Stay
Healthy While Working During Pregnancy
If you are a working
woman, if you feel well during your pregnancy, and if your job is one you can
continue without risk or strain, you can probably plan to work until your due
date or until your labor starts!
Consider your needs and
decide how long you wish to work. Some women like to work as long as they can
so that they don’t waste any maternity leave and can use more of it after their
baby is born. Others get tired or uncomfortable and it becomes difficult for
them to work, especially if they have a strenuous or stressful job or commute.
Talk to your doctor about your situation.
While you are working, you
want to maintain your health and ensure that your baby has a healthy environment
in which to grow and develop.
Here are some tips:
Some foods and smells can
trigger nausea during pregnancy. The sweet roll you used to love for your
morning snack may now cause your stomach to churn. Recognize these changes and
stay clear of these foods and smells so you don’t make your nausea worse.
Keep crackers in your desk
at work and use them to stave off nausea – a stomach that is very empty or very
full will cause more problems.
Drink 6-8 glasses of water
a day to stay hydrated. Dehydration will make your morning sickness worse.
Get plenty of sleep and
allow yourself more time to get ready for work in the morning. Fatigue and
stress will also increase nausea.
You might feel tired much
of the time, especially during the first and third trimesters and even more so
after a long day at work. Take regular breaks, take a short walk (outside if
you can) and move around. If your job is physical, try to take more rest
periods. Rest periods will also help you concentrate. You may want to close
your office door, put your feet up and close your eyes for a few minutes during
lunch or on a break.
In early and very late
pregnancy you may be tired by afternoon. In this case, change your work
schedule if you can so that you can get the higher-energy tasks out of the way
in the morning while you are feeling fresh.
If you have a demanding
job, try to cut back on commitments outside work and get more rest after work so
that you will be prepared for the work day.
Regular exercise will help
your energy level as well. If you were exercising before pregnancy, continue to
do so with guidance from your doctor. If you want to start exercising during
pregnancy talk to your doctor about what you can do to stay active.
Don’t be too proud to
accept help at home and at work where you can. You can always return the favor
after you and your baby are on a regular schedule and you are feeling like your
old self again. Cleaning, mowing the lawn, or grocery shopping can be done by
others or, if you have the financial wherewithal, you can hire someone to do
these things for you until you can take on these responsibilities again. That
way, you can get the extra rest you’ll need to do your job every day.
Go to bed when you are
tired! You don’t have to stay up until midnight to get that extra work done,
just because you always did before. Your body is changing and you and your baby
deserve a little extra sleep.
Move around frequently to
ease the stress on your muscles and back. You may find that standing, lifting
and even sitting for long periods of time will make you tired or sore now, so
listen to your body. Many companies supply an ergonomic chair for office
workers if you have a note from your doctor. Chairs with adjustable arms and
height, and a firm back can help. You can also bring in a small pillow to
support your lower back while you sit. Put your feet up on a box, wastebasket
or stool to take the weight off your lower back and reduce foot and leg
swelling.
Plan for those extra trips
to the bathroom. Don’t try to hold it!
If you have to stand a lot
in your job, put your foot up on a stool or box to change your position and take
the strain off of your low back. Change the leg you elevate every so often to be
sure you pay attention to both legs throughout the day. Wear comfortable shoes
(you may have to get a larger size shoe when you are pregnant) and use pregnancy
or support pantyhose to support your legs.
If you have to lift during
the course of your day, be sure your doctor is OK with the weight you are
lifting. You may have to stop working sooner if your job is strenuous or
requires you to lift heavy weight. Remember to lift the right way so you don’t
strain your back. Your abdominal muscles are already strained so they can’t
help much with lifting!
If your job is very
stressful, you need to rest more and may need to stop working sooner. Stress
can be much harder on a pregnant woman and her unborn child.
Talk to your boss, your
co-workers and others to see if you can reduce some of the usual stress. Talk
to your doctor so she knows what you are up against. She may suggest an earlier
leave or other options.
Learn relaxation
exercises, or take a Yoga class for pregnant women. You can use this to relieve
stress and relax and you will feel much better.
Be sure you talk to your
doctor about the demands of your particular job. Some jobs will increase your
risk of pregnancy complications.
Jobs that should be
carefully evaluated include:
Those that require heavy lifting or require a LOT of lifting (a recent study
found a significant association between physically demanding work and premature
birth. Increased risk of low birth weight infants and maternal hypertension or
pre-eclampsia)
Jobs with lots of standing or strenuous climbing or walking (prolonged standing
at work is also associated with increased incidence of premature birth)
Jobs in toxic environments (hazardous
chemicals, gas, dust, fumes, radiation, or infectious diseases)
Environs with constant loud noise or where machines are very loud or have lots
of vibration
Jobs that require long or intense commutes
Jobs with very long hours or frequent shift changes (shift work and increased
levels of work related fatigue are also associated with premature birth)
Jobs in very cold or very warm environs
Jobs that require a lot of flexibility or balance
If you must continue to
work throughout your pregnancy and your job is high-risk, talk to your employer
about taking a temporary position elsewhere until after the baby is born.
Talk to your doctor and/or
your midwife about what you are feeling and change your plans if your condition
or health is being affected by work.
