3 Safe Pregnancy Exercises That Pair Perfectly with Chiropractic Care for Comfort and Mobility

Pregnancy is one of life’s most incredible experiences—but let’s be honest; it’s not usually the most comfortable. As your body changes, your center of gravity shifts, your joints loosen, and your spine works overtime to support it all (to say nothing of the other challenging symptoms of pregnancy – haven’t you ever wondered why Carpal Tunnel Syndrome is common during pregnancy?)

That’s where a combination of gentle exercise and chiropractic care can make a world of difference. Together, they can help reduce tension, improve alignment, and keep you moving comfortably throughout your pregnancy.

Why Exercise During Pregnancy Matters

Staying active during pregnancy isn’t about “pushing limits”—it’s about supporting your changing body. According to the American College of Obstetricians and Gynecologists (ACOG), most pregnant women can safely participate in at least 150 minutes of moderate exercise per week (ACOG, 2020).

Regular movement can:

• Reduce low back and pelvic pain
• Improve posture and balance
• Support better sleep
• Boost mood and energy
• Promote healthy weight gain
• Prepare your body for labor and recovery

Pairing these benefits with chiropractic care—a safe, drug-free option for managing pregnancy discomfort—helps maintain spinal alignment, relieve pressure on joints, and optimize nervous system function.

The Best Pregnancy Exercises to Complement Chiropractic Care

Let’s look at three chiropractor-approved, trimester-safe exercises that gently strengthen your body and relieve tension where you need it most.

1. Pelvic Tilts on a Stability Ball (a.k.a. “Balance Ball Rock-Backs”)

Why it helps:
This exercise strengthens your pelvic floor and core while improving mobility in the lower spine—perfect for easing low back tension and preparing your hips for labor.

How to do it:

• Sit on a stability ball (also called a pregnancy or Pilates ball) with your feet flat on the floor.
• Gently tilt your pelvis forward, arching your lower back slightly.
• Then tilt it backward, tucking your pelvis under.
• Continue rocking back and forth slowly for 10–15 repetitions, breathing evenly.

Why Chiropractors Recommend it:
Your chiropractor may recommend this movement between adjustments to reinforce pelvic stability and maintain spinal alignment.

2. Seated Figure-Four Stretch (Modified Piriformis Stretch)

Why it’s great:
This relieves lower back and hip tension — especially useful when the pelvis starts shifting in late pregnancy. It opens the hips gently and reduces sciatic-type discomfort.

How to do it:

• Sit tall on a sturdy chair.
• Cross one ankle over the opposite knee (like forming a “4”).
• Keep your back straight, and lean forward slightly until you feel a stretch in your outer hip.
• Hold for 20–30 seconds, switch sides.
• Tip: Keep your movements small and controlled — you’re stretching the hips, not forcing flexibility.

Why Chiropractors Recommend it:
Changes in posture and carriage can shorten your range of motion in your hips. That, combined with the added pressure on your spine, can lead to pain. This stretch helps relieve hip and low back tension and keep you moving and pain-free.

3. Standing Wall Squats with a Stability Ball

Why it helps:
Strengthens the glutes, thighs, and pelvic floor—muscles that support your changing posture and relieve strain from your lower back.

How to do it:

• Place a stability ball between your lower back and a wall.
• Step your feet about 18 inches forward and shoulder-width apart.
• Slowly bend your knees, lowering yourself into a mini squat (no deeper than 90°).
• Hold for a moment, then rise back up.
• Perform 10–12 repetitions, resting as needed.

Why Chiropractors Recommend it:
These squats encourage proper hip alignment and support the pelvis—a major focus of prenatal chiropractic care.

The Role of Chiropractic Care During Pregnancy

Chiropractic care offers a non-invasive, drug-free way to manage pain, promote balance, and prepare your body for birth. Specialized prenatal chiropractors use gentle techniques and a maternity pillow or adjustable table to keep you comfortable during adjustments.

Research supports its safety and benefits. A 2021 review in the Journal of Manipulative and Physiological Therapeutics found that chiropractic adjustments can effectively reduce pregnancy-related back pain and improve function without adverse effects.

Common reasons women who are expecting seek chiropractic care include:

• Lower back or hip pain
• Sciatic nerve pressure
• Pelvic misalignment
• Postural changes from baby growth
• Preparation for labor and delivery

When paired with regular movement, chiropractic care helps maintain balance in your musculoskeletal system—supporting you and your baby throughout pregnancy.

Tips for Safe Exercise During Pregnancy

Trimester	Key Focus	Exercise Tips
First	Foundation	Build gentle habits, focus on posture and breathing
Second	Strength & Mobility	Prioritize pelvic stability and balance exercises
Third	Comfort & Endurance	Use modified positions, stay mobile, and avoid overexertion

Always consult with your OB-GYN or prenatal care provider before beginning any exercise program, especially if you have health concerns or pregnancy complications.                                                

Pregnancy is a time of transformation—but it doesn’t have to mean discomfort. With the right exercises and regular chiropractic care, you can support your body’s changes, reduce pain, and prepare for a smoother delivery and recovery.

Your body is designed for this journey. Let movement and chiropractic care help you enjoy every step of the way.