Pregnancy Discomfort and Suggestions to relieve the pain

• Try to determine what triggers your headaches (coffee, cigarette smoke, stuffy rooms, fluorescent lights, eye strain, etc.) and avoid them whenever possible.
• Apply a cool, wet washcloth or ice pack to your forehead and the back of your neck. For some a warm compress works better.  Eye pillows that work both hot and cold  
• Try to get plenty of sleep every night, and rest during the day when possible.
• Try to eat something every 2-3 hours.
• Drink plenty of liquids.
• Take a warm shower or relaxing bath.
• Massage your neck, shoulders, face and scalp, or ask a friend to give you a massage.  Try the brainwave massager for a pleasant experience.
• Try to find a quiet, dimly lit place and relax.
• Get some fresh air; take a walk.
• Use meditation, self hypnosis and relaxation techniques.

If you are having headaches that are severe, frequent, long-lasting, or accompanied by blurred vision (spots, blurred, lights flashing,) or edema (swelling), it is important to contact your health care provider immediately. Avoid all headache medications until you have spoken to your health care provider. No painkiller is considered 100 percent safe. Painkillers such as aspirin and ibuprofen may be harmful if taken during pregnancy. Aspirin taken in the last three months of pregnancy may increase your risk of bleeding.

• Be sure to include enough calcium (1,000mg) in your diet. Dairy products are an excellent source (3-4 glasses of milk or the equivalent of dairy products). Non-dairy sources of calcium include tofu, dark-green, leafy vegetables, such as broccoli or bok choy, okra, and blackstrap molasses. A traditional Chinese practice of making soups from bones and one tablespoon of cider vinegar is another way of adding calcium to your diet.
• Exercise to increase the circulation in your legs.
• Elevate your legs as often as possible.
• Keep your legs warm.
• Take a warm bath before you go to bed.
• Do not point your toes when you stretch. Instead flex your feet by pulling your toes toward your knees.
• Avoid lying on your back as this can decrease the circulation to your legs.
• Loosen the bedding at the foot of your bed.
• Before going to bed, stretch your calf muscles. Try leg lunges:

  Stand in a lunge position with one foot well in front of the other.

  Keep your back leg straight with your heel flat on the floor.

  Gradually bend your front leg at the knee and lean forward. You can use your arms for balance by placing your hands against a wall.

  Hold for a few seconds and repeat.

  Switch legs.

What to do when you are having a leg cramp:

• Sit down; straighten your legs and flex your toes towards your knees. You can accomplish the same thing by sitting on the floor and having someone push down on your knees while pulling your toes towards your knees.
• Massage the cramped muscles, although sometimes applying an ice pack is more effective.
• When you are able, stand up and walk around.
• Soak your cramped muscles in warm water or use a heating pad or hot water bottle.
• Avoid all medicines for leg cramps. There are no safe medicines you can take during pregnancy for leg cramps.

• A heating pad, hot water bottle or ice pack may bring some relief.
• Massage may be helpful.
• Experiment with different positions to find the one that is most comfortable for you. Try sleeping on your side, with one leg forward supported on a pillow and the other back, as if you were running.
• Use proper body mechanics. See the posture section for suggestions on lifting, bending and stretching during your pregnancy and following your delivery.
• The pelvic tilt may be helpful in reducing discomfort.
• Consider wearing a maternity support belt to help alleviate some of the pressure.

If the suggestions above do not work for you, contact your health care provider. If you have abdominal pain and it continues or becomes stronger as time goes on, call your health care provider immediately. If unable to contact, go to the hospital.

Tool Pouches and belt not included.

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