1. Back And Pelvic Girdle Pain

Pain, particularly in the lower back, and pelvic girdle are common complaints during pregnancy, affecting up to 70% of women. These pains are often due to hormonal changes, weight gain, and the shift in your center of gravity.

Management Strategies:

• Pelvic Floor and Core Exercises: Strengthening your pelvic floor and core muscles can help support your pelvis, low back and reduce pain (Bø, K., et al. 2017).

• Posture Correction: When standing, try shifting your weight into your heels to engage your glutes. When sitting, slide your bottom all the way back in the seat and then put a rolled up towel behind the small of your back to support a normal lumbar lordosis, then sink back against the back rest (Pennick, V., & Liddle, S. D. 2013). For sleeping, a pregnancy pillow can really help to not only relieve pelvic girdle and low back pain, but also reduce worries about accidentally rolling onto your back or tummy while sleeping, which can put pressure on major blood vessels which supply blood to the uterus. Here is an example of a popular pregnancy pillow and is similar to the one that I used during my pregnancy.

• Support Belts: Wearing a pelvic support belt can reduce discomfort by providing manual support to the pelvic bones. A Cochrane review found that pelvic support belts can significantly reduce severe pelvic girdle pain during pregnancy, however it is recommended to use this in conjunction with pelvic floor and core exercises so that your muscles remain active. Here is a pelvic floor support belt that you might find helpful.

• Prenatal Pilates: Pilates that is focused on safe strengthening of the muscles around the pelvis and back can reduce pain and improve flexibility. It is recommended that pregnant women exercise on most, if not all, days of the week in order to maintain a healthy pregnancy unless otherwise advised by their doctor (RANZCOG 2020). Appropriate exercises to meet the recommended exercise guidelines safely can be accessed via our online programs here.

2. Urinary Incontinence

Many women experience urinary incontinence, especially during the third trimester, due to the pressure of the growing baby on the bladder. This can be exacerbated by weakened pelvic floor muscles.

Management Strategies:

• Pelvic Floor Muscle Training (PFMT): Regularly performing PFMT can strengthen the muscles that control bladder function and significantly reduce the risk of urinary incontinence during pregnancy and postpartum. Aim to contract your pelvic muscles for 5-10 seconds, relax, and repeat 8-12 times, three times daily.

• Bladder Training: To manage frequent urination, practice timed voiding by gradually increasing the time between bathroom trips. This can help retrain your bladder to hold urine longer.

3. Fatigue

Fatigue is a common symptom, especially in the first and third trimesters, due to hormonal changes and the physical demands of pregnancy.

Management Strategies:

• Stay Active: Moderate exercise can help boost energy levels. A Cochrane review found that physical activity improves energy levels and reduces fatigue in pregnant women.

• Listen to Your Body: Rest when needed. Napping during the day can help combat tiredness, especially in the first trimester when fatigue is more pronounced.

• Prioritise Nutrition: Eating small, frequent meals rich in complex carbohydrates, proteins, and healthy fats can help sustain your energy levels throughout the day.

4. Constipation

Hormonal changes during pregnancy can slow digestion, leading to constipation. This is particularly common in the second and third trimesters.

Management Strategies:

• Increase Fiber Intake: Eating foods rich in fiber, such as whole grains, fruits, and vegetables, can help regulate your bowel movements. Evidence suggests that a high-fiber diet can alleviate constipation in pregnant women. If you are still experiencing constipation, consider supplementing with a fibre supplement from your chemist such as Movicol.

• Stay Hydrated: Drinking plenty of water (at least 8-10 glasses a day) is essential for softening stools and preventing constipation. Research supports the role of adequate hydration in reducing constipation.

• Gentle Exercise: Regular physical activity, such as walking, can stimulate bowel movements and improve digestion.

• Use a foot stool: Sitting your bottom on the toilet seat and placing your feet on a foot stool can help relax the pelvic floor muscles and allow a bowel motion to pass through more easily.

5. Swelling (Oedema)

Swelling in the legs, ankles, and feet is common, especially in the third trimester, due to increased blood volume and fluid retention.

Management Strategies:

• Elevate Your Feet: Raising your legs can help reduce swelling by promoting better circulation. Try propping your feet up when sitting or lying down.

• Stay Active: Gentle exercise, such as walking or swimming, improves circulation and reduces fluid retention. A systematic review found that regular low-impact exercise helps decrease swelling in pregnant women.

• Compression Stockings: Wearing compression stockings can help prevent and reduce fluid buildup in your legs and feet. Footless compression, or ones that stop part way along the leg can cause pooling so I advise something that is smooth, continuous and has medical grade compression like these.

6. Shortness of Breath

As your baby grows, your diaphragm may be compressed, leading to a feeling of breathlessness, particularly in the later stages of pregnancy.

Management Strategies:

• Postural Adjustments: Stand and sit up straight to allow more room for your lungs to expand. Avoid slumping, which can further restrict your breathing.

• Breathing Exercises: Practicing deep breathing exercises can help you take fuller breaths and improve oxygen flow. Research shows that controlled breathing techniques are beneficial for managing shortness of breath during pregnancy.

• Slow Down: If you feel breathless, take it easy and rest. Avoid overexertion, especially during physical activities.

7. Leg Cramps

Leg cramps, particularly in the calves, often occur at night during the second and third trimesters. These cramps may be related to weight gain and changes in circulation.

Management Strategies:

• Stretching: Stretching your calves before bed can help prevent cramps. A Cochrane review found that regular stretching exercises reduce the incidence of leg cramps in pregnant women.

• Stay Hydrated: Dehydration can contribute to muscle cramps, so ensure you’re drinking enough water throughout the day.

• Magnesium Supplements: Some studies suggest that magnesium supplements may help reduce leg cramps, though it’s important to consult your healthcare provider before taking any supplements during pregnancy.

8. Varicose Veins

Varicose veins may develop as your uterus puts pressure on the veins in your legs, slowing blood flow. These veins can cause discomfort and are often more prominent in the later stages of pregnancy.

Management Strategies:

• Compression Stockings: Wearing compression stockings during the day can improve circulation and reduce the appearance of varicose veins. Evidence supports the use of compression therapy to manage varicose veins during pregnancy.

• Elevate Your Legs: Similar to managing swelling, raising your legs can alleviate pressure and improve circulation.

• Stay Active: Regular walking can help promote better blood flow in your legs, reducing the risk of varicose veins.

Conclusion

Pregnancy comes with a range of physical changes and discomforts, but many common symptoms can be effectively managed with simple, evidence-based strategies. Focusing on pelvic floor health, staying active, practicing good posture, and maintaining proper hydration and nutrition can help reduce discomfort and improve your overall well-being during pregnancy. Always listen to your body and consult your healthcare provider if you experience any unusual symptoms or concerns.