Looking for positions to relieve gas while pregnant? The bottom burp, the one-cheek squeak, the squeeze of the cheese — farts by any name can be as sweet if you need to get rid of those bubbles in your bowels.
First, know that you are not alone.
In this study, 75% of the pregnant participants reported bowel issues of some sort.
And just because gas is a common complaint, it doesn’t mean you just have to survive it.
Trapped gas while pregnant can cause you to feel bloated and uncomfortable.
Sometimes there’s a noticeable swell of your belly.
Luckily, there are ways to find relief.
Let’s dive in.
In this article: 📝
- Gas pain during pregnancy
- How to get rid of gas pains while pregnant
- How to relieve gas while pregnant
Gas pain during pregnancy
We all get gas.
It’s part of what happens as your digestive system breaks down your food.
It’s also a result of excess air that you might take in when you eat, laugh, and talk.
So why does this happen more frequently when you’re pregnant?
Well, there’s no one cause, but one of the most common culprits is hormones.
Yep, they’re at the bottom of most pregnancy symptoms, and they can play a role here too. The key players are:
- Progesterone. This is one of the main hormones responsible for ensuring the perfect environment for your little one to grow and develop in. One function of progesterone is to relax your muscles during pregnancy — which is great. Except when it’s happening in your digestive tract and works to slow your system right down.
- Estrogen. Progesterone is not the only hormone that gets in the way. Increased levels of estrogen may cause your body to retain fluids, making it tougher for what’s in your digestive tract to get out.
Also, your growing uterus is putting added pressure on your intestines.
That not only adds to the slowing down of your digestive system but can also make it harder to get those bubbles of gas out when they arise.
Their exit routes are not as seamless, to say the least.
The result? You may experience gas, bloating, and constipation.
While having gas during pregnancy is par for the pregnancy course, there are some cases where it could signal something more serious, like intestinal disease, allergies, or infections.
A condition called preeclampsia that affects your blood pressure and damages your organs can also cause uncomfortable symptoms.
If you have any excessive pain, fever, excessive vomiting, or heavy vaginal bleeding, it’s important to talk to your doctor to rule out anything more serious.
Otherwise, let’s move to the next step:
How to get rid of gas pains while pregnant
Never fear — pregnancy gas pain relief is here.
Added to this, health researchers are continuing to investigate how yoga can have a positive effect on our digestive systems and relieve uncomfortable symptoms.
Put it all together, and yoga positions could be really helpful for ushering out that gas.
Plus, according to the CDC, it’s a good idea to get at least 150 minutes of exercise per week when you are pregnant.
So by getting into these helpful positions, you may kill two birds with one stone.
Before you proceed — while these poses are on the list of safe poses to do while pregnant**, it’s best to check in with your doctor before you start any new activity.””
Positions to get rid of gas while pregnant
Positions everyone! Let’s try these moves.
1. Child’s pose
Of course, a fitting name for a pose to do while you’re pregnant.
Added bonus? It can help relieve gas that’s stuck where it shouldn’t be.
Start on all fours.
With your hands facing down on the ground, move your bum backwards until it’s over your heels.
Move your forehead in the direction of the ground. (It doesn’t have to touch.)
Breathe there for a few minutes.
2. Happy baby pose
Okay — just when you thought you couldn’t get a more pregnancy-related name than child’s pose, there’s happy baby.
And it looks just as it sounds. Lying on your back, grab hold of the outside of your feet.
Gently rock yourself back and forth, and side to side.
Do what feels good for you.
3. Malasana or garland pose
This is basically a squat.
If you can, bring your hands together in a prayer position at your center.
4. Seated forward bend
This is called Paschimottanasana.
Sitting with your legs out in front of you, reach for your toes.
You don’t have to touch them.
You can keep upright or fold forward onto your legs.
5. Cow pose
Known as Bitilasana, this one’s on all fours.
Start with a neutral spine, staring out in front of you.
Inhale and lift your sit bones upward and allow your belly to sink downwards.
Lift your head up and relax your shoulders.
6. Cat pose
Called Marjaryasana, cat pose goes hand-in-hand with cow pose.
As you exhale, round your back like your favorite Halloween cat, tuck your tailbone in, and release your head to the floor.
Be warned — you may find these poses super effective for relieving gas.
Whatever happens, wear it proudly. Dare we say, toot your own horn?
How to relieve gas while pregnant
And then, here are some other useful tips:
- Drink enough fluids. The American Pregnancy Association recommends eight to twelve glasses a day.
- Avoid foods that cause excess gas. Fried foods are a culprit. As are vegetables like asparagus, broccoli, leaks, and cabbage. And yes, the old adage about beans making you fart? All true. For some people, whole grains and dairy can also have an impact.
- Eat and drink slowly. Full license to take a leisurely lunch. Eating too quickly may mean you gulp in a side of air with your food.
And if you feel like shooting this breeze with other mamas-to-be in the same situation, join us on Peanut.
We’re having the conversation.
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A Guide to Using a Heating Pad While Pregnant
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What to Know About Stress While Pregnant
Pregnancy Nausea at Night: Treatments & Causes
Reasons for Dry Mouth When Pregnant (And What To Do)
Green Poop While Pregnant? What to Know