Working at a job you love has many rewarding aspects, from collaborating with valued colleagues and successfully completing projects to building lasting friendships and, of course, cashing that paycheck. But becoming pregnant can change how you approach your job in a number of different ways.
Whether you’re an editor sitting at a desk, a cop, a middle school science teacher or a factory worker, it’s important to learn everything you can about working while pregnant. As your body changes, different measures may have to be put in place to ensure your health and comfort. And remember, all employees — including pregnant women — are entitled to a safe work environment.
To help you on this journey over the next nine months, here’s more about working while pregnant, including how to handle office stress, smart ways to ease on-the-job aches that may accompany your new girth and what to know if you’re considering a switch in jobs — or even a whole new career.
What are your workplace rights when you’re pregnant?
If you think your boss may be cutting corners when it comes to safety, the law is on your side. The Occupational Safety and Health Administration (OSHA), the government agency that sets and enforces job safety standards, crafted the Occupational Safety and Health Act of 1970 requiring that employers ensure a workplace that’s free of hazards and complies with health and safety guidelines.
The upshot? If you’re exposed to chemical substances or other hazards at work, your employer is obliged to tell you, whether you're pregnant or not. So, if you don't already know about the safety conditions of your particular job, do some research and, if necessary, talk to your supervisor.
If you’re still not sure you're safe, ask OSHA for a copy of their Safety Data Sheet that details potential hazards, including chemicals, to share with your doctor. She can determine if it's safe to continue your job, or whether you need a transfer or an early maternity leave. Lastly, while most employers comply with health and safety regulations, if yours resists, file a complaint with OSHA.
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Keep in mind that some jobs are obviously safer and better suited to pregnant women than others, but most workplace issues can be avoided with the right precautions or modifications. Here’s a series of questions to ask yourself so you can assess your job situation and determine what’s safe while pregnant.
- Is your work strenuous? Jobs that require heavy lifting, long periods on your feet and physical exertion could increase your risks of certain pregnancy complications. If these tasks are part of your job, talk with your doctor. Then, if necessary, ask for a transfer to a less-taxing job until after your maternity leave.
- Do you operate heavy or dangerous machinery? If you have a factory or manufacturing job that has you using heavy or dangerous machinery, talk to your boss about changing your position during pregnancy. Concerns? Contact the Occupational Safety and Health Administration (OSHA) office nearest you or the National Institute for Occupational Safety and Health (NIOSH).
- Are you exposed to harmful chemicals? You may be exposed to arsenic, carbon monoxide, lead or dioxin that may put your baby at risk if you work in certain places, including (among others) computer-chip, dry-cleaning or ship-building plants, rubber or leather factories, pottery studios, farms, printing presses or toll booths. Talk to your employer about safer alternatives.
- Are you a health-care worker? Physicians, nurses and medical technicians put their health and safety at risk every day (it’s part of the job), but pregnant health-care workers should take extra precautions, asking for a change of duties if possible in order to avoid exposure to cancer-fighting drugs (like alkylating and antineoplastic agents), radiation, anesthetic gases and chemicals used to sterilize equipment (like formaldehyde and ethylene oxide). As for X-ray exposure, low-dose diagnostic scans, follow workplace protocols for radiation safety. If you work with higher-dose radiation, you may be required to wear a special device to keep track of daily exposure to ensure levels don’t exceed safety limits. And be certain to take precautions when treating patients with COVID-19, hepatitis B, HIV and cytomegalovirus (CMV). Gloves, hand washing and updating all of your immunizations is wise.
- Are you exposed to other diseases? If you work with animals or meat, you're probably aware of toxoplasmosis, an infectious disease that can be passed to humans through eating undercooked meat or exposure to animal feces, namely cat feces. Get tested to check whether you’re immune to the disease, and if you’re not, wear gloves and wash hands well after work. Keep in mind that teachers and social workers who deal with small children may come into contact with infections, such as chicken pox, fifth disease and CMV. Make sure you’re immunized, as needed, and take precautions such as washing hands frequently and thoroughly, wearing protective gloves and a mask.
- Do you spend too much time in front of a computer? Very low levels of radiation from computer monitors and laptops aren’t a hazard when pregnant, but the hand, finger and wrist pain that can come from too much typing can be. If you’re feeling the twinges of carpal tunnel syndrome, type with a soft touch, keep your wrists straight and hands lower than your elbows and consider wearing wrist braces when typing.
- Does anything else seem risky? No matter where you work, common sense should always be your first order of business. Don protective clothing as appropriate, including a mask or respirator, and talk to your practitioner about your specific circumstances — he or she will be able to let you know what might be dangerous.
How to cope with work stress when you’re pregnant
Dealing with job-related anxiety is hard enough when you're not pregnant. But now that you're expecting, the stress can skyrocket. You may be working overtime to compensate for recent layoffs, worrying whether your job is secure or you may have a job (or boss) that doesn’t seem to encourage much family flexibility or child-friendly policies.
Add to these worries the apprehension you may feel about having a baby, and you’ve got yourself a recipe for some serious work stress during pregnancy. Luckily, there are steps you can take to lessen even the biggest job-related anxieties:
- Talk with your employer. Get informed about what your maternity leave will look like and what health and financial benefits you can expect — and get the information in writing. (A smart thing to do: Know your rights under the Family and Medical Leave Act.) Be upfront if you’re worried about your job being eliminated or feeling out of the loop while on leave.
- Update your resume. Preparing for any possibility can ease stress. If you’re concerned that your company’s health benefits won’t meet your new needs, think the hours you have aren’t baby-friendly or worry about a layoff, consider hunting for a new position. Employers do hire pregnant women, so revamp your resume, and be open to any opportunities.
- Focus on the present (and the positive!). There’s no sense in working yourself up over the bad things that could happen at work. Once you’ve prepared your bank account as best you can, focus on the positives — like your baby on the way! Instead of wondering when the ax will fall, spend your extra time looking at your belly and contemplating cute baby names.
- Take breaks. Don’t forget that the most important task you have is to take care of your baby-to-be. So instead of running yourself ragged at work, allow yourself some breaks like a short walk in the afternoon, a few minutes of deep breathing or time for a decent lunch away from your desk. If you pace yourself, you’re less likely to burn out (and freak out), and that will work wonders toward alleviating work stress during pregnancy.
How to stay comfortable at work when you’re pregnant
Even if you love your job, you won’t always love it when you’re expecting. There inevitably will be days when your feet are swollen, your neck, eyes, wrists and legs ache, you’re too hot, you’re too nauseated, or you’re dying to just lie on your sofa in sweats. Here are some soothing strategies:
- Take a load off. Is your lower half aching and swollen? You may find great relief simply by elevating your feet and legs. If you can’t prop them on your desk (against protocol in most places), find a box, wastebasket or a footrest on which to rest your weary gams. If possible, remove your shoes!
- Pee early…and often. If you gotta go all the time, plan to pee every hour, whether you actually need to or not. You’ll relieve the pressure on your bladder, which is getting increasingly squeezed by your uterus, and feel better if you avoid getting to the bursting point.
- Spruce up your chair. Your desk chair probably used to be comfortable but as your body grows, your seat can become a formidable enemy. If your chair reclines, set it back a few notches to create more space between your belly and desk.
- Support yourself. Add a lumbar cushion for your lower back and soft pillow under your butt if you’re sore. And use any ergonomic equipment (keyboards, mouse, telephone) that your company provides. If there’s none, ask if you can buy them yourself and get reimbursed.
- Stand up frequently. If you spend a lot of time sitting, be sure to stand up, stretch and walk often. Sitting for long periods can cause your legs to ache, compromise your circulation and make you feel more tired than you do already. Find reasons to stand and walk about every 30 minutes to an hour (going to the ladies’ room, and refilling your water bottle counts!).
- Rest your bones. Always on your feet? Now’s the time to fit some sitting into your day. Look for opportunities to give your legs a rest. If all else fails, do some stretches, lean against a wall or piece of furniture, wear sturdy shoes, and talk to your employer about seat work.
- Stretch often. At least once (or even twice) every hour, stretch your arms, neck and shoulders while sitting in your chair. Raise your arms above your head, clasp your fingers (palms up), and reach high. Next, place your hands on a desk or table, step back a bit and stretch out your back. Sit down and rotate your feet in both directions. If you can bend over and touch your toes — even from a seated position — go for it to release the tension in your neck and shoulders.
- Wear layers. Learning how to dress professionally but comfortably makes all the difference in staying comfortable on the job. No matter the climate inside or out, when you’re pregnant, your body temperature can fluctuate tremendously, so layers are critical. Wear a lightweight t-shirt under your sweater if you’re hot and keep a cardigan handy if you’re chilly.
What if you need to change jobs during pregnancy?
With all the changes happening right now (like the ever-expanding responsibilities that come with an ever-expanding belly), it may seem counterintuitive to add another. But there are plenty of reasons why an expectant mom might want to make a job change, including finding a more family-friendly employer, a shorter commute, more pay, better hours or the desire to make a wholesale change.
But before you make a move, it’s important to weigh the pros and cons. Consider these points:
- Research benefits. Keep in mind that many companies will only give paid maternity leave if you have worked there for a certain amount of time. Don't leave your current job without knowing the parental leave benefits at the new company you're considering and confirm that they will be available to a new hire.
- Beware of the grass-is-greener syndrome. It may seem as though other workplaces have enviable benefits and perks, but make sure you understand the total picture. For example, does the company you’re eyeing up offer twice as much vacation time, but charge double for health insurance? Do people work from home, yet have to be on call 24/7? And is the pay higher, but the travel time greater? Finally, if you’ve been employed less than one year, you may have fewer paid short-term disability days or earn a lower percentage of your salary during leave.
- Be realistic. Looking for work takes time and energy, two things you may be lacking these days as you concentrate on having a healthy pregnancy. Typically, you’ll be asked to come in for several interviews and meetings before an offer is made. Starting a new job also demands a great deal of concentration and you should be certain you have the stamina and commitment to take these steps.
- Consider full disclosure. Should you tell your potential employer that you’re pregnant (if it isn’t obvious)? Ultimately, it's your decision. Legally, he or she has no right to ask or to deny you an offer. While you may be tempted to keep your pregnancy a secret, some job-searching moms-to-be find that it’s better to get the offer first, then discuss the future with your potential employer. Assess every angle so you can make a thoughtful decision.
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