Numbness, tingling, pain and other unusual sensations in the fingers and toes during pregnancy are quite common. Termed paresthesias, these sensations are related to the pressure on local nerves from the growing uterus, fluid retention and/or your altered posture.

To Reduce the Frequency of Paresthesias in Pregnancy

Periodically check the way you are sitting and standing, making sure that you are erect, using your abdominal muscles instead of your back muscles. Keep your pelvis tilted forward so that your back is straight, not arched, and your shoulders relaxed down but not slumped.

Pay scrupulous attention to good body mechanics, meaning that you should use your arms, legs, and abdominal muscles to do your work, never your back. Get close to an object to move it rather than pull or pick it up towards you.

Exercise regularly at least 5 times per week for 30 minutes. Good options are:

• Brisk walking

• Cycling

• Dancing 

• Swimming 

• Pilates

• Prenatal yoga 

• Low impact aerobics

Try a prenatal class in one of the above modalities to help you to work on correct posturing, flexibility and building of muscle strength. Exercise, stretch, elevate and massage the affected extremity as often as you can.

Avoid movements that are jerky or painful, and make sure you are also getting regular daily rest periods off your feet. Sometimes lying down, pelvic tilts on your hands and knees, or assuming a yin, gentle or restorative yoga posture may help.

Drink at least 64 ounces of filtered, spring or well water a day between meals, at least 20-30 minutes before or 2 hours after meals. This is especially important if your hands and feet are a bit swollen with fluid.

Make sure your diet is healthy and nourishing, and includes lots of: 

• Fresh organic fruits and vegetables

• Whole grains

• Nuts and nut butters

• Beans

• Seeds and seed products like tahini 

• Organic tofu and tempeh 

• Organic whole eggs

• Chicken or turkey

• Beef, lamb, and wild game

• Wild Alaskan salmon

• Organic fresh raw whole dairy foods—ideally goat or sheep

• Organic cold expeller pressed extra virgin olive oil, coconut oil or goat butter

• Use plenty of fresh ginger and tumeric in your cooking

Avoid highly processed white flour sugary foods, unhealthy refined vegetable oils and partially hydrogenated fats.

If the sensations are mainly in your hands, this is often termed carpal tunnel syndrome. Periodically elevate your arms, flex and extend your fingers and roll your shoulders to see if this brings relief. Try hanging your arms out of bed at night. Avoid or modify repetitive activities like typing. Try a special wrist brace to wear. Take 100-200 mg a day of Vitamin B6. Most of the supplements and herbal remedies I recommend are available on my customized online holistic apothecary. Find the best supplements that have gone through my thorough screening process there. Look in the category for carpel tunnel syndrome or search them individually. My online dispensary is a convenient way for you to purchase my hand-picked, professional-grade, whole food supplements and other natural health products. Ordering is simple, and the products will be shipped directly to your home or work within a few days.

Practice authentic yoga regularly, to ensure proper body alignment and full use of your lung capacity. Poor posture and shallow breathing have a ripple effect and negatively impact your health, even carpal tunnel syndrome.  

Do the following wrist exercises several times per day.  When home, get out your yoga mat and support your body with props like blankets, bolsters or blocks  as needed. 

Wrist Flexes

Sit or stand straight and hold your arms out in front of you with palms facing down. Flex one wrist so that your fingers point towards the floor, and use the other hand to increase the stretch. Hold for 20-30 seconds, then repeat on the other side. You can also hold your hands in namaste or prayer position, move each hand forward and backward using the other hand for resistance.

Then press the palms and fingers firmly together in front of your chest, and hold for a few minutes. Finally, reverse your hands so that the back of your hands are pressing together, fingers pointing down. Hold as is comfortable. 

Hand Circles

Circle your fisted hands in each full circular direction, then shake them out for 15-30 seconds.

Wrist Stretch

Place a folded yoga blanket in the middle of your mat for extra knee padding. Get on your hands and knees, with your feet flexed, and your fingers facing backwards, towards your knees. Press down evenly on your hands as you move your hips back enough to feel the wrists stretch. Stretch for as as long as comfortable.

Then switch it up so the backs of your hands are on the floor, palms facing upward, with your fingers now facing forward.  Lift up as you evenly press the backs of your hands into the floor, and move your body to feel the stretch in your wrists. Again, hold for as long as comfortable. You can also do this with your fingers pointing inwards, and again with your fingers pointing outwards, palms up and palms down. 

For those with any sort of chronic symptoms, including carpal tunnel syndrome, in which serious causes have been ruled out and none of the natural or allopathic remedies help, consider Clarity Breathwork. Read the book The Mindbody Prescription By Dr John Sarno, MD. He is an amazing pioneering physician whose brilliant approach has helped hundreds of thousands of people without drugs, physical measure or surgery. Also check out Brandon Bays’ book The Journey, and her intensive workshops for extremely effective mindbody cutting edge methods that have also lead to transformational healing for thousands of people around the world.

Seek out a classical homeopath to find a remedy specific to your symptoms. A chiropractor, osteopath, acupuncturist, or massage therapist may also be helpful.

If you need more personal guidance, schedule a session with me.

If none of these suggestions work for you or your paresthesias become severe, persistent, or worrisome, or they are associated with other unusual symptoms, consult a specialist in orthopedics or neurology. 

Battling with low back or pelvic discomfort? Having common pregnancy aches and pains and need some additional support?

Try Bellefit’s prenatal support wear. You can purchase here.