Working During Pregnancy – Rights & Routines

Under most labor laws, pregnant employees are entitled to:

• Reasonable Breaks: For restroom visits, hydration, and rest.

• Safe Accommodations: Adjustments to duties or environment if tasks pose a risk.

• Non‑Discrimination: Protection against bias in hiring, promotion, or termination.

• Maternity Leave: Statutory paid or unpaid leave—check local regulations for duration and pay.

• • Identify tasks or conditions that pose discomfort or risk (heavy lifting, long standing).
• • Prepare a written request outlining needed adjustments and suggested solutions.
• • Share medical recommendations from your provider to support the request.
• • Propose a trial period and agree on review checkpoints to assess effectiveness.

• • Set up an ergonomic workstation: chair with lumbar support, footrest, monitor at eye level.
• • Use a timer to stand, stretch, or walk for 2–3 minutes every hour.
• • Perform simple desk stretches: shoulder rolls, neck tilts, seated cat–cow.
• • Swap a chair for a birthing/exercise ball briefly to engage core muscles safely.

• • Keep a filled water bottle at your desk—aim for 2–3 liters daily.
• • Stock healthy snacks: nuts, fruit, yogurt, whole‑grain crackers to stabilize blood sugar.
• • Plan mini‑meals every 3–4 hours to manage nausea and energy dips.
• • Use a hydration/snack station in break rooms—coordinate with colleagues for shared supplies.

Work pressures can amplify pregnancy fatigue and anxiety. Incorporate:

• Micro‑breaks: Step outside for fresh air or do 1‑minute breathing exercises.

• Mindfulness Apps: Use short guided sessions during breaks.

• Peer Check‑Ins: Buddy up with a trusted colleague for quick emotional support.

• Notify Early: Inform HR and your manager by the second trimester to allow coverage planning.

• Leave Timeline: Decide your leave start date—consider fatigue levels and project deadlines.

• Handover Checklist: Document duties, key contacts, and training for your interim cover.

• Return‑to‑Work Options: Discuss phased return, flexible hours, or remote work post‑leave.

• • Coordinate with your partner for morning and evening routines—meal prep, childcare pick‑ups.
• • Share your work schedule and stress points so they can assist proactively.
• • Arrange for emergency contingency at home if you need sudden rest or medical attention.

• • Discuss breastfeeding breaks and a private space for pumping with HR.
• • Negotiate a phased return: start with part‑time hours or work‑from‑home days.
• • Align on childcare support: nanny, daycare, or family assistance for seamless transition.

• • Local labor department helplines for pregnancy‑at‑work inquiries.
• • SHELY’s Workplace Pregnancy Module: templates for accommodation requests.
• • Recommended reading: “Expecting Better” by Emily Oster; “Working Pregnant” by Alison Fulcher.

Working during pregnancy is achievable and rewarding when paired with the right knowledge and support. By understanding your rights, establishing safe routines, and planning proactively, you can continue your career journey while nurturing your health and your baby’s.

• • Review your company’s pregnancy policy and identify key contacts in HR.
• • Draft a simple accommodation request and discuss with your manager this week.
• • Set up your ergonomic workstation and schedule hourly micro‑break reminders.
• • Plan a leave‑and‑return timeline with your partner and HR before 28 weeks.