Relieve Your Worst Pregnancy Symptoms With These Science-Backed Solutions

While pregnancy can be a beautiful journey, let's be honest, it can also come with some seriously gnarly symptoms. From relentless nausea to nagging back pain, your body is working hard to grow that baby. But take heart: There are tried-and-true ways to ease many of the toughest pregnancy symptoms. Here’s how to get some sweet relief.

Morning Sickness

Experts believe morning sickness is likely related to rising levels of hCG and estrogen. But don’t get us started on what a misnomer this pregnancy symptom is! The truth is, nausea and vomiting can strike at any time of day, especially during the first trimester.

Morning Sickness Solutions:

• Eat small, frequent meals to keep your blood sugar stable.
• Stick with bland foods like crackers or toast in the morning.
• Ginger has been shown to help reduce nausea. Try ginger tea, ginger candies, or ginger capsules (with your provider’s okay).
• Vitamin B6 supplements may reduce nausea severity.

See more ways to ease morning sickness.

Exhaustion and Fatigue

Feeling bone-tired? You're not alone. Increased progesterone levels and the extra effort your body is making to support your baby can leave you totally wiped.

Fatigue Fighters:

• Nap when you can—even 20 minutes can help.
• Prioritize nighttime sleep with a consistent bedtime routine.
• Stay hydrated and eat iron-rich foods to ward off anemia.

Read up on additional ways to fend off pregnancy fatigue.

Heartburn and Indigestion

Thanks to a combo of hormonal shifts and a growing uterus pressing on your stomach, heartburn is a common (and fiery) pregnancy complaint.

Heartburn Helpers:

• Eat slowly and don’t lie down right after eating.
• Avoid spicy, acidic, or greasy foods.
• Sleep with your upper body elevated.
• Antacids like calcium carbonate are generally considered safe but always consult your provider first.

Back and Pelvic Pain

As your baby bump grows, your center of gravity shifts, and hormones like relaxin loosen your joints—leading to aches and pains in your lower back and pelvis.

Back and Pelvic Pain Pointers:

• Practice good posture.
• Use a pregnancy support belt.
• Prenatal yoga or gentle stretching can help.
• Warm baths and heating pads offer soothing relief.

Peep more tips to alleviate pregnancy back pain!

Constipation and Hemorrhoids

Slowed digestion and iron supplements can lead to some serious stoppage…and possibly pregnancy hemorrhoids.

Poo-Prob Pro Tips:

• Drink lots of water (aim for 8 to 10 cups daily)—it’s super important to stay hydrated during pregnancy.
• Eat fiber-rich foods: fruits, veggies, whole grains.
• Stay active daily to keep things moving (see pregnancy-safe exercises).
• For hemorrhoids, witch hazel pads and sitz baths can help.

Leg Cramps and Swelling

Leg cramps often strike at night, while pregnancy swelling—especially in the ankles and feet—is common in later weeks.

Leg Relief Recs:

• Stretch your calves before bed.
• Stay active throughout the day.
• Keep your feet elevated when sitting.
• Drink plenty of fluids.
• Compression socks can improve circulation and reduce swelling.

Trouble Sleeping

Between frequent bathroom trips, baby kicks, and plain old discomfort, getting good sleep can be a struggle.

Snooze Smarter:

• Sleep on your side (preferably the left) with a pillow between your knees.
• Keep your bedroom cool and dark. (Read up on how light disturbs sleep!)
• Use white noise to block out disturbances.
• Try relaxation techniques before bed, like deep breathing or meditation.

Don’t miss our Pregnancy Guide to Better Sleep!

When to Call Your Doctor

While many pregnancy symptoms are normal, don’t hesitate to contact your provider if you experience severe headaches, vision changes, sudden swelling, bleeding, or decreased fetal movement.

Pregnancy symptoms might be part of the journey, but suffering through them doesn't have to be. With a little planning and a few smart strategies, you can ease the worst of the discomfort and focus on the joy to come.

More on Pregnancy Symptoms:

• First Trimester Symptoms and Solutions
• Second Trimester Symptoms and Solutions
• Third Trimester Symptoms and Solutions

• Nutrition and Lifestyle for a Healthy Pregnancy Outcome, Reviews in Obstetrics and Gynecology, 2013
• The American College of Obstetricians and Gynecologists: Nutrition During Pregnancy
• Over-the-Counter Medications in Pregnancy, American Family Physician, 2003
• National Institute of Diabetes and Digestive and Kidney Diseases: Health Tips for Pregnant Women
• The American College of Obstetricians and Gynecologists: What Can I Do for Hemorrhoids During Pregnancy?
• Pregnancy and Birth Outcomes After SARS-CoV-2 Vaccination in Pregnancy, American Journal of Obstetrics and Gynecology, 2022 

Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.