By the second trimester, some symptoms like nausea may ease and energy levels might improve, but a new wave of discomforts — back pain, heartburn — often shows up just as work responsibilities continue to demand your focus.
Navigating work during this phase requires a balance of physical care, emotional awareness, and — most importantly — open communication.
And here’s what’s equally important: not feeling guilty. If you couldn’t finish a task, had to step away for a check-up, or simply needed to slow down — it’s okay. Your body is doing one of the most complex and selfless jobs there is: creating life. Be gentle with yourself. Let people around you know what’s happening. And don’t let anyone — not even yourself — tell you that you’re not doing enough. The right people will understand, and they will support you.
1. Taking Care of Your Body: Movement, Comfort, and Rest
Pregnancy can put a lot of strain on your lower body — especially your back and legs. Managing this proactively at work can make a big difference:
- Plan your commute smartly: Try traveling during non-peak hours to avoid being stuck in traffic for long periods. If you’re driving or sitting for long stretches, use a cushion to support your back.
- Keep moving: Whether sitting or standing, avoid staying in one position for long. Gentle movement every hour helps reduce stiffness
- Sit with right posture: Make sure your pelvis is tilted slightly forward to avoid the swayback posture that can cause discomfort. Your knees should be slightly lower than your hips, and both feet should rest flat on the floor. If needed, use a cushion behind your lower back for added support. Refer the article by Johns Hopkins Medicine for details.
2. Managing Heartburn and Indigestion
Digestive issues are incredibly common in the second trimester. Here’s what helped me:
- Post-lunch walks: A 10–20 minute walk after eating helped with digestion and gave me a mental reset
- Snack smart: Carry easy-to-digest, high-energy snacks like dry fruits, protein bars, khakhara or makhana
- Stay hydrated: Aim for 2–3 litres of water throughout the day.
- Keep essential medicines handy: Carry your prescribed antacids or anti-nausea meds just in case
- Dress comfortably: Breathable fabrics and stretchy, non-restrictive clothes can help reduce bloating and discomfort
3. Emotional Shifts: Sensitivity and Mental Load
The emotional changes in pregnancy often go unnoticed but can affect your day-to-day work life. For me, handling conflicts became especially tough — I was more sensitive than usual and found myself overthinking how people interacted with me.
Some things that helped me navigate the emotional landscape:
- Structure your workday: Prioritize tasks and break them into smaller chunks so it feels less overwhelming
- Take mindful breaks: A calming playlist, a short video, or just deep breathing helped me reset
- Don’t bottle things up: Share how you’re feeling with people you trust
4. The Power of Open Communication
This was the most important lesson for me. Open, honest communication helped me protect my health, preserve my productivity, and stay connected to my team.
Pregnancy doesn’t make you less committed or less capable. But it does mean that some things — like travel, energy levels, or working hours — may need to be adapted. And that’s okay.
At one point, I was leading a high-stakes project that required travel. When the time came, I realized I simply couldn’t manage the trip physically. But instead of pushing myself or feeling guilty, I:
Delegated the travel to a trusted team member, and
Requested a virtual setup from the client so I could still participate.
They quickly agreed and appreciated that I still wanted to contribute. They valued my input and made the effort to include me virtually.
The takeaway? Don’t hesitate to ask.
Most people want to support you — they just need clarity. Whether it’s:
– Requesting work-from-home days,
– Adjusting your schedule,
– Delegating certain tasks, or
– Communicating how you’re feeling physically and emotionally
Say it. Clearly, and without guilt.
When you advocate for yourself, you allow others to support you with empathy and respect.
5 5. If You’re Facing Complications
Sometimes, physical conditions make in-office work more challenging or even risky. In such cases:
– Talk to your doctor about whether commuting is advisable. You may need a medical certificate if your workplace requires one.
– Discuss flexibility with your manager or HR — such as reduced hours, hybrid options, or full-time remote work.
– Rebalance responsibilities by having open discussions with your team. Ask for help where needed.
– Define your working hours: Let people know when you’re most comfortable taking calls or meetings.
Final Thoughts: Give Yourself Permission
There were moments when I didn’t want to be treated differently at work — I wanted to keep proving I could handle everything. At the same time, I hoped people would instinctively understand and support me without me having to explain it all.
It was a tricky balance to strike.
What I’ve learned is this:
It’s okay to slow down. It’s okay to ask for or accept help. It’s also okay if you feel completely fine and want to keep working like before. Do what feels right for you, not what others expect.
Above all, keep one mantra close:
“Prioritize yourself.”
