Safe Exercises to Complement Chiropractic Care During Pregnancy

Pregnancy chiropractic care offers gentle, safe treatments designed to help realign and prepare the body for labor. In itself, it’s incredibly effective in reducing common discomforts and promoting a smoother, more comfortable pregnancy. That said, you can further enhance these benefits by gently incorporating simple, safe exercises into your routine.

In this blog post, we’ll share some of the most soothing and supportive pregnancy exercises that, when paired with chiropractic care, can nurture your body and help you feel more empowered and ready for the journey ahead.

Why Exercise During Pregnancy?

While exercise is beneficial at any life stage, it is recommended for pregnant women. The American College of Obstetricians and Gynecologists says that women who were active and physically fit before pregnancy can safely keep exercising during pregnancy. Those who weren't can begin with moderate exercise.

Here are some of the key benefits of staying active during this special time.

• Alleviating common pregnancy discomforts. Exercise can reduce aches and pains like back pain, swelling, and fatigue.
• Preparing the body for labor. Regular movement helps increase flexibility, strength, and stamina, which can make the physical demands of labor easier to handle.
• Boosting energy. Prenatal exercises help improve circulation and promote better sleep, which leads to higher energy levels and less fatigue.
• Promoting emotional well-being. Physical activity triggers the release of endorphins, which can help reduce stress, improve mood, and combat the emotional ups and downs that sometimes accompany pregnancy. 

Pairing Chiropractic Care with Gentle Movements

Pairing pregnancy chiropractic care with gentle movements can work synergistically to provide relief and support, helping you navigate pregnancy with greater ease and comfort.

Stretching to Stay Flexible

Simple stretching exercises are a great way to maintain flexibility and keep your muscles relaxed during pregnancy. It can help release tension, allowing your body to move more freely and comfortably. 

Examples of stretches to incorporate into your routine include the ball shoulder stretch and the side stretch.

Strengthening the Core Gently

Core-strengthening exercises are essential for supporting your lower back, especially as your belly grows. A strong core can help alleviate common pregnancy discomforts, improve posture, and support your spine. 

Gentle core exercises like bird dog are excellent ways to build strength without putting excessive strain on your body.

Keeping Your Pelvis Happy

Pelvic floor exercises, also known as Kegels, are essential for maintaining pelvic floor health during pregnancy. Strong pelvic muscles help support your uterus, bladder, and bowels and ensure a smoother, less painful delivery.

Here's how to perform Kegel exercises.

1. Lie on your back with your knees bent.
2. Locate your pelvic floor muscles. To do this, imagine yourself holding your pee.
3. Tighten the pelvic floor muscles for 3 seconds and then relax for 3 seconds. This is one Kegel.
4. Do ten Kegels and aim for at least two sets a day, once in the morning and once in the evening.

Safe Pregnancy Exercises

Safe pregnancy workouts are gentle, low-impact, and easy on the joints. Here are a few exercises that can easily fit into your daily routine.

Walking for Wellness

Walking is one of the simplest and most accessible forms of exercise. It’s gentle on the joints while keeping the body active, improving circulation, boosting energy, and helping to maintain a healthy weight. A daily walk, even for just 20–30 minutes, can support your health without straining your body.

Swimming for Gentle Full-Body Fitness

Swimming offers a full-body workout that’s low-impact. The buoyancy of the water relieves pressure on your back, hips, and knees while allowing you to move with greater ease and comfort. Swimming also strengthens key muscle groups like your arms, core, and legs, which can support your changing body throughout pregnancy.

Prenatal Yoga for Relaxation and Strength

Prenatal yoga is a wonderful way to stretch, strengthen, and relax all at once. Not only does it support physical well-being, but it also helps calm the mind and reduce stress, which is invaluable during pregnancy. 

Here are some yoga poses that work especially well for pregnant women.

• Child's pose
• Cat-cow
• Downward dog
• Yogi squat
• Bound angle 

Tips for Staying Safe While Exercising

Safety should always be the top priority when exercising during pregnancy. Here are some tips to help you stay active comfortably.

• Work with your chiropractor. Before beginning or modifying any exercise routine, consult your chiropractor. They can provide tailored guidance on exercises that support your spine, pelvis, and overall alignment, making your workouts both safe and effective.
• Listen to your body. Pregnancy changes your body’s limits, so it’s essential to pay attention to how you feel during each movement. If you experience discomfort, dizziness, or fatigue, take a break or modify the exercise.
• Don’t forget to hydrate. Staying hydrated helps regulate body temperature and prevents cramps. Keep a water bottle handy, and take sips before, during, and after your workout to stay properly hydrated and comfortable.

Takeaway

Integrating pregnancy exercises into prenatal chiropractic care can give you the comfort and strength to navigate these nine months of a fulfilling journey. Together, they promote alignment, relieve discomfort, and support your overall health and your baby’s. 

Work closely with a professional to find a wellness routine that’s right for you. Dr. Shahen Simian at Allied Pain and Wellness can provide reliable prenatal chiropractic care and recommend suitable exercises. He creates a personalized plan that supports you physically and nurtures your well-being as you approach the arrival of your baby.

Request an appointment with us today!