Aches and Pains During Pregnancy

Pregnancy brings incredible changes to your body — like increased blood volume and added weight — that can sometimes cause minor aches and pains. While these discomforts can be frustrating, it's best to avoid reaching for painkillers, which may not be safe for your growing baby. There are gentler, safer ways to find relief. We're here to help you explore them.

Backache

Backaches often occur as your increasing weight pulls your spine forward and shifts your center of gravity. Here’s what to do:

• First, consider whether your backache could be a symptom of preterm labor. If you're unsure, contact your provider.
• Apply heat using warm bath soaks, warm wet towels, a hot water bottle or heating pad
• Ask your healthcare provider about medication to treat backache
• Avoid standing for long periods of time. Put one foot on a stepstool to relieve back stress while standing.
• Be careful when lifting objects. Bend your knees instead of bending over. Use your leg muscles to push yourself upward.
• Do pelvic tilt exercises to reduce discomfort
• Exercise at least three times a week (for example, swim, walk or stretch)
• Get a back massage
• Join a prenatal exercise or yoga class
• Practice good posture
• Rest often
• Wear a maternity support belt or maternity pants with a low, supportive waistband
• Wear supportive shoes with low heels.

If the pain continues, ask your healthcare provider for a referral to a physical therapist.

Headache

The increased blood volume and hormonal changes of pregnancy may cause headaches. Stuffy nose, fatigue, eyestrain, anxiety or tension can also increase headache frequency.

For relief:

• Apply a cool, wet washcloth or ice pack to your forehead and the back of your neck. (A warm cloth works better for some people.)
• Avoid triggers, which can include coffee, eye strain, stuffy rooms, fluorescent lights and more, if you can pinpoint what causes your headaches
• Drink plenty of liquids
• Eat something every two to three hours if you can
• Get plenty of sleep every night, and rest during the day when possible
• Get some fresh air or take a walk
• Massage your neck, shoulders, face and scalp
• Take a warm shower or relaxing bath
• Try to find a quiet, dimly lit place to relax
• Use relaxation, meditation and self-hypnosis techniques

Danger Signs With Headaches

Contact your doctor immediately if you have headaches that are:

• Frequent
• Long-lasting
• Severe

Or headaches that also feature:

• Blurred vision
• Flashing lights
• Seeing spots
• Swelling 

These symptoms may indicate preeclampsia, a dangerous condition.

Lower Abdominal and Pelvic Pain

During pregnancy, your pelvic joints relax to prepare your pelvis for giving birth. This can cause pressure on the sciatic nerve and lead to pain in the pelvic area, down the thigh and into the leg.

Round ligament pain can feel sharp and sudden, often in your lower belly or groin. It happens because the ligaments supporting your growing uterus stretch like rubber bands. Quick movements or position changes can trigger these spasms — but the pain usually goes away just as fast.

For relief:

• Apply a heating pad, hot water bottle or ice pack to the painful area.
• Experiment with different sleeping positions. Try sleeping on your side, with one leg forward supported on a pillow and the other back, as if you were running.
• Get a gentle massage.
• Practice the pelvic tilt exercise
• Use proper body mechanics when lifting, bending and stretching during your pregnancy and after you deliver
• Wear a maternity support belt to help relieve pressure

Call your doctor or clinician immediately if your abdominal pain continues or becomes stronger as time goes on. If you can't get in touch with your healthcare provider, go to the hospital.

Muscle Cramps

Muscle cramps can happen for a few reasons — like low calcium, pointing your toes during a stretch, or reduced circulation in your legs. 

To prevent muscle cramps:

• Avoid lying on your back, which decreases circulation to your legs
• Be sure to include enough calcium (1,000 mg per day) in your diet from dairy products (3-4 glasses of milk a day) or nondairy sources such as enriched tofu, molasses and dark green leafy vegetables
• Don’t point your toes when you stretch. Instead, flex your feet by pulling your toes toward your knees.
• Exercise to increase the circulation in your legs
• Elevate your legs as often as possible
• Keep your legs warm
• Loosen the bedding at the foot of your bed
• Take a warm bath before you go to bed

If you get a cramp:

• Sit on the floor with your legs straight (don't lock your knees) and flex your toes towards your knees. You can accomplish the same thing by sitting on the floor and putting a long towel, scarf or elastic exercise band around the ball of your foot. Hold both ends of the towel or scarf and gently pull it towards your body.
• Massage the cramped muscles or apply an ice pack
• Soak your cramped muscles in warm water, or use a heating pad or hot-water bottle
• When you can, stand up and walk around

If these suggestions don’t work, consult your doctor.

Nosebleeds and Bleeding Gums

Some women get nosebleeds during pregnancy because increased blood volume causes nasal membranes to swell. And increased hormone levels and low vitamin C levels can cause tenderness, swelling and bleeding in your gums.

Don’t panic! Try these tips:

• Apply a thin coating of petroleum jelly in each nostril, especially at bedtime
• Continue practicing good oral hygiene
• During a nosebleed, lie down and apply pressure and cold compresses to your nose
• Use a humidifier if the air in your home tends to be very dry

Make sure you’re getting enough vitamin C from the foods you eat. Ask your healthcare provider for recommendations and talk to them before you try any supplements.