Pregnancy is an exciting time, but it can also be a challenging one. While most of us can work during pregnancy, there are some limitations on what can and can’t be done, and ways to prioritise health and wellbeing before you make it to maternity leave. Knowing how to minimise discomforts during your working day, and how to know if a particular task or activity is dangerous are both key to a safe and productive spell at work while you’re carrying your child. 

Here are a few do’s and don’ts when it comes to working during pregnancy. 

Morning Sickness

Despite its name, nausea during pregnancy can occur at any time, and is extremely unpleasant for the sufferer, especially at work. Avoiding certain triggers, such as the smell of microwaved food or the fridge in the break room can help manage nausea and vomiting, Let your colleagues know if you’re experiencing these triggers, as co-worker sensitivity plays a big role in making work life easier during pregnancy. 

Regular snacking on benign or dry food such as crackers can also help, keeping your stomach lined and nausea at bay. Also, stock up on vitamin B-6, easily available over the counter and safe to use during pregnancy. Ginger can also help ease symptoms of nausea. If things get really bad, consult your doctor, there are medications available for morning sickness. 

Constipation

It’s one of the less romantic parts of pregnancy, but many women suffer from constipation during their nine months — in fact it’s one of the most common problems that women face. Saying that, it can cause discomfort, especially at work, but there are things you can do to ease it. Eating high fibre foods can help — cereals, fruits and vegetables, beans, lentils, etc. You could also try a fibre supplement, although run this by your doctor first. 

Staying hydrated is important, so drink lots of water as this also helps with constipation. Light exercise also helps, but you must also check with your doctor as to which exercises are safe for you. But one thing to avoid is iron supplements — these can block you up even more. 

Fatigue

Pregnancy can be a tiring time, and finding time to rest up during work hours can be inconvenient. But there are steps you can take to ease the fatigue and promote more restful time outside of work. Again, staying hydrated is key to beating tiredness, so keep sipping water throughout the day. Foods rich in protein and iron will give you more energy — meat, fish, eggs, and beans are all full of both. You might be into long naps at home, but at work short breaks are more appropriate, either with some light activity such as walking or stretching, or simply with your feet up for ten minutes. Talk to your boss if you feel like you require more rest than usual. 

Outside of the workplace, it’s important to get as much rest as possible. This means early nights, as well as relaxing activities such as meditation or other wellness techniques. Try to scale back other activities outside of work, apart from light exercise. 

Comfort

As your pregnancy progresses you’ll find it increasingly uncomfortable to do everyday things. At work, even sitting in a chair for a while can prove challenging, so it’s important to find ways to stay comfortable. Make sure your chair is ergonomically sound — you’ll be amazed at the difference it makes. If you need to, get a small pillow to support your lower back more, and elevate your legs to prevent swelling. Make sure you take regular breaks to get up and move around. 

If your job requires you to spend long hours on your feet, there are steps you can take to ease discomfort, such as standing with one leg propped on a small stool or box, and shifting legs from time to time. Comfortable and supportive shoes are also a must. If you must lift things, bend at the knees, not at the waist. Keep the load close to the body, lifting with the legs — not the back. As a general rule, do not lift anything heavy during pregnancy — ask for help from a co-worker. 

Working during pregnancy is a common thing, but to avoid discomfort follow these tips. Your body will thank you for it as the big day approaches.