Managing Common Pregnancy Pains & Pregnancy Discomfort

common pregnancy pains

Pregnancy is a beautiful journey filled with excitement and anticipation. However, it's no secret that carrying a baby can bring about various forms of discomfort during pregnancy. From pregnancy back pain to swollen ankles, nausea to heartburn, and even hemorrhoids and constipation, expectant mothers often experience a range of common pregnancy pains.

Fortunately, there are several ways to manage pregnancy pains, allowing you to enjoy your pregnancy to the fullest. More than just for comfort, however, learning how to alleviate pregnancy discomfort may also be integral to avoiding pregnancy complications.

Importance of Self Care During Pregnancy

Pregnancy is a time of significant physical and emotional changes, and it is essential for expectant mothers to prioritize self-care throughout this transformative journey. Taking care of oneself not only promotes personal well-being but also contributes to a healthier and more enjoyable pregnancy experience.

A few important reasons for practicing self care during pregnancy are:

Physical health and wellness: Pregnancy places unique demands on a woman's body. Engaging in self care practices such as eating a balanced diet, getting regular exercise (with guidance from a healthcare provider), and getting enough rest can help support physical health and reduce common pregnancy pains. Adequate sleep, hydration, and proper nutrition not only benefit the mother but also provide nourishment to the developing baby.

Emotional wellness: Pregnancy can bring a rollercoaster of emotions, ranging from joy and excitement to anxiety and mood swings. Prioritizing self-care activities that integrate mental health and pregnancy, such as engaging in hobbies, spending quality time with loved ones, practicing relaxation techniques, or seeking professional support if needed, can help manage stress and maintain a positive mindset.

Bonding with your baby: Self-care practices during pregnancy also allow for a deeper connection and bonding with the growing baby. Taking time each day to rest, relax, and engage in activities that promote mindfulness, such as gentle movements or prenatal meditation, can create a calm and nurturing environment for both the mother and the baby.

By prioritizing self care, expectant mothers can enhance their overall experience and minimize discomfort during pregnancy.

Common Pregnancy Pains and How to Manage Them

Pregnancy pains are not uncommon, with an estimated 70% of all pregnant women reporting inclusions of lower back pain or abdominal pain at some point during their journey. From early pregnancy pain areas to pregnancy discomfort that lasts through delivery, finding methods for relief is critical.

Some of the most common pregnancy pains and pregnancy discomfort you may experience are:

  • Pregnancy back pain
  • Sore or tender breasts
  • Swollen ankles
  • Nausea
  • Heartburn
  • Hemorrhoids and constipation 
  • Headaches

Pregnancy Back Pain

Back pain is one of the most common pregnancy pains experienced by an overwhelming majority of pregnant women. Pregnancy back pain is primarily due to the additional weight and changes in posture. To manage pregnancy-related back pain, it is crucial to maintain good posture by keeping your back straight and shoulders relaxed. Avoid standing or sitting for long periods and practice gentle exercises approved by your healthcare provider, such as prenatal yoga or swimming. 

One of the most popular tools for pregnancy back pain relief is a zero gravity chair. These chairs are designed to recline in such a way that reduces excess pressure on the lower back and distributes weight evenly along the body. This serves as the catalyst for the numerous potential health benefits of zero gravity position during pregnancy and may be the best chair you ever use. 

In addition to its reclining benefits for common pregnancy pains, zero gravity chairs are the best pregnancy chairs as you think about nursery room ideas when preparing for your baby. Zero gravity reclining serves as one of the best breastfeeding positions for new moms to try and may alleviate new mom back pain, too, making them a multi-purpose tool during and after pregnancy that is well worth the investment.

Sore or Tender Breasts

Breast tenderness is one of the most common early pregnancy pain areas. Hormonal changes during early pregnancy can cause the breasts to become tender, sore, or even swollen. This pregnancy discomfort is usually similar to what is experienced before menstruation but can be more pronounced. Wearing a supportive bra and using warm or cool compresses can provide relief.

Swollen Ankles

Swollen ankles, or edema, is next on our list of common pregnancy pains, occurring when excess fluid accumulates in the tissues. To reduce swelling, elevate your legs whenever possible to promote better circulation. Avoid standing or sitting for extended periods and incorporate gentle exercises, like ankle rotations or leg stretches, into your routine. Wearing comfortable shoes with good arch support and avoiding tight clothing can also help.

When resting, prop up your feet on a cushion or use a zero gravity chair to alleviate swelling and promote blood flow. The benefits of zero gravity chairs for better circulation make them ideal for helping against swollen ankles or other inflammation.


Nausea, often accompanied by morning sickness, is another common early pregnancy pain point. To manage nausea, it is important to eat small, frequent meals to avoid an empty stomach. Stick to bland, easily digestible foods and stay hydrated by sipping ginger tea or water throughout the day.

Ginger has natural anti-nausea properties and can be consumed in various forms, such as ginger candies or ginger ale. Resting in a reclined position on a zero gravity chair can also help reduce dizziness or motion sickness often associated with sitting upright.


Heartburn, caused by hormonal changes and pressure on the digestive system, can also be a frequent discomfort during pregnancy. To manage pregnancy heartburn, eat smaller, more frequent meals, and avoid spicy, greasy, or acidic foods that may trigger symptoms.

Refrain from lying down immediately after eating, and elevate your upper body during sleep by using extra pillows or an adjustable zero gravity chair. This elevation helps prevent stomach acid from flowing upward, reducing heartburn symptoms and providing an effective, safe method for getting better sleep while pregnant.

Hemorrhoids and Constipation

Hemorrhoids and constipation often go hand in hand as common pregnancy pains due to hormonal changes and increased pressure on the rectum. To manage hemorrhoids and prevent constipation, consume a high-fiber diet rich in fruits, vegetables, and whole grains. Stay hydrated by drinking plenty of water throughout the day.

Finding safe ways to exercise during pregnancy can stimulate bowel movements and alleviate constipation. When sitting, use a cushion or opt for a zero gravity chair with added cushioning to relieve pressure on the rectal area and provide comfort.


Hormonal fluctuations, changes in blood circulation, and increased blood volume can trigger early pregnancy pain such as headaches. It is important to stay hydrated, maintain a consistent sleep schedule, and manage stress levels. Applying a cold or warm compress to the forehead or practicing relaxation techniques can help alleviate headache symptoms.

It’s important to remember pregnancy pains and discomforts are temporary and a natural part of the journey. Utilizing methods and tools to alleviate common pregnancy pains, such as choosing a zero gravity chair, will help you navigate your pregnancy more comfortably and focus on the joy and anticipation of welcoming your little one into the world. As always, consult your doctor before beginning any new health routine, especially while pregnant, to ensure it’s safe to do so.