Wrist Pain During Pregnancy: Why It Happens and What to Do

Pregnancy is an incredible journey, but it can also bring unexpected discomforts, including wrist pain during pregnancy. Between hormonal shifts, fluid retention, and the ever-increasing weight of your little one, it’s no wonder that many expectant mums experience wrist pain.

But don’t worry, you’re not alone! And more importantly, there are things you can do to find relief and keep moving safely.

Understanding the Culprits: De Quervain’s Tenosynovitis and Carpal Tunnel Syndrome

Two main conditions often contribute to wrist pain during pregnancy:

• De Quervain’s Tenosynovitis: This fancy name basically means there’s inflammation in the tendons on the thumb side of your wrist. It can make simple movements like lifting your little one, grasping objects, or even turning your wrist quite painful.
• Carpal Tunnel Syndrome: This occurs when the median nerve, which runs through a narrow passageway in your wrist (the carpal tunnel), gets compressed. You might experience tingling, numbness, or shooting pains in your hand and fingers, especially at night.

Why Pregnancy Makes Wrist Pain More Likely

Pregnancy throws a lot of changes your way, and some of them can make wrist pain more likely. 

Here’s why:

• Hormonal Shifts: Relaxin, a hormone that helps your body prepare for childbirth, also loosens ligaments throughout your body, including in your wrists. This can make your wrists more prone to injury.
• Fluid Retention: It’s common to retain fluid during pregnancy, and this can increase pressure in the carpal tunnel, irritating the median nerve.
• Weight Gain: As your baby grows, you naturally gain weight, which puts extra stress on your joints, including your wrists.

What Helps Wrist Pain During Pregnancy?

The good news is that wrist pain during pregnancy often improves with simple measures and modifications. Here are some things you can try:

• Rest: While it’s important to stay active during pregnancy, make sure you’re also getting enough rest. Avoid overusing your wrists and take breaks throughout the day.
• Ice: Applying ice packs to your wrists can help reduce inflammation and pain. Aim for 15-20 minutes at a time, several times a day.
• Splints: Wearing a splint can help support your wrist and limit movement, allowing the inflamed tendons to rest and heal.
  
• Gentle Stretches: There are specific stretches that can help alleviate wrist pain and improve flexibility. Your physiotherapist can guide you on which stretches are safe and effective for you.

Exercise Modifications

If you’re experiencing wrist pain during pregnancy, it’s important to modify your exercise routine to avoid further strain.

• Choose low-impact activities: Opt for activities like swimming, walking, or prenatal yoga that don’t put excessive pressure on your wrists.
• Maintain good form: Focus on proper posture and alignment during exercise to minimise stress on your joints. A MumSafe Trainer can help you with this.
• Listen to your body: If something hurts, stop and rest. Don’t push through pain.

Remember: No creases in your wrists! Flexion at the wrist joint can increase wrist pain during pregnancy, so remind yourself when you are holding your baby, pushing the pram, or exercising to always keep your wrists straight so you can’t see any creases.  

When you exercise in pregnancy and postpartum, it is important to find the right trainer or group with the right pre and postnatal certifications. When you work with a MumSafe Trainer, you know you are in safe hands. All MumSafe Trainers are pre and postnatally certified and work hand in hand with a Women’s or Pelvic Health Physiotherapist. They are registered exercise professionals and committed to always learning more about working with mums of all ages and stages.

To find your local pre and postnatal trainer, click here and search your area. 

Wrist pain during pregnancy is common, but it doesn’t have to hold you back from enjoying this special time. By understanding the causes, taking proactive steps to find relief, and modifying your activities as needed, you can keep moving safely and confidently throughout your pregnancy.