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Pregnancy aches and pains and how to cure them.

Pregnancy can be wonderful! An oxytocin induced bliss, our growing bodies beautifully stretching to accommodate our babes. But for some of us pregnancy can suck! Stretch marks, pelvic pain, back pain and more, well I have a few easy solutions to your pregnancy aches and pains so you don't have to struggle any further.





Swelling


Swelling in your legs and vulva is a common pregnancy complaint and can affect up to 80% of women. During pregnancy your body produce's an extra 40% blood volume to prepare for blood loss at birth and ensure your babe is well nourished throughout pregnancy. Swelling in the legs can also cause varicose veins to swell and become painful.


To alleviate swelling I recommend;

  • Staying active throughout your pregnancy with 30 minutes light exercise per day.

  • Swimming is an awesome way to reduce swelling, improve your cardiovascular health and alleviate pressure from your ligaments and joints.

  • Invest in a support garment to provide some relief for vulva swelling, a sanitary pad in firm fitted underwear may also provide relief.

  • Invest in some supportive stocking's for varicose veins, most chemist's stock these.

  • Try to elevate your feet for 20 minutes 2-3 times per day. If you are sitting at a desk, resting your feet on a foot stool can help reduce swelling in your legs throughout the day.

  • Avoid standing for long period and constipation for vulva swelling.

Please note, swelling in the face or hands or any swelling in the mornings can be a sign of a serious pregnancy complication and should always be promptly report to your maternity provider.



Carpel Tunnel


Another symptom caused by swelling in pregnancy, To alleviate I recommend;

  • Alleviate hands, and use cold packs for swelling, 10-20 minutes every few hours.

  • Swimming or water therapy can also be really beneficial.

  • Avoid typing, scrolling or any other repetitive hand actions that may exacerbate pain.

  • If available a hand therapist, occupational therapist or physio can fit you for a splint which can help immobilize your wrist for it to rest and heal.

Carpel tunnel often disappears after pregnancy but for some women it take a bit longer to resolve, its important to follow-up with your maternity provider or GP if your having ongoing issues or pain is severe.


Swelling in the mornings should always be report to your maternity provider.



Muscle Cramps


Muscle cramps, another common pregnancy ache and pain. Often experienced at night, leg cramps although usually self limiting can jolt you out of peaceful sleep and feel really quite excruciating. To prevent I recommend;

  • Regular exercise to improve circulation, swimming is a great option.

  • Ensure you a re well hydrated, 2-3Lt per day of water is recommended during pregnancy.

  • Increase your dietary intake of magnesium rich foods. Magnesium rich foods include but are not limited to; nuts, some types of seeds, spinach (also high in iron), whole grains and avocado.

  • Speak with your maternity provider about vitamin supplementation.


Calf cramps are most common in pregnancy, if you have a calf cramp I recommend the following exercise;

  • Straighten your leg and point your toes up towards your knees as far as possible.

  • Massage the effected area.

  • If safe to do so, get up and go for a quick walk to increase the circulation to the affected area.



Round Ligament Pain


As a midwife, this would be the most common pregnancy ache and pain I provide advice for. Your round ligaments stretch throughout your pregnancy to accommodate your growing baby, sometimes causing, a sharp pain or dull ache.


Credit to www.babycentre.com.au for image below.

To alleviate I recommend;

  • Swimming

  • Invest in a support belt, support belts that also provide support post partum are ideal for cost efficiency. Support belts range in price from ten's to hundreds of dollars, An alternative is wearing supportive, snug clothes that provide support to your growing belly rather than loose flowy clothes.

  • Avoid twisting your body including while getting in and out of the car.

  • Try to slow down and move more purposefully.

  • Avoid stairs if possible.

  • Avoid lifting heavy things

  • Use a pillow between your legs at night.

  • Try side lying during sex to take the pressure off your ligaments.

  • Access a chiropractor or physiotherapist to provide a professional adjustment. I am a huge fan of chiro during pregnancy and found personally to get great relief from my visits when pregnant.

The above recommendations can also be used for sciatica relief another common pregnancy ache and pain.


It's important to use the above recommendations as a guide only and always report any aches and pains to your maternity provider to ensure correct assessment and treatment can be provided.

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