5 Health Mistakes Pregnant Women Make and How to Avoid Them

By Dr. Nutan Pakhare

Pregnancy is a beautiful yet delicate journey that demands utmost care and mindfulness. Many expecting mothers unknowingly make choices that could impact their health and their baby’s well-being. While the body undergoes dramatic changes, small habits can make a significant difference. 

Let us explore five common health mistakes pregnant women make and effortless ways to avoid them.

1. Delaying Prenatal Yoga Until the Second or Third Trimester

Many women assume that prenatal yoga should only begin in the second or third trimester, but the reality is that starting early is key to a smoother pregnancy. According to research published in the Journal of Obstetrics and Gynaecology Research, prenatal yoga helps reduce stress, improves circulation, and strengthens the body for childbirth when practised from the first trimester itself.

How to Avoid This Mistake

  • Begin gentle, pregnancy-safe yoga from the first trimester under the guidance of a certified expert.
  • Focus on breathing techniques, gentle stretching, and relaxation exercises.
  • Avoid intense postures, deep twists, and backbends.
pregnancy mistakes to avoid
Image for representation purpose only (Pexels.com)

2. Going Through Pregnancy Alone – Not Involving the Husband

Pregnancy is not just a mother’s journey; it is a family experience. Many women visit doctors, make birthing plans, or even practice prenatal yoga without involving their husbands. Research published in BMC Pregnancy and Childbirth states that partner involvement improves maternal mental health, reduces stress, and fosters emotional bonding with the baby.

How to Avoid This Mistake:

  • Encourage your husband to attend doctor visits, prenatal yoga, and birthing classes.
  • Communicate openly about changes you experience and how he can support you.
  • Practice partner yoga or meditation together to strengthen your emotional connection.

3. Sleeping Flat on the Back

Lying flat on your back after 20 weeks of pregnancy can reduce blood circulation to the baby and cause dizziness, swelling, and back pain. A study in The Journal of Physiology warns that sleeping on the back may increase the risk of stillbirth due to reduced oxygen supply.

How to Avoid This Mistake:

  • Sleep on your left side to improve uterine circulation and placenta circulation.
  • Use a pregnancy pillow to support your belly and back.
  • If you wake up on your back, gently shift to your side instead of panicking.

4. Traveling in the First or Last Trimester

Many women assume they can travel safely throughout pregnancy, but the first and last trimesters are critical. The first trimester has a higher risk of miscarriage, and the previous trimester poses risks of preterm labour. The American College of Obstetricians and Gynaecologists (ACOG) advises against long trips, especially after week thirty-six.

How to Avoid This Mistake:

  • Avoid long-distance travel in the first and last trimester.
  • If travel is necessary, take frequent breaks, stay hydrated, and wear compression socks to prevent swelling.
  • Choose short, comfortable trips and consult your doctor before flying.

5. Sitting or Sleeping for Long Hours

Pregnancy can make you feel exhausted, but too much sitting or lying down can lead to poor circulation, swollen feet, back pain, and even blood clots. The American Journal of Lifestyle Medicine highlights that staying active during pregnancy reduces complications and improves labour outcomes.

How to Avoid This Mistake:

  • Stand up and walk for 5-10 minutes every hour if you have a desk job.
  • Do simple leg stretches and seated movements to prevent stiffness.
  • Elevate your legs when resting to reduce swelling.

Final Thoughts

Pregnancy is a transformational phase that demands awareness, self-care, and proper habits. By starting prenatal yoga early, involving your partner, adopting safe sleep positions, avoiding unnecessary travel, and staying active, you set the foundation for a healthy and joyful pregnancy.

“The moment a child is born, the mother is also born.” — Osho

Make this journey one of love, health, and mindful choices. Are you ready to embrace pregnancy with confidence? If you need help, connect with us.

Share your thoughts in the comments!

“A baby fills a place in your heart that you never knew was empty.” — Unknown.