].

Tips to manage fatigue

• Do 30 minutes of gentle exercise daily, like walking, yoga, biking, or leg stretches. Exercise helps, but don’t overdo it.
• Consume iron-rich foods like beans, red meat, eggs, leafy greens, dried fruits, and iron-fortified cereals.
• Avoid standing or sitting too long.
  Rest when needed, let family and friends support you with chores.
• Include protein-rich foods like nuts, cheese, yoghurt, and eggs
• Ensure you get enough sleep at night. 
• Eat small meals every few hours to keep blood sugar steady.

Urinary Problems in Pregnancy

It’s common to have changes in your bladder habits during pregnancy. During the initial weeks of pregnancy, the expanding uterus will apply pressure to your bladder, which results in frequent urination.It improves around 12 weeks of pregnancy, but returns during the last months of pregnancy when the baby's head starts going down into the pelvis.Along with this, many women experience more frequent trips to the bathroom during nighttime (nocturia).Another condition called urinary incontinence can also occur during the later part of pregnancy. It causes urine leakage during sneezing, laughing, coughing or exercising [3].

Tips for Relief and Prevention of urinary problems in pregnancy

• Empty your bladder as soon as you feel the urge. 
• Try urinating every 2–3 hours.
• Go to the bathroom before and after intercourse. 
• Do Kegel exercises for urinary incontinence. 
• Use panty liners if needed.

Leg swelling during pregnancy

Progesterone relaxes and stretches the veins, while the growing uterus puts additional pressure on them, making it hard for blood to flow up from the lower body. This causes retention of water, which leads to swelling of legs and feet, especially in later pregnancy [3]. 

Tips for relief and prevention of leg swelling

These simple measures can help ease the discomfort and prevent it from getting worse [3].

• Elevate your legs several times a day to reduce fluid buildup. 
• Consider compression stockings and wear them in the morning before swelling increases. 
• Soak your body in chest-deep water for twenty minutes or more (water immersion helps reduce swelling) [3]. 
• Try massaging feet or legs. 
• Avoid tight socks and any other clothing that restricts blood flow.
  
  

Leg Cramps in Pregnancy

Leg cramps are common in pregnancy because extra weight, hormonal changes, and reduced blood flow make the leg muscles tighten more easily. Leg cramps often happen at night and most commonly affect the calf muscles. These cramps usually last a few seconds to a few minutes. The muscle can experience soreness for up to 24 hours after a cramp. Leg cramps are more common in the second and third trimesters, and they often get worse as pregnancy progresses, especially in the last trimester [8].

Tips for Relief and Prevention of leg cramps in pregnancy

Leg cramps are common in pregnancy, but a few simple steps can help prevent them and bring relief when they occur [8].

• Take calcium supplements.
• Elevate your legs. 
• Use gentle pressure to massage the legs when a cramp happens or after it has passed. 
• Soak your legs in warm salt water to relax the muscles. 
• Take deep breaths or perform light stretching when a cramp occurs.

Sleep

Sleep disturbances are very common during pregnancy due to many factors.

You can experience nighttime awakenings, insomnia, daytime fatigue, restless legs and finding a proper sleep position is also a challenge.

You might feel more sleepy during the first trimester, while the third trimester can lead to short and disturbed sleep [1,3].

Causes

• Back pain
• Hormonal changes 
• Stress
• Muscle or joint pain
• Frequent trips to the bathroom
• Hunger or nausea
• Baby’s movements at night

Tips for Relief and Prevention of Poor Sleep

• Establish a consistent sleep pattern. 
• Use the bed only for rest and sleep. 
• Avoid caffeine (within 8–10 hours of bedtime).
• You should avoid phones, tablets or computers for at least one hour before going to sleep. 
• Get natural sunlight within 30–60 minutes of waking 
• Avoid bright lights at night, and use soft lighting or amber glasses (to reduce blue light exposure). 
• Keep the bedroom dark, cool, and quiet. 
• Try white noise or earplugs, calming music, aromatherapy, or a warm bath before bed.
• Activities such as gentle stretching, yoga, massage, reading, visualisation, or relaxation exercises can help you relax. 
• Positioning pillows can improve comfort.
• Maintain healthy vitamin D levels.

When to Seek Medical Help

Most pregnancy discomforts are normal, but sometimes they may signal a more serious problem. Contact your doctor right away if you notice any of the following:

• Severe headache, blurred vision, sudden swelling, or persistent pain.
• Severe nausea and vomiting that causes weight loss, dehydration, or weakness.
• Vomiting blood or material that looks like coffee grounds.
• Severe or persistent pain in the upper belly, right side, or under the ribs.
• Back or leg pain that is sudden, intense, spreads down both legs, or limits movement.
• Numbness, weakness, or loss of control of the bladder or bowels.
• Swelling with nausea, vomiting, or pain that does not improve with usual remedies.
• Unusual fatigue with shortness of breath, dizziness, pale skin, or cold hands and feet.
• Signs of labour before your due date, such as contractions with vaginal bleeding or fluid leakage.
• Fever, chills, or painful urination (possible signs of infection).

Conclusion

Pregnancy is a time of change for the body, the mind, and daily life. While many of the discomforts, like nausea, back pain, swelling, or poor sleep, can feel overwhelming, most of them are a normal part of this journey and can be eased with simple, safe measures. Listening to your body, making small lifestyle adjustments, and with the support from family, friends, and healthcare providers, can make a big difference.

Remember, you are not alone in this; millions of women experience the same challenges, and most find relief with time and care. If symptoms ever feel too severe or unusual, it’s always best to seek medical advice quickly. Above all, be gentle with yourself, celebrate your strength, and trust that these efforts are not just helping you but also giving your baby the healthiest start possible.

References 

1.  Joo Y, Gatewood J, Israel MAM, McGrath KW, Neuwirth B, editors. Collins-Bride & Saxe’s Clinical guidelines for advanced practice nursing. Fourth edition. Burlington, MA: Jones & Bartlett Learning; 2024. Available from:
https://www.google.co.in/books/edition/Collins_Bride_Saxe_s_Clinical_Guidelines

2.  Sinha P, editor. A Guide to Problems in Early Pregnancy and Their Management. Newcastle upon Tyne: Cambridge Scholars Publishing; 2022. Available from:  https://www.cambridgescholars.com/resources/pdfs/978-1-5275-8722-9-sample.pdf

3.  Grace KT, Farley CL, Jeffers NK, Tringali T, editors. Prenatal and postnatal care: a person-centered approach. Third edition. Hoboken: Wiley Blackwell; 2024. 840 p.Available from: https://www.google.co.in/books/edition/Prenatal_and_Postnatal_Care

4.  Nurfaizah AS, Choirunissa R, Silawati V. Providing Warm Compresses for Back Pain in 3rd Trimester Pregnant Women. JOSING J Nurs Health [Internet]. 2023 Oct 31 [cited 2025 Sept 20];4(1):10–6. Available from:
https://journal.ipm2kpe.or.id/index.php/JOSING/article/view/7332 

5.  Sánchez-Polán M, Nagpal TS, Zhang D, Silva-Jose C, Montejo R, Barakat R. The Influence of Physical Activity during Pregnancy on Maternal Pain and Discomfort: A Meta-Analysis. J Pers Med [Internet]. 2023 Dec 28 [cited 2025 Sept 20];14(1):44. Available from:
https://www.mdpi.com/2075-4426/14/1/44

6.  Paquette H. Pregnant Women’s Experiences with Gastrointestinal Discomforts and Strategies They Use to Cope. Diss 1934 - [Internet]. 2021 July 1. Available from:
https://epublications.marquette.edu/dissertations_mu/1087

7.  Ibrahim A, Ali Hassan L. Minor Discomforts Among Pregnant Women Attending In Beni- Sweif University Hospital. Mansoura Nurs J [Internet]. 2020 Jan 1 [cited 2025 Sept 20];7(1):120–9. Available from:
https://mnj.journals.ekb.eg/article_175825.html

8.  Abandeh A, Sindiani A, Nazzal M, Almasri N, Megdadi A, Morris L, et al. Prevalence and Predictors of Leg Cramps in the Third Trimester of Pregnancy: A Cross-Sectional Study. Int J Womens Health [Internet]. 2024 Aug [cited 2025 Sept 20];Volume 16:1377–87. Available from:  https://www.dovepress.com/prevalence-and-predictors-of-leg-cramps-in-the-third-trimester-of-preg-peer-reviewed-fulltext-article-IJWH

Disclaimer:
The information provided on this website is for general educational and informational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Published September 30, 2025