Clumsiness in Pregnancy—Explained

Tripped over absolutely nothing? Dropped your phone…again? Bumped your belly into the kitchen counter? If you feel like you’re more “bull in a china shop” than “graceful swan” these days, you're in good company. Pregnancy changes nearly every system in your body, and many of those changes can mess with your balance, your grip, and your focus. Here's why pregnancy can make you feel like a bit of a klutz—and how to stay steady until your little one arrives.

Is clumsiness in pregnancy normal?

Totally! Falls alone are surprisingly common. In a survey of nearly 4,000 people who had recently given birth, 26.8% reported falling at least once during pregnancy—and more than a third of those who fell did so two or more times. In fact, researchers note that pregnant people fall at roughly the same rate as women over 70. And that's just falls! Tack on the dropped mugs and stubbed toes, and "clumsy" starts to feel like a pregnancy symptom all its own.

Why Pregnancy Causes Clumsiness

Your center of gravity is on the move.

As your baby grows, so does the weight you carry up front. According to the American College of Obstetricians and Gynecologists (ACOG), that extra weight shifts your center of gravity, making it easier to lose your balance. Your body tries to compensate—for example, by widening your stance (hello, pregnancy waddle!)—but the adjustments aren't perfect. Researchers have found that the physical and hormonal changes of pregnancy are often accompanied by decreased postural control, so it can be tougher to catch yourself after a misstep or bump.

Pregnancy hormones loosen your joints.

Relaxin is a hormone that truly lives up to its name—it loosens your muscles, joints, and ligaments, so your body can stretch to make room for your growing baby and prepare your pelvis for delivery. Levels peak around 12 to 14 weeks of pregnancy, and the hormone sticks around until after birth. Looser joints are great for delivery…less great for stability. Between your growing belly and relaxin's slackening effect, it's common to feel unsteady on your feet.

Swollen hands can make you fumble.

If you've been dropping things left and right, your hands may be partly to blame. Pregnancy swelling doesn't just affect your ankles, fluid retention is linked to carpal tunnel syndrome, which happens when the nerve running through your wrist gets compressed. In one study of 639 pregnant participants, 34% reported carpal tunnel symptoms, and those symptoms were more common among people who reported fluid retention. Telltale signs include numbness and tingling in the thumb, index, and middle fingers, plus a loss of grip strength and dexterity—a recipe for butterfingers. Symptoms are often worse at night.

Pregnancy brain and fatigue play a part, too.

Clumsiness isn't purely physical. A meta-analysis of 20 studies found that memory, executive functioning (think: planning and staying on task), and general cognitive functioning were lower in pregnant participants than non-pregnant ones, especially during the third trimester. (Learn more about pregnancy brain.) Add the sleep disruptions so many pregnant people face, and it's easy to see why you might be a bit off your game. The National Heart, Lung, and Blood Institute (NHLBI) notes that skimping on sleep slows reaction time and leads to more mistakes. (Here's how to get the sleep you need during pregnancy.)

How to Stay Steady During Pregnancy

• Slow your roll: Hurrying, walking on slippery floors, or carrying something played a role in about two-thirds of on-the-job falls among pregnant workers, one study found.
• Pick supportive, non-slip shoes: And keep floors clear of clutter, cords, and spills.
• Use the handrail: On stairs, keep one hand free to hold on.
• Stay active (with your provider's okay): In one small study, pregnant participants who didn't exercise were more likely to fall than those who did. Gentle options like prenatal yoga are great picks. ACOG does advise skipping activities that increase the risk of falls, such as contact sports.
• Consider a belly band: It may offer extra support and help with posture.

When to Call Your Healthcare Provider After a Fall

While your baby is well protected by the thick, muscular walls of your uterus and the cushion of amniotic fluid, experts still advise calling your provider after a minor fall in the first trimester to describe what happened. If you fall toward the end of the second trimester or anytime in the third, seek immediate care from your provider. Get emergency care if you have vaginal bleeding, abdominal pain, contractions, or you can't feel your baby move.

The Bottom Line

Feeling clumsier during pregnancy is common—and there's real science behind it. A shifting center of gravity, joint-loosening hormones, swollen hands, sleep loss, and "pregnancy brain" can all throw off your balance and grip. Most fumbles are harmless, but always check in with your healthcare provider after a fall.

More on Pregnancy Health and Wellness:

• Is Pregnancy Brain Real?
• Pregnancy Swelling: Causes and Relief
• Pregnancy Guide to Better Sleep
• Prenatal Yoga How-To's
• Why Meditation During Pregnancy Matters

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• National Institute for Occupational Safety and Health (NIOSH): Work Related Risk Factors Associated with Falls During Pregnancy
• Dynamic postural stability in pregnant fallers and non-fallers, BJOG: An International Journal of Obstetrics and Gynaecology, Jul 2010
• American College of Obstetricians and Gynecologists: Exercise During Pregnancy
• NIOSH: Biomechanical Stability of Pregnant Women
• Theoretical and experimental indicators of falls during pregnancy as assessed by postural perturbations, Gait & Posture, Jan 2014
• Cleveland Clinic: Relaxin
• Prevalence, Course and Determinants of Carpal Tunnel Syndrome Symptoms During Pregnancy: a Prospective study, BJOG: An International Journal of Obstetrics and Gynaecology, Jul 2015
• Prevalence of Carpal tunnel Syndrome in Pregnant Women, WMJ : Official Publication of the State Medical Society of Wisconsin, Jul 2009
• Cognitive impairment during pregnancy: a meta-analysis, Medical Journal of Australia, January 2018
• National Heart, Lung, and Blood Institute: Sleep Deprivation and Deficiency—How Sleep Affects Your Health
• Falls in Workers During Pregnancy: Risk Factors, Job Hazards, and High Risk Occupations, American Journal of Industrial Medicine, Dec 2003
• MotherToBaby (NCBI Bookshelf): Exercise
• Mayo Clinic News Network: Women's Wellness: Falling During Pregnancy
• NIOSH: The Prevalence and Risk Factors Related to Falls During Pregnancy

Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.