Common Pregnancy Aches and Pains: Causes & Safe Relief Tips
25 Feb 2025
Pregnancy is a beautiful journey, but let’s be honest—it also comes with aches and pains you never expected! As your body changes to support your growing baby, you might experience back pain, leg cramps, headaches, and more.
The good news? Most pregnancy discomforts are normal, and there are safe, effective ways to relieve them. Let’s explore the most common pregnancy aches and pains, their causes, and how to feel better.
Use a pregnancy pillow – A full-body pillow supports your back while sleeping.
Wear supportive shoes – Skip high heels and opt for comfortable footwear.
Try prenatal yoga or stretches – Gentle movements can ease tension.
Apply heat or cold – A warm compress or cold pack on your lower back can help. When to Call Your Doctor: If your back pain is severe, persistent, or comes with cramping, it could be a sign of preterm labor.
Try pelvic tilts – Gentle exercises can ease ligament strain.
Wear a belly support band – Helps take pressure off your ligaments.
Rest and change positions – Lie on your side with a pillow between your knees. When to Call Your Doctor: If the pain is severe, constant, or accompanied by bleeding or contractions, seek medical advice.
Stay hydrated – Drink plenty of water throughout the day.
Eat magnesium-rich foods – Bananas, nuts, and leafy greens can help.
Massage and heat – Rub your legs and apply a warm compress. When to Call Your Doctor: If leg cramps are severe, frequent, or accompanied by swelling or redness, it could be a blood clot (DVT)—call your doctor immediately.
Get enough rest – Take short naps and reduce screen time.
Eat small, frequent meals – Avoid blood sugar drops.
Apply a cold compress – A cool washcloth on your forehead can help.
Try pregnancy-safe pain relief – Acetaminophen (Tylenol) is generally safe (ask your doctor). When to Call Your Doctor: If headaches are severe, persistent, or come with vision changes, it could be a sign of preeclampsia (high blood pressure).
Sleep with a pillow between your knees – Keeps hips aligned.
Try gentle exercise – Swimming or prenatal yoga can ease discomfort.
Avoid heavy lifting – Don’t strain your pelvic joints. When to Call Your Doctor: If pain makes it difficult to walk, worsens suddenly, or is accompanied by swelling or fever, consult your doctor.
Elevate your hands – Keep them above heart level to reduce swelling.
Do wrist stretches – Gentle movements can improve circulation.
Use cold packs – Helps reduce inflammation. When to Call Your Doctor: If the pain is severe or affects daily activities, your doctor may suggest additional treatments.
Do gentle stretches – The “figure four” stretch can relieve pressure.
Sleep on your side – Preferably on your left side with a pillow between your knees.
See a chiropractor – Pregnancy-safe adjustments may help. When to Call Your Doctor: If the pain radiates down your legs and affects mobility, talk to your doctor.
1. Back Pain
Why It Happens:
- Extra weight from your growing baby puts pressure on your spine.
- Hormones (like relaxin) loosen ligaments, making your joints less stable.
- Posture changes as your belly grows, shifting your center of gravity.
Safe Relief Tips:
Practice good posture – Stand up straight and avoid slouching.Use a pregnancy pillow – A full-body pillow supports your back while sleeping.
Wear supportive shoes – Skip high heels and opt for comfortable footwear.
Try prenatal yoga or stretches – Gentle movements can ease tension.
Apply heat or cold – A warm compress or cold pack on your lower back can help. When to Call Your Doctor: If your back pain is severe, persistent, or comes with cramping, it could be a sign of preterm labor.
2. Round Ligament Pain
Why It Happens:
- The round ligaments (which support your uterus) stretch as your belly grows, causing sharp, stabbing pains on the sides of your lower abdomen.
- It often happens with sudden movements, like standing up too quickly.
Safe Relief Tips:
Move slowly – Avoid sudden position changes.Try pelvic tilts – Gentle exercises can ease ligament strain.
Wear a belly support band – Helps take pressure off your ligaments.
Rest and change positions – Lie on your side with a pillow between your knees. When to Call Your Doctor: If the pain is severe, constant, or accompanied by bleeding or contractions, seek medical advice.
3. Leg Cramps
Why It Happens:
- Dehydration and mineral imbalances (low magnesium, calcium, or potassium) can cause painful leg cramps.
- Extra weight and poor circulation can lead to tight, cramping muscles—especially at night.
Safe Relief Tips:
Stretch before bed – Flex your feet and stretch your calves.Stay hydrated – Drink plenty of water throughout the day.
Eat magnesium-rich foods – Bananas, nuts, and leafy greens can help.
Massage and heat – Rub your legs and apply a warm compress. When to Call Your Doctor: If leg cramps are severe, frequent, or accompanied by swelling or redness, it could be a blood clot (DVT)—call your doctor immediately.
4. Headaches
Why It Happens:
- Hormonal changes can trigger pregnancy headaches.
- Dehydration, stress, and lack of sleep make headaches worse.
- Caffeine withdrawal can also be a culprit!
Safe Relief Tips:
Drink water – Dehydration is a common headache trigger.Get enough rest – Take short naps and reduce screen time.
Eat small, frequent meals – Avoid blood sugar drops.
Apply a cold compress – A cool washcloth on your forehead can help.
Try pregnancy-safe pain relief – Acetaminophen (Tylenol) is generally safe (ask your doctor). When to Call Your Doctor: If headaches are severe, persistent, or come with vision changes, it could be a sign of preeclampsia (high blood pressure).
5. Hip & Pelvic Pain (SPD or PGP)
Why It Happens:
- Symphysis pubis dysfunction (SPD) or pelvic girdle pain (PGP) happens when the joints in your pelvis loosen too much, causing discomfort.
- You might feel sharp pain in your hips, pelvis, or groin, especially when walking or climbing stairs.
Safe Relief Tips:
Wear a maternity support belt – Helps stabilize your pelvis.Sleep with a pillow between your knees – Keeps hips aligned.
Try gentle exercise – Swimming or prenatal yoga can ease discomfort.
Avoid heavy lifting – Don’t strain your pelvic joints. When to Call Your Doctor: If pain makes it difficult to walk, worsens suddenly, or is accompanied by swelling or fever, consult your doctor.
6. Carpal Tunnel Syndrome
Why It Happens:
- Swelling and fluid retention can put pressure on the nerves in your wrists, leading to numbness, tingling, or pain.
- Symptoms often appear in the third trimester.
Safe Relief Tips:
Wear wrist splints – Helps support your wrists, especially at night.Elevate your hands – Keep them above heart level to reduce swelling.
Do wrist stretches – Gentle movements can improve circulation.
Use cold packs – Helps reduce inflammation. When to Call Your Doctor: If the pain is severe or affects daily activities, your doctor may suggest additional treatments.
7. Sciatic Nerve Pain
Why It Happens:
- Your growing uterus presses on the sciatic nerve, causing sharp, shooting pain in your lower back, buttocks, or legs.
Safe Relief Tips:
Use a warm compress – Heat can soothe nerve pain.Do gentle stretches – The “figure four” stretch can relieve pressure.
Sleep on your side – Preferably on your left side with a pillow between your knees.
See a chiropractor – Pregnancy-safe adjustments may help. When to Call Your Doctor: If the pain radiates down your legs and affects mobility, talk to your doctor.
Final Thoughts: Aches & Pains Are Normal—But Relief Is Possible!
Pregnancy aches and pains are a normal part of growing a tiny human, but that doesn’t mean you have to suffer! With the right stretches, posture changes, hydration, and support, you can find relief and stay comfortable.If pain ever feels severe, sudden, or unusual, always check with your doctor. Your health and comfort matter!
Wishing you a healthy, happy pregnancy!
