Methods to Ease Pregnancy Pains
Written by Lauren Brenton
Endorsed Midwife
Founder of One Mama Midwife Pty Ltd
1. Try Prenatal Yoga and Stretching
Gentle movement is so important during pregnancy. Prenatal yoga and stretching routines are tailored specifically for pregnancy, focusing on relieving tension, improving circulation, and strengthening the muscles that support your growing bump. Look for local classes or online tutorials designed for your specific trimester— plus they’re great for helping prepare your body for labour too!
2. Relax Tense Muscles with Warm Baths and Heat Packs
A warm bath can help relieve tension in sore muscles, especially in your back and hips as your belly grows. It’s important not to make the bath too hot in the first trimester. Adding some Bare Mum Sitz Bath Salts can enhance the soothing effect.
Heat packs are another lifesaver for those aches in all trimesters—apply the Bare Mum Hot & Cool Pack to areas of discomfort for quick relief, particularly at the end of a long day.
3. Hydrate Well (Both Inside and Out) and look for Magnesium-Rich Foods
Staying hydrated isn’t just about drinking enough water—it also involves nourishing your body with the right minerals. I have always struggled with drinking plain water, which is where Franjos Kitchen Hydration Powders have helped me stay hydrated during pregnancy (especially in the first trimester). If you are feeling nauseous during your pregnancy, you can try to have small sips of water consistently throughout the day, rather than drinking large volumes at a time. Magnesium-rich foods, like leafy greens, nuts, and seeds, can help reduce muscle cramps especially when you first lie down for sleep at night. Drinking plenty of fluids keeps your tissues supple and your energy levels up, while using a the Bare Mum Skin and Scar Oil ease tight, itchy skin and help prevent stretch marks.
4. Book a Prenatal Massage
A pregnancy specific massage is more than just a treat—but it can actually significantly improve your pregnancy discomforts. Pregnancy trained therapists know how to target pregnancy-specific aches, from swollen ankles to lower back pain, using safe and effective techniques. Regular sessions can also improve circulation and help you unwind mentally.
5. Wear Supportive Clothing
A good maternity wardrobe is more than a fashion choice—it’s a necessity for comfort. Invest in a supportive maternity bra and pregnancy compression shorts or a belly band to ease the strain on your back and pelvis. Compression socks can also help reduce swelling in your legs and feet, especially if you’re on your feet a lot.
6. Prioritise Sleep and Rest
It’s no secret that pregnancy can make getting a good night’s sleep tricky, but 8 hours a night is a non-negotiable for me. Support yourself with a pregnancy pillow to ease pressure points and find a comfortable sleeping position. Short naps during the day can also help you stay ahead of fatigue. Rest isn’t just about sleep—take time to put your feet up and let your body recover.
7. Incorporate Gentle Exercise into Your Routine
Low-impact activities like walking, swimming, or stationary cycling can help improve circulation, reduce stiffness, and boost your mood. If you’re new to exercise, start slowly and listen to your body—pregnancy is the perfect time to focus on movement that feels good, rather than pushing your limits. It is always important to talk to your healthcare provider before beginning any exercise during your pregnancy.
Remember, pregnancy is a time to listen to your body and respond with care. These methods aren’t just about managing discomfort; they’re about nurturing yourself through every stage of your pregnancy. It is normal to have days where you aren’t “loving” your pregnancy and these are the days where it is so important to chat with your support system or seek professional support if you’re feeling overwhelmed.
Pregnancy is beautiful, but it is also difficult, so it is important to look after you as
well!
Written by Lauren Brenton
Endorsed Midwife
Founder of One Mama Midwife Pty Ltd