Having headaches while you are pregnant is common. It can be tough to deal with the pain. However it is possible to get pregnancy headache relief.
Why Are Headaches Common In Pregnancy?
A lot of women find they have regular headaches during their pregnancy especially in the first trimester. This isn’t uncommon and is not usually harmful, but can be uncomfortable for you.
Pregnancy headaches can leave you feeling miserable if they become part of your daily life. It’s important to know how to get relief from headaches in pregnancy.
If you are experiencing migraines during your pregnancy rather than just tension headaches let your midwife know so you can be monitored.
Migraines can be a sign of pre-eclampsia in later pregnancy. You can read more about pre-eclampsia here.
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Causes of headaches in pregnancy include:
- Fluctuating hormones
- Changes in your blood circulation
- Stress
- Muscle tension
- Caffeine withdrawal
- Dehydration
- Lack of sleep
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Tips For Pregnancy Headache Relief
More Rest Less Stress – Try to get as much rest as possible during your pregnancy. Reduce strenuous activity, reduce chores, and take naps if you find them beneficial.
Also try to relax as much as you can. Avoid stressful situations that could bring on tension headaches. If you need help to relax try some guided meditation.
Keep A Good Posture – Poor posture can cause stress and tension in the muscles of the back and neck which can cause headaches. Ensure you are always sitting in a chair that gives you good posture and try not to strain your neck at any time.
Avoid having a lot of pillows at night as this could put stress on your neck and ensure you have a good supportive mattress. I used a pregnancy pillow with both of my pregnancies.
The full body pillows give amazing neck support, as well as supporting your back, belly, and knees. I loved mine, and have been guilty of using it while not pregnant as it’s so comfortable.
Heat Packs/Cold Compress – Try applying a wheat pack that is suitable for the microwave or a cold compress such as a bag of frozen peas. Apply them to your forehead or to the base of your skull.
I found that a cold cloth on my forehead was one of the best ways to get relief from my pregnancy headache. I used to wet some wash cloths and put them in the freezer. I never knew when I headache would strike.
Mild Painkillers – There are mild painkillers that are safe to take during pregnancy but always check with your doctor first. You will usually be recommended to take the lowest dose and to limit the usage as much as possible.
Regular Exercise – Exercise can help balance blood sugar levels and can improve your breathing. Exercising regularly can help reduce the quantity and severity of your headaches. Walking, swimming, and prenatal yoga are all safe during pregnancy. Just remember not to overdo it.
Avoid Potential Triggers – Certain foods can trigger headaches. After a headache it may be worthwhile to jot down what you ate before it started to see if you can spot a pattern and know what foods to avoid.
Potential triggers of headaches include:
- Cheese
- Chocolate
- Nuts
- Excessive amounts of drinks containing caffeine
- Citrus fruits
- Bananas
- Sour cream
- Plums
- Avocados
- Sausage, salami, and hotdogs
Complementary Therapies – There are several complimentary therapies to help you get relief from pregnancy headaches that are safe during pregnancy but always check with your doctor or midwife first.
Acupuncture stimulates points on your body with needles and can help relieve pain. Acupressure uses the same principle but with touch and may be a good idea if needles are a problem for you (I’m terrified).
Osteopathy helps to realign your bones, joints, and muscles to relieve tension and is particularly good for the shoulder and neck tension that can lead to headaches.
Reflexology works on the principle of areas of your foot corresponding to parts of your body and massaging those areas will reduce the pain in your body. It is thought that your big toes match up to the head and neck although there is a technique to it.
Eat And Drink Regularly – Try to eat as healthy a diet as possible. Have a wide variety of fresh, unprocessed foods to help you get the nutrients your body needs.
Eating regularly will help balance your blood sugar. You may find it beneficial to eat smaller meals more often as larger meals may be off putting especially in early pregnancy.
Try to drink water regularly, at least 1.5 litres per day as dehydration can cause headaches.
Massage – Gently massaging your head or the pulse points on your forehead can help with pregnancy headache relief. You could also look into getting a professional pregnancy massage to help relieve any tension you may have.
Keep A Regular Sleep Pattern – Try to keep your sleep pattern as regular as possible. Too little or too much sleep can trigger headaches. Read here for tips on dealing with insomnia during pregnancy.
Having headaches during pregnancy is no laughing matter, I’ve been there. It can be tough trying to deal with the pain.
However, it is possible to get pregnancy headache relief so you can relax more and try to enjoy being pregnant.
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