Back pain, alas, is one of the most common complaints of expectant new moms. So what’s going on to cause the aches? First, your center of gravity changes as your uterus expands with your new baby, which can affect posture and wreak havoc on your back. A burgeoning belly causes similar problems, stretching out the ab muscles that normally help support your spine. On top of this, a new mom’s body releases hormones to relax the ligaments in the pelvic joints, making them more flexible for labor but causing back pain if these joints get too supple. Luckily, in addition to ice and heating pads, there are a few simple steps you can take to prevent or lessen the backaches of having a baby. 

Back relief pregnancy tip #1: Mind your posture. If you're an expectant mom, standing up straight isn’t just good manners: It also protects your back muscles. You may be tempted to slouch or lean back to compensate for the weight of your growing bump, but doing so may strain your lower back muscles. Instead, adhere to the principles of good posture and stand up straight with shoulders relaxed, holding your chest high. To help support the new baby in your belly, keep your feet wide apart and avoid standing upright for too long.

Back relief pregnancy tip #2: Sleep smart. While it’s important for expectant moms to get plenty of rest, it’s equally important to protect the back during sleep. Especially in the later months, avoid sleeping on your back -- those muscles need their rest, too! Instead, snooze on your side, bending one or both knees. For extra comfort, place a pillow or two between your legs for support.

A firm mattress may also help you avoid sore backs. But you don’t have to replace the bedroom set just because you’re having a baby: To add support to a softer bed, simply place a strong wood plank between your box spring and mattress.

Back relief pregnancy tip #3: Get active. Back-friendly exercises like swimming and walking provide a bevy of benefits for expectant moms. Strengthening and stretching both the back muscles and back-supporting muscles (such as your hips, abs, and legs) eases back pain and helps prepare you for labor. Simple stretches can also help release back tension, so consider signing up for a yoga class for feel-good back benefits. Be sure to check with your doctor before deciding which exercise regimen will work best for you.

If you back is causing you a considerable amount of pain or preventing you from going about your daily activities, talk to your doctor. Pregnancy may not always comfortable, but remember that you won’t be carrying the extra weight for much longer.

Getting sick when expecting is no fun. And no, we’re not talking about morning sickness. From a headache to the common cold, feeling ill can make a pregnancy that much more challenging. Follow these tips to feel better faster.

If you have: a cold

Sneezing, coughing, and stuffiness is always unwanted, but it can be especially uncomfortable when you’re pregnant. If you catch a cold or the flu, it’s best to start with home remedies. Increase your fluid intake, get as much rest as comfortable, and use a saline spray to help a stuffy nose. Be sure to keep track of your temperature, and call your doctor if you have a fever above 101 degrees Fahrenheit

If these methods don’t help, you may be able to use certain pain relievers, decongestants, and cough syrups sparingly, but speak to your doctor before taking any meds, especially during the first trimester.

If you have: a headache

If your noggin starts throbbing, lie down in a cool, dark room, drink plenty of water, and apply a cool compress. You could also someone to give you a massage to release tension. For times when you can’t find relief using these methods, know that most expectant moms can take acetaminophen. But for your new baby’s safety, talk with your doctor before you take this or any other medication and know that most other pain relievers should be avoided.

If you have: allergies

Allergy symptoms might also worsen for expectant moms. If you do start sniffling, sneezing, and itching, try using a saline nasal spray or neti pot to ease congestion, and do your best to avoid asthma triggers while pregnant. No relief? Talk to your doctor about what medications you can safely take to ease your symptoms.  

Of course, it’s impossible to guarantee that you won’t get sick during your pregnancy, but take as many steps as you can to stay healthy: Eat a nutritious diet, get plenty of rest, wash your hands regularly, and steer clear of people who are sick. You’ll have a happier pregnancy because of it!

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Pregnancy is a time when you need as much sleep as you can snag, but finding a comfortable sleeping position may be difficult for many soon-to-be new moms. The extra weight you’re carrying around can put stress on your body and joints, resulting in aches and pains when you try to lie down for the night, not to mention keeping you awake.

Luckily, a maternity or pregnancy pillow can come to the rescue. These oversized pillows help to alleviate aches and pains by supporting certain areas of your body while you sleep. Every woman’s body is different, and that's why maternity pillows come in a variety of shapes and styles that are catered toward the comfort each new mom-to-be requires. Here are some tips on how to choose the pregnancy pillow that’s best for you:  

Look online. This is the fastest way to see all the different types of pillows that are available, as well as read reviews from other expectant moms on which types and brands work best.

Ask for advice. Chances are you have a friend, relative, or acquaintance who is  pregnant or has been pregnant in the recent past. Use the information she can give you as a guide.

Pick your support.  Decide which areas of the body you need supported, as different pillows support the body in different ways. Here is a breakdown of the basic types of pregnancy pillows and what they do:

Memory foam. This kind adjusts to the contours of your body, and supports the belly, back, and knees.

Simple wedge. This type slides easily under a growing belly, and is ideal if you prefer to sleep on your side. This pillow is also great for traveling, because it’s small and compact.

Bean-shaped. These wrap around your mid-section. They have adjustable straps at each end specifically designed to support the back on one side and the stomach on the other.

Test them out. Many stores will allow expectant moms to touch and even try the pillows while in the store.Take advantage and lie in different positions to see which one is most comfortable for your body.

If you’re unable to track down a maternity pillow, know that you can use multiple regular bed pillows instead. Place a pillow to support each affected area, or stick one under each side of your back. A better night’s sleep will make you a happier new mom-to-be, and help power you through your pregnancy.

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For many women around the world, having a baby often comes with an array of new eating habits and cravings, from feasting on a tray of brownies to dipping pickles in curry. But what are pregnancy cravings exactly? Here’s a look at some common cravings and ways to satisfy them without derailing your pregnancy diet or harming your baby.

Understanding pregnancy cravings

You want an entire bag of chips, or an ice cream sundae, and you want it now. Strong urges like these are common among new moms during pregnancy, and no one is completely certain why they occur. Some experts believe that pregnancy cravings happen as a result of your body asking for the nutrients it needs. So desires for ice cream sundaes or a tray of brownies could be a signal that your body needs more calcium or fat . 

Top cravings from around the world

Most food cravings fall into the sweet, spicy, salty, or sour category, and include foods like ice cream, pickles, soda, lemon, tomatoes, and chocolate.

Craving caveat

Keep in mind that while many pregnancy cravings can be very strong, oftentimes your body doesn’t need the specific food you’re craving, just something in that food. And filling up on unhealthy foods can lead to excessive weight gain during pregnancy and nutritional deficiencies for both mom and baby.

How to satisfy your craving

So how do you satisfy a pregnancy craving without doing any damage to your overall health or the health of your new baby? Learn to understand your cravings and satisfy them by eating small amounts of what you desire without overdoing it, or by choosing something similar but  more healthful. That hankering for a vanilla milkshake could just be your body’s desire for calcium and can be sated by a cup of low-fat yogurt, while some crunchy carrots may satisfy a potato chip craving (or maybe not). 

And if a healthy alternative doesn’t do the job? Take your mind off of your craving by going for a walk, spending time with another new mom to-be, or calling a friend to talk about your day.

Photo by Robin Stickel on Unsplash

Pregnancy is a big deal, and we’re not just talking about your growing bump. Having a baby is one of life’s most joyous experiences, and also one of the most terrifying. It’s no wonder that many new moms-to-be find themselves riding an emotional roller coaster, feeling on top of the world one moment and low the next. Know that mood swings are a perfectly normal part of pregnancy. Taking good care of yourself and your new baby will help you ride out these ups and downs, but make sure to talk with your partner and best friends so you don’t feel as if you have to cope on your own. Here are some additional strategies for managing your emotions while preparing for a baby:

Pregnancy emotions tip #1: Understand your body. Between the sixth and tenth week of your pregnancy -- and then again in the third trimester -- levels of estrogen and progesterone spike. These pregnancy hormones can affect the levels of neurotransmitters, the hormones that regulate our emotions, and leave new moms-to-be feeling unusually sad or irritable. Make sure your loved ones know there’s a reason for your sudden tears or tantrums so they cut you some slack. Carving out time for rest and relaxation will help you stay in touch with your emotions and ask for TLC when you most need it.

Pregnancy emotions tip #2: Lessen your stress. If you find your mind spinning with worry about how a new baby will affect your body, finances, career, relationship, and everything else under the sun, you’re not alone. Becoming a parent is a momentous rite of passage. Ask yourself, what can I do to reduce my anxiety? It’s important for moms-to-be to make time for stress-reducing activities like yoga, massage, walking, taking a bath, or reading a good book. Managing your stress will not only help smooth out your moods, but will help create a healthy physical and mental environment for your developing new baby.

Pregnancy emotions tip #3: Be nutrition smart. Eating nutritious foods is an important part of caring for your pregnant body as well as your new baby. Good nutrition is also essential for your emotional wellbeing. A drop in blood sugar can foul up your mood under normal circumstances, but it can really throw you for a loop when you’re expecting. By eating regularly throughout the day, and choosing healthy snacks like carrot sticks and hummus or plain yogurt and a fruit, -- you can help prevent hunger-related outbursts and boost your intake of vital nutrients.

Above all, be kind and patient with yourself during this time. When you find yourself acting out big emotions or flip-flopping from happy to sad and back again, take a deep breath. Remind yourself that this is great practice for dealing with an adorable but irritable infant and toddler!

Photo by Daria Litvinova on Unsplash