Pregnancy Yoga
TL;DR
Pregnancy comes with common discomforts like back pain, swelling, acidity, cramps, mood swings, and sleep issues.
Gentle lifestyle changes, hydration, and traditional Indian remedies (like jeera water, barley water, or coconut oil) can ease many discomforts naturally.
Exercises such as prenatal yoga, toe flexing, pelvic tilts, and Kegels help strengthen the body and relieve pain or pressure.
Eat small, frequent meals to manage acidity, avoid long gaps between meals, and use pillows for better sleep positioning.
Keep skin hydrated, use supportive belts, and apply oils or creams early to prevent or reduce stretch marks.
Always consult your doctor if symptoms feel severe or unusual; combining self-care with medical advice ensures a safer, more comfortable pregnancy.
Pregnancy is a beautiful journey, but it also comes with plenty of little aches, pains, and discomforts that no one warns you about. From back pain and swelling to heartburn, mood swings, and sleepless nights, many Indian moms-to-be find themselves wondering, “Is this normal? And how can I feel better without popping pills?”
The good news is that many common pregnancy discomforts can be eased with simple self-care practices, gentle lifestyle changes, and a bit of traditional wisdom passed down through generations. Whether it’s sipping on jeera (cumin) water for acidity, soaking your feet to reduce swelling, or using a warm compress for back pain, small steps can bring big relief.
This guide will explain why these discomforts occur, how to manage them safely on your own, and when it’s important to consult your doctor, helping you stay comfortable and confident throughout your pregnancy journey.
Common pregnancy discomforts
#1 Back pain
Back pain is one of the most common discomforts during pregnancy, especially as your baby bump grows.
Why it happen
As your baby gets bigger, your body’s center of gravity shifts forward, putting extra pressure on your lower back. Hormonal changes also loosen your joints and ligaments to prepare for birth, making your back more sensitive and less supported. On top of that, everyday movements such as standing too long, bending, or even sitting in one position can strain your back muscles.
How to manage
Managing back pain during pregnancy is all about gentle, mindful care. Start by maintaining good posture, especially if you sit or stand for long periods. Regular, gentle exercises like yoga and walking help strengthen your back muscles and keep you flexible.
You can join pregnancy yoga classes that often include guided exercises specifically designed to ease back pain, helping moms-to-be strengthen their muscles and improve posture safely.
When sitting, use supportive cushions to ease lower back pressure. After 16 weeks, remember to sleep only on your side, using pillows to support your belly and legs for better alignment. You can also apply a warm compress for five minutes at a time to relieve tension. A gentle massage with oil or moisturizer can help, too, either while lying on your side or sitting backward on a chair for comfort.
#2 Swelling in feet and hands
Swelling in the feet and hands is pretty common during pregnancy, especially in the later months.
Why it happen
Swelling in the feet and hands, also called edema, is a very common pregnancy discomfort, especially in the second and third trimesters. It happens because your body produces extra fluid and blood to support your growing baby.
At the same time, your expanding uterus puts pressure on the veins that carry blood back to your heart, making it harder for fluid to circulate. This can lead to puffiness in your feet, ankles, hands, and even face. In India’s hot and humid weather, swelling can sometimes feel worse, especially if you’re on your feet a lot or sitting for long periods.
How to manage
Managing swelling in the feet and hands during pregnancy can be supported with simple diet and lifestyle tips.
Drinking dhania water and barley water (made by boiling two spoons of barley in three glasses of water, reducing to two glasses) can help flush out excess fluids.
Increasing your protein intake while reducing salt and fermented foods supports better balance. Including kalathi (horse gram) in meals and reducing caffeine can also help.
Gentle exercises like “Toe flexing, Pawanmuktasana for legs, Leg stretches”, and elevating your legs to 90° for at least 10 minutes daily promote circulation.
Sleep on your left side with a pillow under your feet, stay well-hydrated, and gently stretch your feet and legs to ease discomfort.
#3 Heartburn and acidity
Heartburn and acidity are very common during pregnancy, especially as your baby grows and puts pressure on your stomach. You might feel a burning sensation in your chest, sour burps, or a bitter taste in your mouth, especially after meals or when lying down.
Why it happen
Pregnancy hormones, mainly progesterone, relax the muscles in your body, including the valve between your stomach and esophagus. This allows stomach acid to rise, causing heartburn. As your belly grows, the extra pressure can make this worse.
How to manage
To manage acidity during pregnancy, try eating smaller, more frequent meals instead of big, heavy ones, which can reduce pressure on your stomach.
Avoid spicy, oily, and very rich foods, as they often trigger heartburn. Sipping on cold milk or coconut water can help soothe acidity naturally.
Chewing a small piece of jaggery (gur) after meals is another gentle aid for digestion.
Avoid lying down right after eating; wait at least one to two hours before resting.
You can also drink jeera (cumin) or ajwain (carom seed) water, both common Indian home remedies known to ease acidity and support digestion.
When you sleep, keep your head slightly elevated with an extra pillow to prevent acid reflux.
#4 Calf cramps
Calf cramps are a common pregnancy discomfort, especially in the second and third trimesters. You might feel a sudden, sharp pain in the back of your lower leg, often at night or when stretching.
Why it happen
Calf cramps during pregnancy are quite common and usually harmless, though they can be painful. They happen because your growing belly adds extra weight, putting more pressure on your leg muscles. Poor circulation also plays a role, as the enlarged uterus can press on blood vessels and slow blood flow to the legs.
Muscle fatigue is another reason, since your legs are working harder to carry the extra weight. Sometimes, changes in calcium, magnesium, or potassium levels in the body can trigger cramps. Dehydration can also make muscles cramp more easily. While calf cramps are annoying, they usually go away with some simple care and stretches.
How to manage
To help with pregnancy calf cramps, you can focus on supplements, diet, exercise, and simple home care. It’s good to check your vitamin B12 levels and also include vitamin E, calcium, and magnesium.
Drink plenty of water and eat foods like avocado, watermelon, coconut water, sweet potato, papaya, and homemade pickles (in moderation).
Do easy exercises like tapping your heels, flexing your toes, stretching your legs, and trying yoga poses like mountain pose or sukshma vyayam.
When in pain, don’t move the leg too much, ask someone to massage it, use a hot or cold pack, or soak your legs in warm water. Wearing proper shoes and avoiding crossing your legs can also help prevent cramps. Pregnancy yoga can help reduce calf cramps, one of the common pregnancy discomforts, by improving blood circulation and gently stretching the leg muscles.
#5 Morning sickness
Morning sickness is one of the most common pregnancy discomforts, especially in the first trimester. Despite its name, it can happen at any time of the day, morning, afternoon, or night.
Why it happen
Morning sickness is caused mainly by the rapid rise in pregnancy hormones, especially hCG (human chorionic gonadotropin) and estrogen. Your changing sense of smell and a more sensitive stomach also play a role. Some women feel mild nausea, while others may experience frequent vomiting.
Home remedies
Eat small, frequent meals — Avoid long gaps between meals, as an empty stomach can make nausea worse.
Stick to bland foods — Dry toast, crackers, or plain rice often feel easier on the stomach.
Ginger — Chewing a small piece of ginger or sipping ginger tea can ease nausea for many women.
Avoid strong smells — Spicy, fried, or heavily scented foods may trigger nausea, so stay away from them if needed.
Rest — Tiredness can worsen morning sickness, so listen to your body and rest when you can.
#6 Frequent urination
Frequent urination is a common pregnancy discomfort, especially in the early and later stages. In the first trimester, hormonal changes increase blood flow to your kidneys, causing them to produce more urine.
Why it happen
In the second half of pregnancy, the growing uterus puts pressure on the bladder, making it harder to hold urine. As your baby gets bigger, the bladder has less space to expand, resulting in more trips to the bathroom, especially as the pregnancy progresses.
How to manage
To help with pregnancy incontinence, doing “Kegel exercises” every day is very useful. Aim for 100 Kegel counts daily. These exercises help strengthen your pelvic floor, but it may take 4 to 6 weeks to see results if you practice them regularly.
While waiting for improvement, follow other simple tips. Don’t reduce your water intake, even if you worry about leaks.
Visit the bathroom more often and avoid holding urine until the last minute. When going out, you can wear panty liners for extra safety.
Always wash and dry the area well before dressing to avoid infections. Keep the room well lit at night to make bathroom trips easier. If the problem becomes too hard to manage, see your doctor.
#7 Mood swing
Mood swings are a very common pregnancy discomfort. You might feel happy one moment and suddenly tearful or irritated the next. Many moms-to-be experience this, especially in the first and third trimesters.
Why it happen
Pregnancy brings huge hormonal changes. The rise in estrogen and progesterone affects the chemicals in your brain that control mood. These shifts can make you feel more sensitive, emotional, or anxious. On top of that, you might be dealing with worries about the baby, body changes, discomfort, or lack of sleep — all of which add to mood swings.
How to manage
Eating a balanced diet with plenty of water and healthy snacks can also help keep your energy and mood steady.
Gentle exercise, like walking, yoga, or stretching, is great for lifting your mood. It releases feel-good hormones that help fight stress.
Talking about your feelings is also important.
Share your worries with your partner, family, or a close friend. Sometimes, just having someone listen makes a big difference.
Yoga for pregnant women can naturally help manage mood swings by calming the mind, reducing stress, and balancing emotional changes during pregnancy.
#8 Pelvic pressure or discomfort
Pelvic pressure or discomfort is common during pregnancy, especially in the later months. You might feel a heavy, pulling, or aching feeling low in your belly or pelvis.
Why it happen
As your baby grows, they get heavier and press down on your pelvis. Your uterus also expands and puts more pressure on the muscles, joints, and ligaments in that area. On top of that, your body releases a hormone called relaxin, which softens the joints and tissues to help prepare for delivery. While this is important, it can make the pelvis feel sore or loose.
How to manage
Try changing positions often. If you’ve been standing for a long time, sit down and rest. If you’ve been sitting too long, get up and walk around gently.
Wearing a maternity support belt can help lift the belly slightly and reduce the strain on your pelvic area. Resting with your feet up can also ease the pressure.
Gentle exercises like pelvic tilts, stretching, or prenatal yoga can strengthen your muscles and give some relief.
Warm baths or using a warm compress on your lower back may help, too.
#9 Sleep disturbances
Sleep disturbances are very common during pregnancy. Many moms-to-be find it hard to fall asleep or stay asleep, especially in the second and third trimesters.
Why it happen
Hormonal changes can affect your sleep pattern and make you feel restless. As your belly grows, it can be hard to find a comfortable sleeping position. You might also need to wake up often to use the bathroom because the baby is pressing on your bladder.
How to manage
Try to sleep on your left side with a pillow between your knees or under your belly for support. This position improves blood flow and reduces pressure on your back.
Create a calming bedtime routine — maybe take a warm bath, read a book, or do gentle stretches before bed.
Avoid heavy meals, spicy food, or too much liquid right before sleeping to reduce heartburn and night-time bathroom trips.
Keep your bedroom cool, dark, and quiet to help your body relax. If worries or stress keep you awake, talk to someone or write down your thoughts before bed. If sleep problems get too hard to handle, check with your doctor for advice.
#10 Stretch marks and itching
Stretch marks and itching are very common during pregnancy.
Why it happen
They mostly happen because your belly, breasts, thighs, or hips are growing quickly to make space for your baby. As the skin stretches, the elastic fibers underneath can break, which leads to reddish or purple stretch marks.
Hormonal changes also play a part. They can make your skin feel drier and more sensitive, causing itching. The growing belly puts extra tension on the skin, making the itchiness even worse. Sometimes, mild rashes or dryness can also add to the irritation.
How to manage
To help prevent stretch marks during pregnancy, you can apply oils like coconut oil, olive oil, cocoa butter, castor oil (mixed with almond or coconut oil), wheat germ oil, aloe vera gel, or Luciara Creme from the start of the second trimester.
Sesame seed oil works well in winter, and you can also apply a paste made from gram flour, turmeric, and yogurt over these oils. Apply the oil twice daily, massaging gently in both clockwise and anti-clockwise motions.
Keep your skin hydrated, drink plenty of water, avoid scratching with nails, and use a soft cloth or sponge if it itches. Wearing a belly support belt can also help reduce skin stretching. Always check for allergies before use.
Final words
Pregnancy is a beautiful yet challenging journey filled with physical and emotional changes. While many discomforts like back pain, swelling, or acidity are common, they can often be managed with simple home remedies, mindful self-care, and small lifestyle adjustments.
Staying hydrated, eating well, resting, and using gentle supports like oils or warm compresses can make a big difference. Additionally, joining online pregnancy yoga classes can help strengthen your body, reduce stress, and improve flexibility, making you feel more prepared for delivery. Always listen to your body and consult your doctor if any discomfort feels severe or concerning.