6 Positions to Relieve Gas While Pregnant

6 Positions to Relieve Gas While Pregnant

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.

Gas and bloating during pregnancy can be anywhere from mildly uncomfortable to seriously painful.

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: 📝

  • What causes gas pain during pregnancy?
  • When should I worry about gas during pregnancy?
  • How to get rid of gas pains while pregnant
  • Positions to relieve gas while pregnant
  • How to relieve gas while pregnant

What causes 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:


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 and lets the gas build up.


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.

When should I worry about gas during pregnancy?

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, food intolerances, or infections.

A condition called preeclampsia that affects your blood pressure (causing it to rise) and damages your organs can also cause uncomfortable symptoms (like fluid retention and thus bloating).

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.

Does gas affect baby during pregnancy?

There’s no denying it, gas is extremely uncomfortable.

But luckily, your baby is none the wiser.

There’s no evidence to show that trapped or excessive gas has any impact on the fetus.

If anything, all that gas is a sure sign that you’re progesterone levels are right where they need to be to keep baby nourished and healthy.

Better yet, there’s easy ways to relieve it to get you on baby’s level.

More on that below.

How to get rid of gas pains while pregnant

Never fear — pregnancy gas pain relief is here.

Recent research into the effects of yoga on pregnancy and childbirth has shown positive benefits for both your health and that of your baby.

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 relieve gas while pregnant

Positions everyone! Let’s try these moves:

positions to relieve gas while pregnant

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.

positions to relieve gas while pregnant

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.

positions to relieve gas while pregnant

3. Malasana or garland pose

This is basically a squat.

If you can, bring your hands together in a prayer position at your center.

positions to relieve gas while pregnant

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.

positions to relieve gas while pregnant

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.

positions to relieve gas while pregnant

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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