Staying active at work while pregnant

Eight hours at a desk, a long shift on your feet, or a two-hour commute through Lagos traffic or on a crowded London train: work takes up a big part of a pregnant woman's day. The way you sit, stand and move through those hours can make a real difference to how you feel. Here are practical ideas for different kinds of work.

If you work at a desk

• Set up your space. Adjust your chair so your feet are flat on the floor or on a footrest, your knees are level with or slightly below your hips, and your lower back is supported. A small cushion helps as your bump grows.
• Bring your screen to eye level and keep your keyboard close so you are not reaching forward.
• Move every half hour or so. Stand up, walk to the water cooler, take the stairs one floor if you feel well, or deliver a message in person instead of by email.
• Desk stretches: roll your shoulders, gently turn your head side to side, circle your ankles and flex your feet under the desk.
• Walk at lunchtime. Even ten minutes outside can lift your energy and mood.

If you work on your feet

Teachers, nurses, hairdressers, shop assistants and market traders often spend long hours standing.

• Wear comfortable, supportive, low-heeled shoes.
• Shift your weight from foot to foot, and rest one foot on a low step or box from time to time.
• March gently on the spot or rise up onto your toes to keep the blood flowing in your legs.
• Sit down whenever you can, and ask for a stool or chair at your workstation.
• Take regular breaks with your feet raised.
• Ask your midwife whether support stockings might help with swelling.

If your work is physical

Jobs that involve heavy lifting, long periods of bending, climbing ladders, exposure to chemicals or extreme heat may need to change in pregnancy.

• Bend your knees, keep your back straight and hold loads close to your body.
• Avoid lifting anything heavy if you can, and ask colleagues for help.
• Avoid climbing ladders or working at heights as your balance changes.
• Speak to your manager about adapting your tasks.

In the UK, once you tell your employer in writing that you are pregnant, they should assess the risks of your work and make reasonable changes to keep you safe. Wherever you work, it is right to ask for adjustments.

On the commute

• Ask for a seat on public transport. In London, a 'Baby on Board' badge can help. Many people are glad to offer a seat but do not always notice.
• If you drive, wear your seatbelt with the lap strap under your bump across your hips and the diagonal strap between your breasts, to the side of your bump. Never put the belt across your bump.
• Take breaks on long journeys to walk around and stretch your legs.
• If you can, walk part of the way or get off a stop early, when you feel well and the route is safe.

Fuel and fluids

• Keep a water bottle on your desk or in your bag and sip through the day.
• Pack healthy snacks so you can eat little and often.
• Take your proper lunch break, and eat away from your workstation if you can.

Know when to slow down

If you are exhausted, in pain, dizzy or struggling, talk to your manager, occupational health team or midwife. You may be able to adjust your hours, take more breaks or work from home. Call your midwife or maternity unit straight away if you notice bleeding, fluid leaking, severe tummy pain, a severe headache with vision changes, regular tightenings or your baby moving less than usual, even if you are in the middle of a shift. Your health comes before any deadline.

Working heartily, resting wisely

“And whatsoever ye do, do it heartily, as to the Lord, and not unto men” (Colossians 3:23). Working well in pregnancy does not mean working as if nothing has changed. Doing your work heartily, as to the Lord, includes caring for the body He has given you, taking the breaks you need and asking for help without apology. Your faithfulness is seen.

A prayer for the working day

Lord, go with me to work today. Give me strength for my tasks, kindness from my colleagues and wisdom to know when to pause. Help me honour You in how I work and in how I care for myself and my baby. Amen.