Reducing and relieving pregnancy ailments: here's how!
5 min.
During your pregnancy
March 20, 2025
The key take-aways:
- Recognising common ailments
Nausea, back pain and heartburn are normal, but you don't have to put up with them.
- Practical tips to reduce complaints
Eating regularly, getting enough rest and light exercise will help to effectively reduce any discomfort.
- Take your discomfort seriously
In case of serious discomfort, always contact your midwife for advice and reassurance.
Recognising common pregnancy ailments
Being pregnant is a wonderful, special time in your life. Yet during these beautiful months you may experience all kinds of discomfort, also known as pregnancy ailments. These include nausea, fatigue, back pain and heartburn. Fortunately, you do not have to simply accept these ailments. With a number of simple, practical tips and advice, you can often significantly reduce them, allowing you to fully enjoy your pregnancy.
Every pregnant woman experiences pregnancy ailments differently, but there are a number of complaints that almost everyone recognises. Nausea and fatigue are particularly common in the first trimester. As your pregnancy progresses, you may also experience pelvic discomfort, back pain, insomnia and heartburn. Although these complaints are completely normal, that does not mean you have to endure them. By recognising what you are experiencing in time, you can take targeted steps to reduce your complaints and increase your comfort.
Tackling nausea and fatigue
Nausea, often referred to as morning sickness, is one of the most common complaints during the first months. You can reduce your nausea by eating small portions regularly, preferably easily digestible foods such as crackers, rice cakes or fruit. Avoid heavy meals and strong smells that can increase your nausea. Drinking ginger tea can also help against nausea.
It is also important to listen to your body and get enough rest. By planning moments of rest into your day and going to bed on time, you give your body a chance to recover from all the changes it is undergoing.
Relieve back pain and pelvic complaints
With a growing belly, your posture automatically changes, which can cause back pain or pelvic complaints. Make sure you change position regularly, especially if you have to stand or sit for long periods. Choose comfortable, supportive shoes with low heels and avoid lifting or doing heavy physical work. If you do have to lift something heavy, bend your knees well and try to use the strength from your legs.
In addition, pelvic floor exercises or light pregnancy exercises can offer relief. Consider physiotherapy if your symptoms persist or worsen. A pregnancy belt can also offer extra support and thus reduce the symptoms.
Preventing and reducing heartburn
Heartburn is unpleasant, especially in the third trimester when your baby grows and puts more pressure on your stomach. Eating small, frequent meals is often better than three large meals a day. Try to avoid spicy and acidic foods as much as possible, as well as carbonated drinks. Do not eat just before going to bed, so that the contents of your stomach do not flow back into your oesophagus as easily.
If you do suffer from heartburn, try sitting upright and drink a glass of milk or camomile tea to ease the symptoms. Ask your midwife for advice on safe ways to combat heartburn.
Tackling insomnia during pregnancy
Many pregnant women have trouble sleeping, especially towards the end of the pregnancy. This is often due to physical discomfort or because your baby is very active at night. Create a relaxing evening ritual by, for example, reading a book, taking a warm shower or doing some light stretching. Avoid looking at a screen at least an hour before going to sleep, because blue light can disrupt the production of melatonin (the sleep hormone).
A special pregnancy pillow can also increase your sleeping comfort. Find a comfortable position, for example on your side with a pillow between your knees. Don't worry if you can't sleep right away; lying still and relaxing also helps.
Fluid retention and reducing swollen feet
Fluid retention, especially in the legs, feet and hands, is very normal in the last trimester. However, it can be quite uncomfortable. Try to regularly raise your legs slightly higher than your heart, for example by placing your feet on a chair or pillow when sitting or lying down. Drink enough water and avoid excessive salt intake, as salt retains fluid.
In addition, keep moving regularly, for example by taking leisurely walks, going for bike rides or swimming. This stimulates your blood circulation and helps to drain the fluid. You could also wear compression stockings that put pressure on your legs and help to reduce swelling.
When should you seek help for pregnancy ailments?
Although pregnancy ailments are usually harmless, it is always important to listen carefully to your body. Do you have severe pain, sudden swelling or do you feel extremely tired and dizzy? Then always contact your midwife or family doctor. Do not hesitate to ask questions or seek advice. They can assess whether your symptoms are normal or whether further steps are needed to keep you and your baby healthy.
Remember that pregnancy ailments are usually temporary and are part of the wonderful development your body is going through. With patience, self-care and the right advice, you can alleviate many symptoms, giving you more time to enjoy this special time.
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