How to Get Comfortable While Pregnant: What No One Tells You, But Everyone Feels

“How to get comfortable while pregnant” sounds like a question with a quick fix—until you’re in the middle of a sleepless night, adjusting three pillows and still feeling like you’re lying on a pile of bricks.

Pregnancy is many things: beautiful, emotional, and awe-inspiring. But let’s be honest—it’s also physically demanding in ways people rarely talk about. The swelling. The aching hips. The back that doesn’t quite remember what it felt like to sit straight. And let’s not even get started on the 3 a.m. heartburn.

If you’re currently pregnant, chances are your body feels unfamiliar, and your comfort zone has shifted without warning. The good news? You’re not alone, and there are ways to feel better without resigning yourself to nine months of discomfort. We’ve gathered advice from real women, guidance from medical professionals, and a few tips that can make all the difference.

This isn’t about promising perfect sleep or pain-free days—it’s about finding relief where you can and learning to listen to what your body is asking for.

What’s Really Behind the Discomfort?

Before you can feel better, it helps to know what’s going on under the hood. Pregnancy isn’t just a growing belly. It’s a full-body recalibration.

Your Body’s Quiet Engineering

From the moment your pregnancy begins, hormones like relaxin and progesterone start shifting the way your muscles and joints behave.

Relaxin does exactly what it sounds like—it relaxes things. That’s helpful when it comes to preparing for labor, but it also makes joints looser, backs sorer, and hips ache by the end of the day.

Meanwhile, your uterus doesn’t just grow; it nudges your organs out of the way. That tightness under your ribs or the occasional breathlessness? It’s your diaphragm trying to find space.

Different Trimesters, Different Battles

First Trimester: Think nausea, fatigue, and bloating. Many describe this as “the hangover that doesn’t end.”
Second Trimester: Relief from nausea, but a new guest arrives—round ligament pain. Sudden stabbing feelings in your lower belly when you stand or roll over.
Third Trimester: The home stretch is also the heaviest. Swollen ankles, constant bathroom trips, and a belly that makes it hard to tie your shoes.

One overlooked culprit in second-trimester discomfort? Poor posture. As your center of gravity changes, your lower back starts working overtime. It’s subtle but significant.

Sleep: The Great Pregnancy Puzzle

It’s one of life’s ironies—just when you need more rest than ever, sleep becomes harder to come by. Hormonal shifts, baby kicks, and frequent bathroom trips don’t exactly make for a restful night.

Why Left is Best

Most OBs recommend sleeping on your left side during pregnancy. It sounds specific, but there’s a reason: this position encourages better blood flow to the placenta and helps your kidneys do their job (translation: less swelling).

Lying flat on your back later in pregnancy can compress a major vein and reduce circulation.

Pillow Tactics

You don’t need a $100 pregnancy pillow (though they can be worth it). Strategically placed regular pillows can work just as well—one between the knees, another supporting your belly, and one behind your back to keep you from rolling flat.

Try a wedge pillow under your belly if you’re dealing with pelvic pain. It doesn’t look like much, but it reduces pressure in ways a full-size pillow can’t.

Also, consider setting your room temperature slightly cooler than normal. Around 65°F helps regulate the increased body heat that comes with pregnancy.

Dress the Part (And the Comfort Will Follow)

Your regular jeans may still technically fit in the second trimester, but that doesn’t mean you should keep squeezing into them.

Choose Fabrics That Work With You

Natural fibers like bamboo and cotton breathe better than synthetics. Look for clothing with a bit of stretch and support, especially around your lower back and abdomen.

High-rise maternity leggings can act like a gentle belly hug, especially late in the day.

Don’t Forget Your Feet

Your feet might grow (temporarily or permanently), so resist the urge to wear tight shoes. A pair of supportive sneakers or orthopedic sandals can do more for your comfort than any massage.

And if you’re standing a lot, compression socks can be a quiet hero, helping to manage circulation and keep swelling in check.

Eat and Drink for Ease, Not Just Nutrition

Food is more than fuel during pregnancy—it can be a source of comfort, a way to reduce symptoms, and even a way to sleep better.

The Unsung Heroes: Magnesium and Potassium

Magnesium-rich foods like pumpkin seeds, almonds, and leafy greens can help reduce nighttime leg cramps. Potassium (hello, bananas and avocados) helps manage bloating and water retention.

And don’t underestimate hydration. Aim for about 10 cups of fluids a day, as recommended by the Mayo Clinic. Dehydration can make cramps and headaches worse, and even trigger contractions.

Ginger isn’t just a folk remedy. Studies, including one in the journal Nutrients, confirm its effectiveness for easing nausea. Ginger tea or chews can be a lifesaver in early pregnancy.

Movement That Helps, Not Hurts

Exercise during pregnancy doesn’t have to mean cardio. In fact, gentle movement is often more effective at reducing discomfort.

Stretch, Walk, Repeat

Prenatal yoga classes (in person or virtual) offer modified poses designed to open the hips and relieve pressure. Focus on movements that target the lower back, hips, and hamstrings. One move you can do anywhere: cat-cow stretches on all fours.

A daily walk, even just 15 minutes, can ease stiffness and get your blood moving. Bonus: it often helps digestion too.

Don’t Skip the Core

You don’t need to do sit-ups. In fact, please don’t. But simple pelvic tilts and breathing exercises can engage your deep core muscles—supporting your growing belly and reducing back pain.

Pelvic floor therapists are an underutilized resource during pregnancy. They can teach you how to engage muscles that will support you now and help with recovery after birth.

Build a Daily Rhythm Around Comfort

Comfort isn’t one action—it’s a rhythm. Small changes to your daily routine can shift how your entire day feels.

Morning

Nibble on crackers before getting out of bed to ease nausea.
Take a warm shower (not hot) to loosen stiff muscles.
Avoid tight clothing that restricts breathing or movement early in the day.

Afternoon

Elevate your feet when possible to reduce swelling.
Eat small, frequent meals to avoid energy crashes or bloating.
Use a heating pad on your lower back for 15–20 minutes mid-afternoon.

Evening

Wind down with a warm bath and a few drops of lavender oil (safe in moderation after the first trimester).
Try a short stretch session before bed instead of scrolling on your phone.
Prop up slightly when sleeping to ease heartburn.

When to Take Discomfort Seriously

Some discomfort is part of pregnancy. But not all discomfort should be ignored.

According to the American Pregnancy Association, contact your healthcare provider if you experience:

Persistent or sudden swelling in the hands, face, or feet
Sharp abdominal pain
Visual disturbances or severe headaches
Reduced fetal movement after 28 weeks

These could signal conditions like preeclampsia or other complications. It’s always better to call and be told it’s nothing than to ignore something that needs attention.

Don’t Forget the Emotional Side of Comfort

Comfort isn’t just physical. Many women find pregnancy emotionally overwhelming, especially with the pressure to feel grateful and glowing all the time.

Make Space for Your Mental Health

Journal: Even 5 minutes a day can help process shifting emotions.
Connect: Whether it’s a friend, therapist, or online group, sharing your feelings can ease the weight.
Breathe: Simple breathing techniques or guided meditations can ground you when anxiety creeps in.

Many hospitals and birth centers now offer virtual mental health support for pregnant patients. You don’t need to wait until postpartum to ask for help.

Your Comfort Is Worth Prioritizing

There’s a quiet pressure during pregnancy to “power through.” But just because discomfort is common doesn’t mean it should be overlooked. How to get comfortable while pregnant isn’t a luxury question—it’s a vital part of caring for yourself and your baby. Your body is doing something remarkable, and it deserves support at every step.

So, shift the pillow again. Buy the maternity leggings. Ask for help when you need it. You’re not being needy—you’re being wise.

And if you’re looking for guidance tailored to your journey, reach out to OB2me. Our team is here to help you navigate prenatal care with comfort, clarity, and confidence. Because in this season, comfort isn’t just about feeling better—it’s about being cared for, the way you deserve.

FAQs

How do I get rid of uncomfortable feeling during pregnancy?

You can ease discomfort during pregnancy by staying hydrated, wearing supportive clothing, practicing gentle movement like prenatal yoga, and using pillows for proper sleep positioning. Always speak with your OB if discomfort feels intense or unusual.

Why is it so hard to get comfortable while pregnant?

Pregnancy causes hormonal changes, weight gain, and shifting posture, all of which can lead to joint pain, swelling, and pressure on internal organs—making comfort harder to achieve.

What is the best position to relax while pregnant?

Lying on your left side with a pillow between your knees and one supporting your belly is often the most relaxing and safest position during pregnancy.

How can I relax myself during pregnancy?

Relax by practicing deep breathing, stretching, taking warm baths, listening to calming music, or doing mindfulness exercises designed for prenatal wellness.

What positions should be avoided during pregnancy?

Avoid lying flat on your back for extended periods after the first trimester, as it can reduce blood flow, and steer clear of any positions that cause dizziness or discomfort.