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If you're like most pregnant women, it's perfectly safe for you to continue working during your pregnancy. However, just being pregnant can present challenges. After all, your body works nonstop for nine months to create and nurture a baby. Factor in the demands of your job with all the related effects of pregnancy — from nausea and fatigue to back pain and swollen feet — and you can easily feel worn out.

Stay healthy and productive on the job by learning how to alleviate some common discomforts of pregnancy and understanding when occupational duties might jeopardize your pregnancy.

Easing nausea and vomiting

It may be called "morning" sickness, but the queasiness you feel during pregnancy — especially during the first trimester — can hit at just about any time of the day or night.

To help ease nausea when you're on the job:
* Avoid nausea triggers. Certain foods and odors can aggravate nausea during pregnancy. That double latte you craved every morning before pregnancy or the smell of foods reheated in the break room microwave may now make your stomach flip-flop. Once you identify things that trigger your nausea, do your best to steer clear of these odors.
* Eat snacks and light meals. Crackers and other bland food can be lifesavers when you start to feel nauseated. Keep a stash in your desk drawer at work. Snacking can keep your stomach from becoming completely empty or too full — two conditions that can make nausea worse.
* Drink plenty of fluids. Your body needs more water in early pregnancy. If you don't drink enough fluid, nausea can become worse. A good goal is six to eight 8-ounce glasses throughout the day.
* Get enough sleep. The more tired you are, the more nauseated you can become. Allow yourself extra time in the morning to get ready for work to avoid rushing around — something else that can trigger nausea.

If you experience severe, prolonged bouts of morning sickness, and simple measures such as these don't help, tell your doctor.

Handling fatigue

Being pregnant, 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.

Fatigue is your body's way of telling you to slow down, but this can be tough during the workday.

To make it through the day, try the following:
* Take short, frequent breaks. Regular rest periods can improve your productivity, especially if fatigue interferes with your ability to concentrate or make decisions. Getting up and moving around for a few minutes can reinvigorate you. Spending a few minutes during your lunch hour or break time with the lights off, your eyes closed and your feet up also can help you recharge.
* Rethink your schedule. Recognize that your energy level fluctuates throughout the workday. If you're exhausted by the afternoon, get your toughest or high-concentration tasks done earlier in the day. If it takes you longer to get charged up in the morning, put off energy-draining chores until the afternoon. If it's an option in your workplace, explore the possibility of flexible work hours to take advantage of the times during the day when your energy level is high.
* Cut back on commitments and activities outside of work. This can allow you to get more rest when your workday is over. If you have a physically demanding job, it's even more important to take it easy when you're not working.
* Be active when you can. Although the last thing you may feel like doing at the end of a long day is exercising, it may help boost your energy level. Take a walk in the evenings after you get home from work or look into a prenatal fitness class — provided you have the OK from your doctor to do so.
* Accept help from others. During work hours, don't be too proud to accept help and support from your co-workers. After work, you may be used to cleaning your house, mowing the lawn and running errands. But to get in extra rest time, consider hiring services to do cleaning or yardwork. Also look into online shopping and home deliveries to gain extra time.
* Go to bed at a reasonable hour. If you're tired by 7 p.m., then turn in for the night.

Staying comfortable

Carrying around a growing baby can make everyday activities like sitting, standing, bending and lifting uncomfortable on the job.
Moving around every few hours can ease muscle tension and help prevent fluid buildup in your legs and feet. Empty your bladder frequently to help relieve pressure. And try these other strategies to make yourself comfortable throughout your workday.

Sitting

If you have an office job, the chair you sit in is important. While the weight in your body is increasing and shifting your posture, it helps to have a seat you can adjust for height and tilt. Adjustable armrests, a firm seat and back cushions, and good lower back support can make long hours of sitting much easier.

If your office chair doesn't have these adjustment options, you can improvise. Use a small pillow or a specially designed cushion to provide extra support for your back. Put your feet up on a footrest — or your wastebasket or a box — to take pressure off your lower back and help reduce swelling in your feet.

Standing

During pregnancy, increased dilation of your blood vessels can cause blood to pool in your legs with prolonged periods of standing. This can lead to pain, dizziness or even fainting.

Standing also puts pressure on your back. If standing is part of your job, put one of your feet up on a box or a low stool to take pressure off your back and decrease blood pooling. Switch feet every so often. You also might find it helps to wear support hose, which can improve the circulation in your legs. Wear comfortable shoes and take frequent breaks to rest your legs. If your job requires that you stand four or more hours each day, tell your doctor. If he or she has concerns, you might need to modify your job duties or stop working earlier in your pregnancy.

Bending and lifting

To prevent or ease back pain, follow proper form when bending and lifting. Check with your doctor about recommendations for lifting — in some circumstances, you might be advised to avoid heavy lifting during your pregnancy. Even if you're lifting something that's not too heavy, keep in mind that there's a right way and a wrong way to lift.


To lift correctly, squat and grasp the load, keeping your back as straight as possible. Keep the load close to your body while using your leg muscles to lift you and the load. Bend at your knees, rather than at your waist, to pick up something from the floor. Avoid twisting your body while lifting.

Keeping stress under control

Stress on the job can inspire you to push hard and achieve many goals. But it can also exhaust you and take away the time and energy you need to care for yourself and your unborn baby.
It may be impossible to eliminate work-related stress, but you can do your best to minimize it. Talk out problems with a supportive co-worker, friend or spouse. Or your doctor might be able to refer you to a support group that can help you deal with stress before it affects your well-being.

Maintaining a good sense of humor and a positive outlook also can help. Surround yourself with positive, not negative people. Focus on the big picture. When you feel yourself getting angry or upset as a result of stress, stop and ask yourself if you can do anything to change the situation. If not, you may just need to let it go.

Learning and practicing some relaxation exercises also can help you release pressure that may build up during the course of a day. Yoga classes designed for pregnant women offer a unique chance to practice relaxation along with strengthening exercises.

Taking proper job precautions

Certain working conditions may increase your risk of complications during pregnancy, especially if you're at risk of complications for other reasons. These activities and conditions include:
* Heavy, repetitive lifting
* Prolonged standing
* Heavy vibrations, such as from large machines
* Long, stressful commutes to and from work
* Exposure to harmful substances

Other job conditions also may be cause for concern. Frequent shift changes, for instance, may make it hard for you to get the proper rest. A hot work environment may decrease your stamina and ability to perform strenuous physical tasks. Activities that require agility and good balance may become more difficult later in pregnancy.

If any of these issues apply to you, mention them to your doctor. He or she will be able to tell you if you need to take any special precautions or modify your work duties. Your doctor can also make specific recommendations throughout the various stages of your pregnancy and, if needed, provide documents for your employer explaining any work restrictions you might need.

Source: The World Wide Web!
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