Stay off your feet—at least as much as possible. If your job demands that you stand for long stretches, take sitting or walking breaks. If possible, keep one foot on a low stool, knee bent, while you stand, to take some of the pressure off your back. Switch feet regularly. Flex them periodically, too.
Put your feet up. Find a box, a wastebasket, or another sturdy object on which to discreetly rest your weary feet under your desk.
Take a break. Often. Stand up and walk around if you’ve been sitting; sit down with your feet up if you’ve been standing. If there’s a spare sofa and a slot in your schedule, lie down for a few minutes. Do some stretching exercises, especially for your back, legs, and neck. At least once (or even twice) every hour, do this 30-second stretch:
Raise your arms above your head, clasp your fingers, palms up, and reach up. Next, place your hands on a desk or table, step back a bit, and stretch out your back. Sit down and rotate your feet in both directions. If you can bend over and touch your toes—even from a seated position—go for it to release the tension in your neck and shoulders.
Adjust your chair. Back hurt? Slip on a lumbar cushion for extra support. Bottom sore? Slide a soft pillow onto your seat. If your chair reclines, consider setting it back a few notches to create more (and more!) space between your belly and your desk.
Hang out by the water cooler. Not for the latest gossip (though that certainly can be a perk) but for frequent refills of your cup. Or keep a refillable water bottle at your desk. Drinking at least 64 ounces of water a day can keep many troublesome pregnancy symptoms at bay, including excessive swelling, and may help prevent a UTI.
Don’t hold it in. Emptying your bladder as needed (but at least every two hours) also helps prevent UTIs. A good strategy. Plan to pee every hour or so, whether you need to or not. You’ll feel better overall if you avoid getting to the bursting point. (Now’s not the time to have to sprint to the bathroom.)
Take time for your tummy. Every expectant mom’s job description includes feeding her baby regularly, no matter what else is on her workday agenda. So plan accordingly—making room in even your busiest days for three meals, plus at least two snacks (or five to six mini meals). Scheduling meetings as working meals (and trying to have some say about what’s served) may help. So will keeping a supply of nutritious snacks in your desk and your purse, as well as in the office fridge, if there is one. Rediscover brown bags—they’re not particularly glam, but they can keep you and baby fed when time’s not on your side.
Keep an eye on the scale. Make sure job stress—or erratic eating—isn’t keeping you from gaining enough or is contributing to excess weight gain (as it can for stress eaters, especially if they work near a vending machine or another easy junk food outlet).
Pack a toothbrush. If you’re suffering from morning sickness, brushing your teeth can protect them between bouts of vomiting—plus it helps freshen up your breath when it most needs freshening. Mouthwash will also be a welcome addition to the breath-freshening team, and it can help dry out a mouth that’s full of excess saliva (which is common in the first trimester and can be extra embarrassing at work).
Lift with care. Do any necessary lifting properly, to avoid strain on the back (see
page 237
).
Watch what you breathe. Stay out of smoke-filled areas; not only is smoke bad for you and your baby, it can also increase fatigue.