You're pregnant and there's no getting away from the fact that you're going to change body shapes. From an increase in breast size to a complete change in your centre of gravity, it's important to look after — and accommodate — your changing shape.
At work
Working during pregnancy can take its toll. If you're sitting at a desk for most of the day, make sure you're in a comfortable and supportive chair — you might need to bring in a cushion for your back. Have lots of regular walks and stretches and get out for some fresh air in your lunch hour. Put your feet up under your desk if you can or do so once you get home.
Work that requires a lot of standing up is not recommended towards the end of pregnancy. Talk to your doctor about the best time to finish work if this affects you or you might want to talk to your manager about swapping to a more suitable role. Avoid roles that require a lot of lifting, bending or carrying.
If work stresses you out, learn some relaxation techniques or try yoga or meditation classes. How close to the due date you work will depend on your situation and how you feel, but be sure to give yourself time to rest before the baby arrives.
At home
Being pregnant will affect the way you do things around your home, especially as your body starts to get bigger. Take care when lifting heavy items such as grocery bags or laundry baskets full of wet clothes. This goes for picking up and carrying toddlers too. Get your partner or friends and family to give you a hand with housework and small children.
Sleeping
As your belly grows, you may find it harder to sleep comfortably. Sleeping on your back and stomach is not recommended — on your left side is best. Try sleeping with a pillow between your legs and another supporting your belly.
Travel
The best time for travel is usually the second trimester. If traveling overseas, speak to your doctor about risks from diseases and viruses as you may not be able to have the necessary vaccinations. Be sure to take out travel insurance and carry your medical details/pregnancy history with you at all times.
Flying: Most airlines do not allow pregnant women to fly after 35 weeks (depends on individual airline and you may have to provide a doctor's certificate to show your due date). On long flights you'll need to stay hydrated by drinking lots of fluids. Be sure to get up and walk and stretch as much as you can to avoid deep vein thrombosis — an aisle seat might be best.
In the car: It is safe to drive during pregnancy but be sure to take rest breaks on long drives and always wear your seatbelt (put the lap sash underneath your belly and the sash part between your breasts).
Your wardrobe
As you begin to grow out of your normal clothes, you'll need to look at getting yourself a maternity wardrobe. Comfort comes first when it comes to maternity clothing but its also important to look and feel your best. Avoid wearing high heels. Low-heeled comfortable shoes are easier going on the feet and back during pregnancy. You may find your feet swell so much you have to go up a shoe size — look for ones with a non slip sole. From five months onwards it's a good idea to stop wearing under wire bras. You can be fitted for a maternity bra that will allow for lots of growth or alternatively look for a well-supported bra like a sports design.
Exercise
Exercise during pregnancy is great for your physical and mental wellbeing and will help keep you in shape as your body undergoes massive changes. Sensible, moderate exercise like stretching, yoga, swimming and walking are great for circulation, relaxation and improving energy levels. It will also help fight constipation and backache. Be sure to speak to your practitioner first and if taking part in classes, look for those designed for pregnant women. Always wear supportive shoes and be sure to keep hydrated at all times. Listen to your body, if you experience any pain, stop immediately.
Caring for your back
Backache is a common complaint of pregnancy. Hormones such as relaxin soften your ligaments and increased weight alters your posture and places pressure on your spine. Gentle, non-impact exercise throughout your pregnancy including a stretching regime will help to prevent a lot of back problems. To ease aches, try massage techniques, heat packs and hot baths or consider visiting a physiotherapist if pain persists.
Be aware of the following factors which can aggravate backache:
- Poor posture — avoid slouching; try yoga classes to improve posture.
- Wearing high heels.
- Any previous injury to your back, hips etc — talk to your doctor if this is the case.
- Poor lifting and bending techniques. Always bend at the knees and keep you back straight. Hold objects close to your body as you pick them up.
Other aches and complaints
Cramps: These usually occur at night in bed and can be worse if you point your toes. If they occur, try to relax your leg and bring your toes towards your body till the pain passes.
Shortness of breath: Many pregnant women experience breathlessness during their pregnancy. Although it may alarm you, rest assured that it will not affect your baby. If this occurs rest until you have regained your breath. Be sure not to overdo it when exercising.
Swelling: Many pregnant women suffer from swollen feet, ankles, fingers and faces. To help reduce swollen feet and ankles, rest with your legs elevated as often as you can, avoid standing for too long and keep weight gain to a minimum. Remove rings if your fingers start to swell otherwise they may have to be cut off. Severe swelling can be a sign of other complications, so always report any swelling to your doctor.
Heartburn: Very common in pregnancy and more so in the final trimester. If this affects you, try to eat smaller meals more often rather than three big meals a day. Eat way before bedtime and sit up straight after meals. You may need to elevate yourself in bed as well.
Article by Hannah Nicholas, May 2006.
Home