How to Cope With Pregnancy Discomforts

Carrying a growing baby in the womb can bring about a lot of uncomfortable physical pains and irritations. Knowing how to alleviate many of these pains can make this part of the pregnancy process less uncomfortable, and help make your pregnancy as successful as possible. If you’re experiencing any severe symptoms, talk to your doctor or your midwife right away.


[Edit]Nausea and Vomiting

  1. Go for small, frequent meals to avoid overloading your system. Large, heavy meals can make you feel nauseous or even throw up. Instead, go for 4 to 5 light snacks throughout the day to keep your stomach settled without overpowering it.[1]
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    • Fresh fruit, yogurt, granola bars, and crackers are all great foods to snack on throughout the day.
  2. Get out of bed slowly to avoid aggravating your stomach. If you’re experiencing morning sickness, you need to be extra careful as you get out of bed. Spend about 20 minutes from the time you wake up to the time you get out of bed to gradually ease yourself into a sitting position.[2]
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    • Going from lying down to sitting up super quickly can upset your stomach, leading to nausea and vomiting.
  3. Eat carb and protein-heavy foods that are easy to digest. Carbs aren’t too difficult for your body to break down, and they give you a quick burst of energy. Protein is great for your body, and you can find it without a lot of heavy grease. Go for foods like bread, crackers, oats, fruit, turkey, chicken, eggs, and almonds.[3]
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    • Rich, greasy foods that are oil-heavy can make you feel sick.
  4. Drink carbonated drinks to help settle your stomach. Soda water and sparkling water are nice light flavors that won’t upset your stomach. You could also go for ginger ale or chamomile tea to help with nausea. Try to drink your liquids separate from your meals to avoid overloading your stomach.[4]
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    • Try to avoid sugary sodas, since they can overload your stomach and make you feel worse.
    • Being dehydrated can make you nauseous, so it’s important to drink as many liquids as possible.
    • Fresh ginger can also help you alleviate your nausea.[5]
  5. Take your prenatal vitamins as directed. Some studies show that vitamin B6 can help alleviate nausea. Most prenatal vitamins include this already, but if you think you need more, talk to your doctor about increasing your dose. Always drink a full glass of water with your vitamins, and take it during a meal if it upsets your stomach.[6]
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    • The maximum amount of vitamin B6 you can take per day is 100 mg. If you go over that, you could make yourself feel sick.
  6. Wait 1 hour after eating before lying down to avoid heartburn. If you’re experiencing acid reflux or heartburn, try to eat your meals 1 hour before bed. That way, your stomach has time to digest them before shifting positions.[7]
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    • If you deal with frequent heartburn, talk to your doctor before taking antacids. Some of them aren’t good for people who are pregnant.
  7. Wear a sea sickness wristband to alleviate your nausea. Sea sickness bands add a little bit of pressure to the pressure point in your wrist, which can help to relieve nausea. Buy one of these bands from a pharmacy near you to try it out.[8]
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    • These bands don’t work for everyone, so you should try them in conjunction with other remedies.

[Edit]Constipation and Frequent Urination

  1. Eat more fiber to regulate your bowel movements. Fiber-heavy foods can help soften your stool naturally. Go for beans, apples, lentils, prunes, or whole grains to keep your bowel movements regular.[9]
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    • When you have a bowel movement, don’t strain, as that can lead to hemorrhoids. Try propping your feet on a low stool to make it easier to go, which can help reduce how much you need to strain.[10]
  2. Eat prunes or figs as a natural laxative. Prunes, prune juice, and figs all help soften your stool and can relieve constipation naturally. Try eating or drinking these fruits throughout the day to keep your bowel movements regular.[11]
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    • Natural laxatives are a good choice, since many doctors recommend staying away from over the counter laxatives while pregnant.
  3. Drink a lot of fluids to stay hydrated. If you’re dehydrated, your stool will probably be harder, which can lead to constipation. Try to drink about 8 glasses of water per day to keep your bowel movements flowing.[12]
    Cope With Pregnancy Discomforts Step 10.jpg
    • If you’re already dealing with excessive urination, it can seem counterintuitive to add more liquids to your diet. However, staying hydrated is super important, and you should never limit your intake just to avoid going pee.
  4. Do some gentle exercise to get your bowels moving. Walking, stretching, and even yoga can help move your bowel movement lower. If you feel constipated, try doing a few simple exercises until you feel the need to go.[13]
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    • Only exercise if you’re feeling up to it and your doctor gives you the okay.
  5. Empty your bladder completely to avoid constant trips to the bathroom. When you do go pee, make sure you sit on the toilet until every last drop comes out. If there’s still urine in your bladder, you might end up back in the bathroom sooner than you’d like.[14]
    Cope With Pregnancy Discomforts Step 12.jpg
    • If you experience burning or stinging sensations when urinating, speak to your doctor; you may have a urinary tract infection.[15]


  1. Take cat naps throughout the day. Sometimes the best way to deal with fatigue is to give into it. If you’re feeling really tired, take a short nap or rest your eyes for a while until you get your energy back.[16]
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    • Fatigue doesn’t usually last forever—by your second trimester, you’ll probably be feeling more like yourself again.
  2. Get at least 8 hours of sleep every night. It’s super important to get a deep, restful sleep to avoid being tired throughout the day. Go to bed early and try to get 8 hours of sleep (or more) at night.[17]
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    • Getting enough sleep is beneficial to your overall health, too.
  3. Do a relaxing activity before bed to wind down. If you have trouble falling asleep, try taking a bath, listening to soothing music, or reading a book. You can start your soothing activity about an hour before bed to wind down and relax.[18]
    Cope With Pregnancy Discomforts Step 15.jpg
    • You can also try drinking sleepy time tea to soothe your body from the inside out.
  4. Try some stress-relieving activities to keep yourself calm. When your stress levels are high, it’s much harder to get a restful night’s sleep. Try yoga, mediation, or exercise to soothe your mind and lower your stress levels.[19]
    Cope With Pregnancy Discomforts Step 16.jpg
    • Lowering your stress levels can seem impossible, but it will be better for your overall health and the health of your baby.

[Edit]Aches and Pains

  1. Try yoga to stretch your lower back and pelvis. Lower back pain is very common during the later stages of pregnancy. Try doing yoga that focuses on your back to relieve some aches and pains in the area.[20]
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    • As a bonus, yoga is also a calming and relaxing activity you can use to soothe your mood.
  2. Put your feet up on a stool when you’re sitting to help with back pain. If you feel a twinge in your lower back when you sit down, prop your feet up on a stool or ottoman. This will help stretch out your spine and take some pressure off your lower back.[21]
    Cope With Pregnancy Discomforts Step 18.jpg
    • Always try to find the most comfortable position for your body before sitting down for a long time. If your spine is crunched or your posture is hunched, you could be in for a sore back later on.
  3. Avoid standing or sitting in one position for too long. If you have to stand up for a while, keep a stool or a chair nearby to take a rest. If you sit for most of the day, try to get up and walk around for a few minutes. This will help stretch your muscles and relieve some pain.[22]
    Cope With Pregnancy Discomforts Step 19.jpg
    • Even walking for 30 minutes a day can give you some light exercise while helping with muscle pain.
  4. Increase your calcium intake to avoid leg cramps. Dairy, kale, soy beans, and oatmeal all contain dairy that can help you alleviate cramps. Try to incorporate these foods into your diet to avoid an annoying charlie horse in your legs.[23]
    Cope With Pregnancy Discomforts Step 20.jpg
    • When you’re stretching in bed, try to keep your feet flexed rather than pointing your toes. This can help avoid a cramp before it starts.
  5. Treat headaches with a cold compress. Headaches and migraines are fairly common during pregnancy, but it doesn’t mean they’re enjoyable. If you have a headache, get an ice pack and press it against your neck or your scalp to help relieve some pain.[24]
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    • Talk to your doctor before taking any pain relievers. Paracetamol may be an option, but you probably don’t want to take it for a long period of time.[25]
  6. Elevate your hands and feet if they get swollen. Lie on a bed or on the floor, then put your legs up on the wall, keeping your knees bent. Lift your arms up and rest them on a wall or a chair to keep them above your heart.[26]
    Cope With Pregnancy Discomforts Step 22.jpg
    • If your hands and feet are constantly swollen, you might be dehydrated. Try drinking at least 8 glasses of water per day.


  • Add an extra pillow or two to your bed to aid sleeping.


  • If you have been vomiting a lot, drink lots of water to rehydrate.
  • Any discomfort that seems abnormal, unbearable, odd or painful for extended periods of time is a signal to see your doctor or midwife quickly.

[Edit]Related wikiHows


  10. [v161571_b01]. 24 September 2020.
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