Pregnant at work: how to deal with it?

Trips to the office when you are pregnant

If you have to drive more than 100 km daily to get to work, fatigue or trepidation problems can occur from the sixth month of pregnancy. We take stock with our doctor if we feel too tired! Likewise, we also try to reduce our business trips. They can indeed promote contractions, especially at the end of pregnancy and thus increase the risk of premature childbirth. Better to use the train. This mode of transport is the most suitable both in terms of safety, but also at the physiological level because it allows to move during the journey and therefore to reduce the risk of venous thrombosis (phlebitis). And we don’t hesitate to ask for a seat, because we have priority in public transport. For long journeys, we prefer the plane to the car. If we use our car, we put on our seatbelt (on either side of your abdomen and not in front) under her belly.

Protecting your back when working pregnant

The natural arch of women is further accentuated during pregnancy, often resulting in lower back pain from the 3rd quarter. Pregnant, you must therefore pay particular attention to the ergonomics of your workstation. When you are seated, for example, you can add a small cushion behind you to obtain sufficient support for your lower back. During the day, if you are teleworking for example, and if you have the possibility, get in the habit of making movements to ease the arch of the back, like “the position of the cat on all fours” which makes the back round. Doing yoga is still the best way to achieve good posture and relieve your back. At last, avoid too high heels or flats. Instead, choose models that are comfortable with low heels (3-4 cm) and not too tight in case your feet swell. Generally, avoid carrying heavy loads. If your labor is incompatible with pregnancy, you can request a temporary employment arrangement. The initiative can also come from the employer, after consulting the occupational physician, in particular when the position exposes pregnant or breastfeeding women to toxic risks for reproduction. If you work at night, you can therefore request a transfer to a day job. If reclassification is impossible, the employee then benefits from a suspension of her employment contract, independent of maternity leave.

Elevate her legs for a better pregnant position

At the end of pregnancy, the legs tend to swell. If you work seated, remember to lengthen and elevate your legs as often as possible in order to facilitate blood circulation. A position that will also help relieve your back. If it gets you disapproving looks, just get up regularly to take a few steps, or tiptoe a few times in a row. A small swelling may also appear in the ankles and feet. If it gets worse, do not hesitate to consult your doctor.

See our article: Pregnant, do away with heavy legs

Take regular breaks during pregnancy

From the second trimester, the contractions intensify with activity. So be careful not to work standing continuously. In addition, pregnancy involves a change of rhythm due to progesterone which, produced in large quantities, tends to increase sleep. Many pregnant women suffer from insomnia at night., and sudden and irrepressible drowsiness during the day. We must accept this change in regularly incorporating relaxation breaks of 5 to 10 minutes at workor even a short nap after lunch if possible.

Split meals for pregnant women

Pregnancy can disrupt the blood sugar cycle, causing food cravings at different times of the day. So don’t hesitate to split your meals and provide some “snacks”, such as fruit or granola bars. The principle is to adapt to your new state. Generally, pregnant women only need to increase their diet by an additional 10%. More than quantity, it is therefore the quality that must be sought, in particular by favoring varied menus (green vegetables, fish, fruits, cereals, dairy products…) to provide a maximum of nutrients necessary for the proper development of the fetus. You should therefore avoid settling for a sandwich at each meal.

Drink lots of water when you are pregnant

The need for liquid is greater during pregnancy. Drinking 1,5 to 2 liters of water per day makes it possible to avoid muscle cramps, frequent from the third trimester, and to preserve a good balance. Tap water or fountain water can do the trick, but rather prefer water rich in magnesium (Hépar, Rozana, Contrex…) if you suffer from constipation. On the other hand, limit tea and coffee to two cups a day, as they can promote contractions of the uterus because of the caffeine they contain.

Recover after your day’s work

Once back home, take the time to rest to recover from your working day. Now is not the time to start household chores… On the contrary, give yourself a real moment of relaxation by lying down with your legs raised and taking the time to breathe well. And do not hesitate to rely partly or totally on your partner to do the various chores of the house.

Learn about your rights at work when you are pregnant

The Labor Code does not provide no schedule adjustment during pregnancy, but your collective agreement certainly allows it. Some employees may therefore be absent for one hour per day from the 6th month. On the other hand, be aware that you can be absent, while being paid, to go to medical visits. (This does not apply to childbirth preparation and parenting sessions.) So find out about your rights so that you can best reconcile work and pregnancy.