Pregnancy pick-me-ups

Take your pick of these ultimate pregnancy pick-me-ups. They’re all affordable and very do-able, so indulge yourself!  

Massage to revitalise or relax

“Just 20 minutes of massage releases endorphins that can help to keep you calm,” says  midwife and holistic therapist Zita West. Massage also nourishes your skin, which can get tight, dry and itchy during pregnancy. You could book yourself a professional pregnancy massage, but why not get your partner to give you a massage at home? Here are a few pointers:

• Don’t lie flat on your back. Prop yourself up comfortably on pillows.
• For back massage, sit on your heels and lean forward, supported on a chair or plenty of large cushions or pillows. Keep the pressure off your lower back, especially from 32 weeks onwards.
• Use a carrier oil, such as sweet almond oil (ideally organic). Always consult a registered aromatherapy practitioner about which essential oils are safe to use during pregnancy.
• Use light strokes rather than firm pressure, and avoid direct contact with the spine.

Energising exercise

Although you may feel more like having a lie-down, a little exercise can really recharge the batteries, as well as benefit your and your baby’s health. Here are a few not-too-demanding options:

• Walking is great exercise throughout pregnancy, and especially in the third trimester when you may not feel like doing anything more strenuous. Exercising in pleasant surroundings, such as a local park, will enhance your mood as well as your fitness levels. Never walk to the point of breathlessness – this means you are using oxygen that should be going to your baby.
• Swimming is great all-round exercise during pregnancy, when taken gently. It also gives you a very welcome feeling of weightlessness. Ask at your local pool or leisure centre about quieter visiting times and ‘women only’ sessions. You could also find out about aquanatal classes, which are gentle, soothing exercise sessions in warm water.
• If you suffer from lower back pain, this variation on the yoga exercise known as ‘the cat’ may help:

Get on all fours with arms and legs hip-distance apart (or kneeling with your elbows on a supportive, comfortable chair) and slowly arch your back, tucking your head into your chest. Then let your back slowly return to its natural position, raising your head and chest to look straight ahead. Repeat 10 times, holding each posture for a few seconds. Try to breathe out as you arch up and in as you relax back.

Alternatively, join a pregnancy yoga class: regular yoga practice will put you in tune with your body.

Anxious about the birth?

One of the best ways of allaying anxieties about the forthcoming birth is to get together with women who have had a positive experience of childbirth, or are pregnant at the same time.

Ask your midwife about signing up for antenatal classes if you haven’t already done so, or contact your local National Childbirth Trust branch to see if there are still spaces. It’s a great way to make friends with fellow mums.

If you are already attending an antenatal class, ask the leader to organise a list of your names and contact details, so you can begin to see people outside of class times. Having a support network of local women can make a big difference.