Pregnant and working

Being pregnant and working usually go well together — but your body and energy levels can change a lot. How do you stay healthy and productive? How do you take good care of yourself and your baby without overdoing it? Here’s how to keep work and pregnancy in balance.

Listen to your body

Your body is working hard to grow a baby. You’ll especially notice it during the first and third trimesters — tiredness, nausea, and back pain are all common. This may mean that your work pace is a little slower than usual, and that’s completely okay.

Tips to take good care of yourself at work

• Take more short breaks. Moving around or getting some fresh air helps with fatigue. As a pregnant employee in the Netherlands, you’re legally entitled to extra breaks — up to one-eighth of your working time per shift.
• Drink enough water and eat regularly. This helps prevent nausea and dips in your energy.
• Work in a comfortable position. Use a footrest or adjust your chair if you sit a lot.
• Avoid physical strain. If your work involves standing for long periods or lifting, discuss adjustments with your employer.

 

“I had a busy job and found it hard to admit that I couldn’t do as much. But once I did, my colleagues were very understanding. Looking back, I’m so glad I spoke up early!” – Lisa, 34 weeks pregnant

Pregnancy and work stress: how to cope

A little work pressure is normal, but long-term stress can have negative effects on both you and your baby. Chronic stress increases the risk of complications such as high blood pressure or preterm birth.

What can you do?
➡️ Set clear boundaries. If you feel stressed, tell your manager  or colleagues.
➡️ Sleep and relaxation are essential. Try to do something that helps you unwind every day.
➡️ Accept help. This applies both at work and at home — you don’t have to do everything yourself.
➡️ Get professional help. If you’re struggling with your work or not feeling well, discuss this with the occupational health doctor.

Returning to work after maternity leave

A lot changes during your leave — you get to know your baby, your daily rhythm shifts, and work might suddenly feel less important. Still, the time will come to go back to work. Here’s how to prepare:

💡 Ease back in gradually. In the last weeks of your leave, try leaving your baby with a caregiver for a few hours. It helps you get used to being apart and practice your morning routine.
💡 Arrange childcare early. This helps avoid last-minute stress.
💡 Think about breastfeeding at work. You have the right to pumping time and a private space — discuss this with your employer before your leave starts.

It’s normal to need some time to adjust. Give yourself and your baby space to find a new rhythm.

💼 Pregnancy & Work at a Glance

• 🤰 Tell your employer early. This ensures you get the protection and adjustments you’re entitled to.
• 🕐 Take short breaks often. Move, stretch, and get fresh air — you’re allowed extra rest time during pregnancy.
• 💧 Stay hydrated and eat regularly. It helps prevent nausea and fatigue.
• 🧘 Keep stress low. Listen to your body, set boundaries, and ask for help when you need it.
• 👶 Plan your return early. Arrange childcare and discuss pumping or breastfeeding options at work.

Being pregnant and working can go perfectly well — as long as you take good care of yourself. And remember: you don’t have to do it all alone! Talk about your questions or concerns with us, your employer, your colleagues, or your support network. 😊