It can be the best time of your life; it can be the worst time of your life. Pregnancy, that is. For many women, pregnancy leaves us with a heavenly glow, thick lustrous hair, a bounce in our step. Unfortunately, it can also leave us with aches and pains and few options to relieve the pain. Tension headaches can often crop up during pregnancy, for a variety of reasons. If you know the cause of your headache, you’re halfway to relieving the pain.
Your first line of defense is to eliminate triggers. Often a lack of sleep can lead to a tension headache – the solution is simply getting more sleep. It may not be easy, but it’s important at any time, especially important during pregnancy, to get sufficient rest. Take short catnaps during the day may help increase your sleep without being a huge drain on your time.
Awkward positions can also lead to tension headaches. Make sure your mattress is sufficiently supportive, along with a comfortable pillow. You may also want to try a large body pillow, available at most major retailers, to ease the pressure of your growing tummy.
Dehydration can also trigger a headache while pregnant, and the solution is as simple as drinking more. Dehydration can also trigger contractions, so it’s doubly important to drink plenty. If you are unable to keep down any liquids due to morning sickness, it’s time to contact your doctor, who can prescribe or suggest over the counter medications that may help. Low blood sugars may also trigger these headaches, and they often accompany dehydration due to morning sickness. Try eating small, healthy snacks at regular intervals.
If your muscles are very tensed up, you will want immediate relief, even if you haven’t been able to eliminate the triggers. Massaging the affected area will provide immediate relief – a simple shoulder and neck massage will often do the trick. For a full body massage, consult a massage therapist who is trained in pregnancy massage. Yoga may also be helpful for the same reason massage is – it relieves muscle tension and is relaxing. Again, though, attend classes specifically geared towards pregnant women.
Heat and cold can help relieve muscle tension as well. You may find one works better than the other, or you may find that alternating hot with cold helps. Either way, it’s important to avoid temperature extremes – use a warm towel and a cool towel, not a pack of ice and a hot pad. Combining temperature therapy with massage can be extremely effective.
Certain scents are known to relieve tension headaches and relax you – lavender, eucalyptus, and sandalwood are all effective. Use pure essential oils (found at your local health food store) rather than artificial or diluted versions, and add a few drops to a bowl of warm water. You can breathe in the scents, or you can soak a towel in the water, then wrap around your neck while relaxing.
If the above measures don’t provide you any relief, talk to your doctor about using acetaminophen (Tylenol) or caffeine, or both together. Do not take any over the counter medications that have not been approved by your doctor.
If you continue to have tension headaches, you may need to discuss various stress management techniques with your obstetrician, and you may also request to be evaluated for depression. Depression can often crop up during pregnancy, due to hormonal and emotional changes, and is not a sign of weakness. It can be treated effectively during pregnancy, and it’s important that you do receive help for prenatal depression.
Pregnancy doesn’t have to be all about aches and pains. Nurture your body as much as you nurture the growing baby within it, and your nine (ten!) months will pass before you know it.
