5 Important Tips to Deal With Physical Discomforts During Pregnancy

5 Important Tips to Deal With Physical Discomforts During Pregnancy

The 9 months of pregnancy bring you different surprises; you might like some and hate some. While it is a beautiful journey it comes with challenges like physical discomfort that becomes a struggle for new moms. From lower back aches to extreme morning sickness, a woman's body undergoes a lot. To manage these symptoms first, you must learn and understand them. In this blog we will share 5 essential tips  to help navigate these challenges, enhancing your comfort and well-being as you await the arrival of your "Future Good News."

Understanding and Managing Morning Sickness

Around 80% of women experience morning sickness in their pregnancy and it is one of the common symptoms of pregnancy which involves extreme nausea and vomiting almost every day. You don't need to experience it in the morning only but it can happen anytime of the day. There is no research on why it happens but it usually happens due to the sudden and quick shift in hormones.


There are several tricks and strategies to help yourself with morning sickness. Start taking your meals frequently but in small portions, Don't have large meals at once as it keeps your stomach settled and your blood sugar levels stable. Keep taking fluids and stay hydrated, try having ginger tea or electrolyte-rich drinks all day to keep yourself hydrated. There are some foods and odors that trigger morning sickness, you need to identify and avoid these to help yourself with it. The Ornavo Pregnancy Calculator provides personalized insights into managing morning sickness, offering dietary recommendations and coping strategies tailored to your specific symptoms and stage of pregnancy.

Discomfort Quick Tip
Morning Sickness Eat crackers before bed
Back Pain Apply heat/ice to sore areas
Swollen Feet and Ankles Avoid standing for long periods
Fatigue and Sleep Issues Take naps during the day
Breast Tenderness Wear a loose-fitting bra


Alleviating Back Pain

Another thing that pregnant women face during pregnancy is backache and it happens because the uterus starts expanding and the body's center of gravity shifts. This sudden change can cause strain on the back. Hormonal shifts also relax the ligaments in the pelvic area which results in instability and discomfort.

Pain management of this condition is possible, all you have to do is maintain a good posture. Stand straight with your shoulders back and avoid slouching to refrain from strains. Choose good lumbar-supported seats when you sit and sleep with a pregnancy pillow to support your belly. You also have to start exercises but gentle ones such as slow walking, yoga, and swimming. Consulting a physical therapist for personalized exercises and techniques can provide additional relief. Ornavo’s pregnancy resources include exercise guides and posture tips specifically designed to help new moms manage and prevent back pain, supporting them in maintaining an active and comfortable lifestyle.

Swollen Feet and Ankles 

A lot of women also experience swollen feet and ankles in their pregnancy journey. It is also known as edema and is common in later stages of pregnancy. It happens when there is an increase in blood volume and fluids and the pressure of growing uterus can hold back the return of blood from your legs.

There are certain things you can do to manage the symptoms. Avoid standing for longer period of time and elevate your feet while resting to reduce swelling. Drink lots and lots of water, wear comfy shoes and avoid tight footwear. You can also use compression socks to improve circulation and reduce further swelling.

Managing Fatigue and Sleep Issues

In pregnancy, there are the physical demands of growing a baby and the extreme shift of hormones, which cause extreme fatigue and tiredness in women. You feel tired every day and are unable to sleep at night. It usually happens in the first trimester and is at peak in the third.

To manage this, make sure you are getting enough sleep and have a proper bedtime routine. Create a comfortable sleeping environment, try using a pregnancy pillow and light music if necessary. You can also take power naps in the day to combat fatigue. Eat healthy and maintain your energy levels, Include foods in your diet that are rich in iron, protein and complex carbs. Stay active with light recommended exercises to boost your energy levels and mood.

Breast Tenderness and Preparing for Breastfeeding

Breast tenderness is a common and often uncomfortable physical discomfort during pregnancy, resulting from hormonal changes and increased blood flow as your body prepares for breastfeeding. 

To manage this discomfort, wearing a supportive maternity bra can provide significant relief. Choose bras that offer ample support and avoid underwires, which can increase soreness. Applying cold or warm compresses to your breasts can also help soothe tenderness and reduce discomfort. As your due date approaches, consider preparing for breastfeeding by attending classes or exploring resources that offer guidance on nursing your baby. Ornavo offers comprehensive advice on selecting the right maternity bra and provides resources for new moms planning to breastfeed. Additionally, the Ornavo Breast Pumps can be an invaluable tool for making breastfeeding more manageable and comfortable, ensuring a smoother experience post-delivery.


Pregnancy is exciting but can become extremely challenging and difficult as well. Women get to experience different physical discomforts, which can make everything even harder. But all of the symptoms and discomforts are manageable with certain steps and tricks. By understanding  and implementing these tips, you can significantly improve your comfort and well-being during this transformative period. From managing morning sickness to alleviating back pain and swelling, these strategies are designed to help you cope with the common physical challenges of pregnancy, allowing you to focus on the joyous moments that lie ahead.  For more detailed guidance and personalized support, explore Ornavo’s extensive library of resources, including our pregnancy calculator, health tips, and information on Ornavo Breast Pumps, all tailored to meet the needs of new moms and their growing families.