Common 3rd Trimester Discomforts

Anything that was feeling a little bit out of sorts in your body during the the 1st and 2nd trimesters has likely intensified. Internal organs are making space for baby to gain weight and flex their muscles. Your center of gravity is shifting forward and upward. There is more pressure on your pelvic floor, heartburn is a daily struggle and on top of everything you are not sleeping well...and panicking because when baby joins your family you have heard that sleep is a rare commodity. Exhaustion and thoughts about big changes also take a toll on your amazing body.

Lets break down a few of the most common concerns.

Heartburn & Indigestion

Pregnancy hormones slow down your digestion muscles often causing a feeling of bloating- seriously, on top of a growing belly. These lovely hormones also relax the valve that separates the esophagus from the stomach allowing acid to come up...thus, heartburn.

• Many find that eating smaller, more frequent meals is a good place to start counteracting the acidic nature of heartburn.

• Also, you can try resting in an elevated (pillows behind your back) position after eating, or go for a gentle meander.

• Don't hesitate to talk with your provider about heartburn medication that is safe during pregnancy.

Itching

Do you notice itchiness on your belly, palms or soles of your feet? 20% of pregnant bodies experience this minor, but irritating reality. This usually goes away after delivery, but in the mean time you might try:

• Eating foods rich in healthy fats (avocado, fatty fish, nuts and seeds, eggs)

• Use gentle soaps and moisturizing creams

• Avoid hot baths and showers

Leg Cramps

Imagine you finally get to sleep, and suddenly you have a muscle spasm in your legs or feet...Hopefully, this is not your reality, but if it is- what can you do to feel better:

• Gently stretch calf muscles, rotate ankles and wiggle your toes before sleeping. Perhaps you can enlist a volunteer to give you a foot and calf massage. Here is an option from the Mindful Movement playlist to stretch from the comfort of your bed.

• Hydrate throughout your day (not just right before bed)

• Do things that relax your body before bed, warm bath or shower, snuggles or stretching.

• Keep Active: walking, swimming, dancing (the sway is ideal)

Swelling

Did you know your total water volume can increase by up to 8 liters during pregnancy. You will likely develop mild swelling in your face, hands and ankles. Most of the time, your swelling will decrease when you rest your legs against a wall or on a pillow so they are above your head. Ice packs and cool drinks are also a great idea. However if swelling persists, please talk to your provider to rule out any other pregnancy complications. You can also focus on movements that will support circulation in your joints. We have a few resources for chiropractor, massage therapist, or acupuncturists that may also be a good option.

Varicose Veins

With the increased blood volume during your pregnancy and possible slowing of your circulation your veins may enlarge and feel painful. They are usually swollen above the surface of the skin. You might see them on the back of your calves, inside of your legs or near the anus (hemorrhoids). The recommendations for swelling above will also help with these enlarged veins.

Fatigue/Sleep Issues

Learn to trust the signals that your body is sending you. If you are tired, this is often your body's way of telling you that you need more rest. Is it hard to sleep? Often, Yes. Experiment with these options:

• Develop a mindfulness routine before bed (bath with epson salts, herbal tea)

• Use pillows to maintain spinal alignment while sleeping on your side (pillow between legs, behind lower back).

• Check in with your provider about additional sleep aids.

Feel free to check-in during Pregnancy Circles or Live Movement for more individualized recommendations on caring for your amazing pregnant body.