MS, RDN, CDN
Allison is a registered dietitian who holds a Master’s in Nutrition and Physical Fitness. She also loves helping families get creative with their wellness choices.
During pregnancy, your body goes through some pretty significant changes that can cause discomfort, strain and even injury.
prenatal nutrition isn't easy. We can help.
Early on, breasts enlarge and often become swollen and uncomfortable in a way that is similar to premenstrual breast discomfort. Meanwhile, the lower back curves inward to compensate for the change in your center of gravity due to the extra weight of your breasts and uterus in front of the body. This musculo-skeletal change can strain and weaken your back.
In addition, the extra weight in the upper body impairs circulation in the lower extremities, resulting in swelling of the feet and legs. Adding to all these shifts, pregnancy hormones cause parts of your body to become bigger and swollen resulting in extra pressure and discomforts in muscles, joints, tissue, specific nerves, and ligaments.
But don’t despair! There are a number of ways to minimize and manage these side effects of pregnancy.
Certain products may help alleviate aches and pains and offer another layer of support against the forces of gravity.
Exercise can help reduce the discomfort of some of these physical changes and also offer many health benefits. Check with your healthcare provider before doing prenatal exercise and stretching, especially if you are experiencing any discomfort. Your provider may recommend modified prenatal exercise or other ways to manage your discomfort. See Go-to exercises during pregnancy and The 4 Ws of exercising during pregnancy: Why, what, when and where for more about exercising.
And if these discomforts are preventing you from getting your much needed rest, read How can I deal with pregnancy discomforts affecting my sleep? for tips.
Wear a well-fitting bra that offers extra support to help with breast pain
The best way to manage enlarged, swollen, painful breasts is to wear a supportive bra. Find a maternity store that employs certified bra fitters –these experts can ensure you are matched with the right bra. For sports bras, check maternity stores or you can often find a good fit at general retailers. Some women find that wearing two sports bras offers extra support needed for exercises such as running.
If you are experiencing sciatica, try a support belt or ask your healthcare provider about exercises
Sciatica, or sciatic nerve discomfort, can be caused by pressure from musculo-skeletal changes involving the lower back and/or pelvis. The uncomfortable and sometimes debilitating sensation often radiates from the lower back all the way down the leg. It can occur while you are sitting, standing or exercising. Prenatal support belts for the lower back and pelvis may help provide some comfort. You can also check with your healthcare provider or physical therapist for specific modified exercises that may help relieve discomfort. Often, prenatal yoga or Pilates can help.
Take care of swollen legs
Leg swelling (or edema) is common during pregnancy and tends to be worse in hot, humid weather and later in pregnancy. Try these tips to be more comfortable:
Engage only in exercises that are safe for pregnancy
If cleared by your healthcare provider, consider trying some of these types of exercise:
Consider doing exercises that can help promote back health
When performing resistance exercises, avoid the Valsalva Maneuver, or holding your breath while contracting your muscles. This can create a lot of intra-abdominal pressure on the uterus. To avoid this, simply remember to breathe out during the exertion and inhale during the release.
“7 common discomforts of pregnancy.” American Pregnancy Association. Date accessed 18 July 2018.
“Having a Healthy Pregnancy.” Cleveland Clinic. Date accessed 16 July 2018.
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