Pregnancy is exciting, but dealing with nausea, fatigue and aches while trying to stay productive at work can be challenging. Whether you are sitting at a desk all day, on your feet for long hours or handling a high-stress job, small adjustments can help you feel more comfortable and manage symptoms effectively.

Here is how to navigate common pregnancy symptoms at work while staying healthy and productive.

1. Managing nausea and morning sickness at work

Nausea can strike at any time, making work tasks difficult. While every pregnancy is different, these tips can help:

• Eat small, frequent meals to prevent an empty stomach, which can make nausea worse. Try eating every two to three hours, even if it is just a light snack.
• Keep snacks at your desk such as crackers, dry toast, nuts or fruit to help settle your stomach.
• Try ginger in tea or as chews, as it may ease nausea.
• Stay hydrated by drinking water throughout the day, but sip slowly if drinking too much at once makes you feel sick.
• Identify triggers such as certain smells, and keep a lemon wedge or essential oil nearby to help mask strong odours.
• Take fresh air breaks by stepping outside for a few minutes to relieve queasiness.

If nausea is severe and affecting your work, speak to your doctor about safe anti-nausea treatments.

2. Fighting pregnancy fatigue at work

Fatigue is common in early pregnancy as your body works overtime to support your baby. To stay alert at work:

• Take short breaks to stand up, stretch or walk for a few minutes to boost circulation and energy.
• Prioritise energy by tackling the most important work when you feel most alert.
• Stay hydrated as dehydration can worsen fatigue. Keep a water bottle at your desk as a reminder to drink regularly.
• Adjust your workstation by using good posture and a lumbar cushion for support if sitting for long periods.
• Get fresh air by going for a short walk outside or opening a window to feel refreshed.

If you feel constantly drained despite resting, talk to your doctor about checking iron levels, as anaemia is common in pregnancy.

3. Managing back, hip and joint pain at work

As pregnancy progresses, extra weight and hormone changes can cause aches and discomfort. To reduce pain:

• Use a supportive chair with a cushion behind your lower back if needed.
• Keep your feet flat on the floor and avoid crossing your legs, as this can affect circulation.
• Change positions often by standing and stretching every 30 to 60 minutes. If standing, shift your weight and take seated breaks when possible.
• Wear comfortable shoes with good support if you stand for long periods to prevent leg pain and swelling.

If pain is severe or persistent, a physiotherapist or prenatal specialist can provide personalised advice.

4. Handling swelling in feet and hands

Swelling (oedema) is common in pregnancy, especially if you sit or stand for long hours. To reduce discomfort:

• Elevate your feet by propping them up on a small footrest or stool under your desk when possible.
• Wear compression socks to improve circulation and reduce swelling.
• Move frequently by walking around at least once every hour to prevent fluid buildup.
• Drink plenty of water to help flush excess fluids and prevent swelling.
• Limit salt intake by choosing fresh foods over processed snacks, as too much salt can worsen fluid retention.

If swelling suddenly worsens, especially in the face or hands, contact your doctor as this could be a sign of preeclampsia.

5. Managing mood swings and stress at work

Hormonal changes can affect emotions, making work feel overwhelming at times. To manage stress:

• Take deep breaths by inhaling deeply for four seconds, holding and exhaling slowly to calm the nervous system.
• Step outside for a short walk or fresh air break to clear your mind.
• Listen to calming music with headphones if allowed, as background music can help with relaxation.
• Communicate with your manager about any adjustments needed if your workload feels overwhelming.
• Get support by talking to a friend, partner or pregnancy group to share your experiences and ease worries.

6. How to plan for bathroom breaks

Pregnancy increases the need to urinate frequently, which can be tricky in a busy work environment.

• Drink fluids steadily rather than too much at once to avoid urgent trips to the bathroom.
• Plan around meetings by using restroom breaks before or after long sessions.
• Wear comfortable clothing and avoid tight waistbands that put pressure on the bladder.

If urination is painful or frequent at night, check for a possible urinary tract infection (UTI), which is more common in pregnancy.

7. What to do if symptoms become too difficult

Pregnancy symptoms vary, and some days are easier than others. If you struggle with severe nausea, exhaustion or pain, consider:

• Requesting flexible hours if your workplace allows adjustments to your start or break times.
• Using sick leave when needed to rest if symptoms become unmanageable.

Your health and wellbeing come first, so do not hesitate to adjust when needed.

Final thoughts

Managing pregnancy symptoms at work requires balancing movement, rest, hydration and stress management. Simple changes, such as adjusting your workstation, eating small meals, taking short walks and prioritising rest, can make a big difference.

• Listen to your body by resting when needed and avoiding overexertion.
• Communicate with your employer about possible support or flexibility.
• Prepare ahead by keeping snacks, water and a small pillow at work for added comfort.

Every pregnancy is different, so adjust these strategies to what works best for you. With the right approach, you can stay comfortable, productive and healthy throughout your pregnancy at work.

‍