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 become more flexible, 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 may help. Exercise can support strength, mobility, and comfort throughout pregnancy, while individualized chiropractic care may help address certain types of musculoskeletal discomfort. 

What Are the Best Pregnancy Exercises for Back Pain and Mobility? 

Three gentle exercises that may help support comfort and mobility during pregnancy are seated pelvic tilts on a stability ball, modified seated figure-four stretches, and supported wall squats. These movements target pelvic mobility, hip flexibility, and lower-body strength. They can complement an individualized prenatal care plan, including chiropractic care when appropriate. Always check with your prenatal healthcare provider before beginning new exercises, particularly if you have pregnancy complications or activity restrictions. 

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 people with uncomplicated pregnancies can safely work toward at least 150 minutes of moderate-intensity aerobic activity per week. ¹

Regular movement can: 

1. Help reduce low back discomfort 
2. Support posture and balance 
3. Support better sleep 
4. Boost mood and energy 
5. Promote healthy weight gain 
6. Maintain strength and endurance that may be helpful during labor and postpartum recovery 

Pairing exercise with appropriate chiropractic care may offer additional support for patients experiencing pregnancy-related back, hip, or pelvic discomfort. However, chiropractic care has not been establishedas a way to improve birth outcomes or optimize nervous system function. 

The Best Pregnancy Exercises to Complement Chiropractic Care 

Let’s look at three gentle exercises that can be adapted to your comfort, balance, and stage of pregnancy. These movements are not appropriate for every pregnancy, so follow your prenatal healthcare provider’s recommendations and avoid any exercise that causes pain or other concerning symptoms. 

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

Why it helps: 

This exercise encourages gentle pelvic movement and may help ease lower back stiffness. It also engages muscles involved in maintaining an upright seated posture. 

How to do it: 

1. Sit on a properly sized stability ball (also called a pregnancy or Pilates ball) with your feet flat on the floor and comfortably apart. 
2. Keep the ball on a nonslip surface and position yourself near a sturdy support if needed. 
3. Gently tilt your pelvis forward, allowing a small arch in your lower back. 
4. Then tilt it backward, tucking your pelvis under. 
5. Continue rocking back and forth slowly for 10–15 repetitions, breathing evenly. 
6. Stop if you experience pain, dizziness, or difficulty maintaining your balance. 

Why Chiropractors Recommend It: 

Your chiropractor may recommend this movement between visits to encourage gentle pelvic mobility and help manage lower back stiffness. The goal is comfortable movement, not forcing the pelvis or spine into a particular alignment. 

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

Why it’s great: 

This gentle stretch targets muscles around the outer hip and buttocks, which may feel tight or uncomfortable as pregnancy changes your posture and movement patterns. 

How to do it: 

1. Sit tall on a sturdy chair with both feet supported. 
2. If comfortable, cross one ankle over the opposite thigh, forming a “4.” 
3. Keep your back comfortably straight and lean forward slightly until you feel a gentle stretch in your outer hip. 
4. Hold for 20–30 seconds, then switch sides. 
5. Tip: Keep your movements small and controlled. Avoid pressing down on your knee or forcing the stretch. 

If crossing your ankle causes pelvic pain, pubic discomfort, or instability, skip this movement and ask your healthcare provider about an alternative. 

Why Chiropractors Recommend It: 

Pregnancy-related changes in posture and movement can contribute to hip and lower back discomfort. Gentle stretching may help maintain comfortable hip mobility, particularly when combined with appropriate strengthening and activity modifications. 

3. Standing Wall Squats with a Stability Ball

Why it helps: 

Supported wall squats strengthen the glutes and thighs—muscles that help support everyday activities like standing, walking, and climbing stairs. They also encourage controlled lower-body movement. 

How to do it: 

1. Place a stability ball between your lower back and a sturdy wall. 
2. Position your feet approximately shoulder-width apart and far enough forward to maintain balance and control. 
3. Slowly bend your knees, lowering yourself into a comfortable mini squat. You do not need to reach a 90-degree knee bend. 
4. Keep your knees moving in line with your feet and avoid holding your breath. 
5. Pause briefly, then rise back up. 
6. Perform 10–12 repetitions, resting as needed. 

If you feel unsteady using the ball, a supported chair squat may be a better option. Avoid any squat variation that causes pelvic pain, dizziness, or other concerning symptoms. 

Why Chiropractors Recommend It: 

These squats help build lower-body strength and support functional movement as your body changes during pregnancy. Your chiropractor or prenatal healthcare provider can recommend modifications based on your comfort and mobility. 

The Role of Chiropractic Care During Pregnancy 

Chiropractic care offers a non-surgical, drug-free approach that may help some pregnant patients manage musculoskeletal discomfort. 

Chiropractors who provide prenatal care may use modified techniques, supportive positioning, and pregnancy-appropriate tables or cushions to accommodate a changing body. 

Research on chiropractic care for pregnancy-related back and pelvic pain is still developing. A systematic review published in the Journal of Manipulative and Physiological Therapeutics found that evidence for chiropractic interventions was generally inconclusive, although some findings were favorable. ²

A separate review of adverse events associated with spinal manipulation during pregnancy and postpartum identified limited reports of complications but emphasized the need for better safety reporting. ³ These findings do not establish that every chiropractic technique is safe for every pregnancy. 

Common reasons expectant mothers may seek chiropractic care include: 

1. Lower back or hip pain 
2. Certain types of radiating leg discomfort 
3. Pelvic or sacroiliac joint discomfort 
4. Postural changes associated with pregnancy 
5. Difficulty moving comfortably during everyday activities 

When combined with regular movement and appropriate prenatal medical care, chiropractic treatment may help some patients manage musculoskeletal symptoms and maintain mobility. 

Before beginning chiropractic care, discuss your pregnancy and any complications with your prenatal healthcare provider. Your chiropractor should also be aware of your medical history, current symptoms, and any recommended activity or treatment restrictions. 

“Pregnancy brings significant changes to the way your body moves and carries weight. Gentle exercise can help maintain strength and mobility, while individualized chiropractic care may help address some of the back, hip, and pelvic discomfort that patients experience. Our goal is to help expectant mothers feel supported, understand their options, and move as comfortably as possible throughout pregnancy.”
— Dr. Travis Russell, Chiro One of Huntley 

Tips for Safe Exercise During Pregnancy 

Exercise needs may change as pregnancy progresses. Use these trimester-specific suggestions as general guidance, and follow the recommendations of your prenatal healthcare provider. 

Additional safety reminders: 

1. Check with your prenatal healthcare provider. This is especially important if you have pregnancy complications, medical conditions, or exercise restrictions. 
2. Listen to your body. Stop any exercise that causes pain, dizziness, or unusual discomfort. 
3. Avoid overheating. Exercise in a comfortable environment and drink water regularly. 
4. Modify movements as pregnancy progresses. Changes in balance, joint flexibility, and abdominal size may require additional support. 
5. Avoid prolonged exercise flat on your back, especially later in pregnancy. Choose comfortable upright, seated, or side-lying alternatives when appropriate. 
6. Use the talk test. During moderate-intensity activity, you should generally still be able to carry on a conversation. 

Stop exercising and contact your prenatal healthcare provider if you experience vaginal bleeding, fluid leakage, regular painful contractions, dizziness or faintness, chest pain, significant shortness of breath, or other concerning symptoms. Seek emergency care for severe symptoms. 

Frequently Asked Questions About Pregnancy Exercises and Chiropractic Care 

What exercises can help relieve lower back pain during pregnancy? 

Gentle pelvic tilts, appropriate stretching, walking, and modified strengthening exercises may help some pregnant patients manage lower back discomfort. The best exercises depend on your symptoms, stage of pregnancy, and medical history. Your prenatal healthcare provider can help determine which movements are appropriate. 

Are stability ball exercises safe during pregnancy? 

Stability ball exercises may be appropriate for people with uncomplicated pregnancies who can maintain their balance comfortably. Use a properly sized ball on a nonslip surface, keep your feet firmly planted, and position yourself near stable support. If you feel unsteady, choose a chair-based or otherwise supported alternative. 

Can chiropractic care help with pregnancy-related back and pelvic pain? 

Chiropractic care may help some patients manage pregnancy-related musculoskeletal discomfort, but research specifically evaluating its effectiveness during pregnancy remains limited. A chiropractor can assess your symptoms and discuss appropriate treatment options in coordination with your prenatal healthcare provider. 

Is chiropractic care safe during all three trimesters? 

Whether chiropractic care is appropriate depends on your individual pregnancy, medical history, symptoms, and the techniques being considered—not simply your trimester. Safety evidence is limited, and certain pregnancy complications or medical conditions may require modified care or make spinal manipulation inappropriate. Discuss chiropractic treatment with your prenatal healthcare provider before starting. 

Can prenatal chiropractic adjustments make labor easier? 

There is not enough high-quality evidence to conclude that chiropractic adjustments shorten labor, improve fetal positioning, or make delivery easier. Chiropractic care may help some patients manage musculoskeletal discomfort during pregnancy, but it should not be presented as a method of ensuring a particular birth outcome. 

Final Thoughts 

Pregnancy is a time of transformation—but it doesn’t have to mean giving up movement or simply accepting every ache and pain. 

With appropriate exercises, individualized healthcare guidance, and chiropractic care when suitable, you can support your body’s changing needs, maintain mobility, and manage certain types of discomfort throughout pregnancy. 

Your body is doing remarkable work. Give it the support, movement, and care it needs along the way. 

If you’re experiencing pregnancy-related back, hip, or pelvic discomfort, the team at Chiro One Wellness Centers can help you explore whether chiropractic care is right for you. 

Schedule Your Chiropractic Consultation Today 

References

1. American College of Obstetricians and Gynecologists. (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period. ACOG Committee Opinion No. 804. 
2. Chiropractic Care for Adults With Pregnancy-Related Low Back, Pelvic Girdle Pain, or Combination Pain: A Systematic Review. Journal of Manipulative and Physiological Therapeutics. 
3. Weis, C. A., et al. (2021). Adverse Events From Spinal Manipulations in the Pregnant and Postpartum Periods: A Systematic Review and Update. Journal of the Canadian Chiropractic Association.