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A Guide to Alleviating Leg Cramps During Your Pregnancy

pregnant woman doing leg stretches in front of green couch

During pregnancy, it’s not only bathroom breaks that keep some pregnant women up at night. Often times leg cramps are the culprit.

Changing Body Shape

As your belly grows, the curve in your low back increases and the weight on your knees and ankles also increases. This in turn can cause moms-to-be to tighten their glute muscles, which causes the hamstring and calf muscles to shorten. These changes often lead to painful cramping. Other causes may be related to increased blood circulation, restricted lymphatic flow, inadequate water intake or nutrient deficiencies.

Good news! There are things you can do to help alleviate leg cramps and get some rest at night.

white bathtub with brass faucet and white towel hanging over the edge

Ideas to Alleviate Leg Cramps

  • Epsom salt baths, ideally before bed

  • Quality prenatal vitamins for optimal nutrient absorption (we love these)

  • Massaging the glutes, thighs and calves (ideally before bedtime)

  • Wearing supportive house shoes

  • Gently relax the knees (don't lock your knees when standing)

  • Pelvic Tilts (cat/cow, gentle bridging, and standing pelvic tilts)

  • Magnesium in a drink (such as Natural Calm)

  • Magnesium powder in lotion rubbed into the calves before bed

  • Adequate water intake (aim for 100 ounces per day)

  • Stretch your calf muscles throughout the day (using a step or against a wall)

  • Make sure to add regular movement/exercise into your daily routine

With some gentle attention to your body, there will be one less reason to be tossing and turning in the middle of the night.

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