By Rachel Johnson
CNM, ARNP, CLC
Pregnancy is a time of excitement and change, emotionally and physically. The physical changes that come with growing a tiny human can lead to common discomforts. These discomforts are normal, expected, and, in most cases, temporary. Understanding what’s happening in your body can make things feel less overwhelming and help you navigate each trimester with confidence.
Below, we explore some of the most common pregnancy discomforts, why they happen, and general strategies that may help ease them.
First Trimester
Fatigue
Feeling overly tired (fatigued) is one of the earliest and most common symptoms of pregnancy. It can happen at any point in the pregnancy, but often starts in the first trimester. Hormonal changes — especially increased progesterone — can leave you feeling unusually tired. Your body is also increasing blood volume and working overtime to support early fetal development, which adds to the exhaustion.
Maintaining a consistent sleep schedule, taking short daytime rests, staying hydrated, and engaging in gentle daily movement can help support energy levels.
Nausea and Vomiting
Often called “morning sickness,” nausea can strike at any time of day. Hormone changes, like increasing HCG levels and progesterone levels as well as blood sugar swings can affect the nausea.
Small, frequent meals – especially focused on protein – are your best strategy. Some people find relief with ginger, peppermint or over-the-counter vitamin B6 supplements, though it’s important to discuss any supplements with your OB provider. If nausea becomes severe there are prescription options, or you may need additional support and should talk to your OB provider.
Headaches
Headaches are common in early pregnancy due to hormonal changes, increased blood volume, stress, or dehydration. Rising estrogen levels can affect brain chemicals, leading to headache. Sometimes dehydration or rapidly stopping caffeine can also affect this.
Resting in a dim room, drinking plenty of water, and using a cool compress may offer relief. Staying well hydrated is your best defense. Sometimes caffeine can treat headaches; in small amounts, daily caffeine is safe in pregnancy.
Breast Changes
Breast tenderness, swelling, and visible veins often appear early in pregnancy as the body prepares for milk production. These changes can continue throughout all three trimesters. A supportive bra that is well fitted can help reduce discomfort.
Second Trimester
Round Ligament Pain
As the uterus grows, the ligaments that “anchor” the uterus to the abdominal wall get pulled and stretched. Stretch slowly and use maternity support belts to help support the growing uterus.
Skin, Gum, and Nose Changes
Hormonal shifts can lead to increased skin pigmentation, stretch marks, nosebleeds, or bleeding gums. These changes are typically harmless and temporary. Using gentle skincare products, staying hydrated, nasal sprays and humidifiers and maintaining regular dental care can help manage symptoms.
Leg Cramps
Leg cramps — especially at night — are common starting in the second trimester. Stretching, staying hydrated, and gentle movement may help reduce their frequency. Some people find relief by flexing the foot upward (rather than pointing the toes) during a cramp. Supporting your positioning with sleeping with a pregnancy pillow. Consider adding a magnesium supplement at night, like a cal-mag fizz, but always talk to your OB provider first.
Third Trimester
Heartburn and Indigestion
Increased progesterone causes the sphincter between the esophagus and the stomach to become lax. The stomach capacity shrinks because of the growing uterus. These allow food and fluids to backflow more easily. Eating smaller meals, and avoiding spicy or fatty foods, help reduce symptoms. Some over-the-counter are considered safe, but it’s important to check with a healthcare provider before using them regularly. Over-the-counter (OTC) medications are typically safe for mild heartburn (always connect with your provider).
Separating food/fluids by about 30 minutes and using digestive enzymes can help with gut motility and having your stomach be too full.
Raising the head of the bed, or sleeping with a pregnancy support pillow can help with the angle of laying down.
Constipation
Slowed digestion, iron supplements, and the physical pressure of a growing uterus can all contribute to constipation during pregnancy. Increasing dietary fiber, drinking plenty of fluids, and increasing can help.
If you develop hemorrhoids, a sitz bath/soaking in Epsom salt and using OTC creams can help.
Shortness of Breath
As the uterus expands upward, it can press against the diaphragm, making it harder to take deep breaths. This is especially common in the third trimester. Slowing down, practicing good posture, and taking breaks during activity can help ease the sensation.
Trouble Sleeping
Between physical discomfort, frequent urination, heartburn, and an active mind, sleep can become difficult. Many people find relief by sleeping on their side with a pregnancy pillow. Gentle stretching or a warm bath before bed may also help promote relaxation.
Swelling
Mild swelling in the hands, feet, and ankles is common in later pregnancy due to increased fluid retention and pressure on blood vessels. Elevating the legs, staying hydrated, and wearing comfortable shoes may help. Sudden or severe swelling, or if it’s in your face should be checked by your OB provider.
When to Reach Out for Help
While most pregnancy discomforts are normal, it’s important to stay aware of your body. Severe pain, persistent vomiting, sudden swelling, bleeding, or any symptom that feels alarming should be discussed with your OB provider. Knowing what’s typical can help you recognize when something needs attention.
Final Thoughts
Pregnancy brings big changes — some joyful, some challenging, and many unexpected. Understanding the common discomforts can help you feel more prepared and less alone. Every pregnancy is unique, and what feels overwhelming one week may ease the next. With support, rest, and guidance from your care team, you can navigate these changes with greater comfort and confidence.
Disclaimer:
This article is intended for general educational purposes only and is not meant to provide medical or clinical advice or replace individualized care. Every parent and feeding journey is different. If you are experiencing ongoing pain, concerns about milk production, or persistent pumping challenges, please seek personalized support from an International Board Certified Lactation Consultant or other qualified healthcare professional who can provide guidance specific to your situation.
Thank you for sharing these helpful insights for moms-to-be