Exercises During Pregnancy

The exercises on this webpage are intended for chiropractic patients only and should not be undertaken without the approval, instruction and monitoring of your Doctor of Chiropractic.

Postural Changes in Pregnancy During the course of pregnancy, a woman's body undergoes innumerable changes biochemically and structurally which can create postural strain and neck and back pain. A brief look at the anatomy of the spine provides insight as to why chiropractic adjustments can facilitate a healthier, more comfortable pregnancy. The vertebral column is a strong, flexible rod composed of a series of bones called vertebrae which enclose a protect the spinal cord, support the head, and serve as an attachment for the ribs and muscles of the back. This "spine" is able to rotate and move anteriorly, posteriorly and laterally. The vertebral column shows four normal curves which increase it's strength, help maintain balance in the upright position, absorb shock, and help protect the column from fracture.

The spinal cord, which courses down the centre of this column conveys sensory impulses from the peripheral nerves to the brain and conducts impulse from the seat of the Central Nervous System, the brain, to all of the peripheral nerves. When an electrical impulse is stimulated in the brain, it travels a neural pathway in the spinal cord. Misalignment of this vertebral column can create pressure on the spinal nerves, irritating the surrounding tissue and causing impeded nerve flow, discomfort and/or pain. Over the course of a forty week gestation, a mother's weight gain will ideally reach somewhere between 30-40 lbs. This increase in weight can create spinal misalignment and/or postural distortions which in turn affect nerves, muscles and mobility of joints. As the bulk of this weight is deposited in the abdominal area, the mother's centre of gravity shifts forward. In order to compensate, the natural curves of the spine, particularly in the lumbar region, become exaggerated causing "low back pain". The hips may also expand laterally to help stabilize the body, putting pressure on the sacroiliac joints. The hormones of pregnancy cause muscles, ligaments, cartilage (such as the symphisis pubis), and even bones to "soften" and become more pliable. Pelvic bones "slip" and can become more easily displaced and/or fixated. In addition, certain round ligaments attach to pelvis bones and then to the uterus as it enlarges with the growth of the baby. When these ligaments are strained or torqued, as with sudden movement or "rolling over", they can cause even more discomfort for the pregnant mother.

Benefits of Prenatal Chiropractic Care.
Chiropractic care can:
-Correct vertebral misalignment and relieve pressure with gentle and effective adjustments.
-Help ensure that pelvic bones are properly aligned, facilitating a quicker, easier delivery.
-Re-establish the natural position and mobility of the joints.
-Provide freedom from interference of normal nerve energy which is vital for the development of a healthy baby and mother.

Spinal Exercises.
The following exercises are simple, effective ways to help maintain healthy spinal mobility and alignment during pregnancy. Remember that breathing is an integral part of all stretching and that regular practice achieves the best  results.

Rotationpregnancy_exercise_Page_2_Image_0001With hands on waist, feet about a shoulder’s width apart. Bend forward slightly from the waist and rotate upper body several time s clockwise-then several times from counter -clockwise. Keep hips stationery.



Rotationpregnancy_exercise_Page_2_Image_0002Same starting position as waist rotation. This time, keep upper body as stationery as possible and rotate hips several times clockwise-then several times counter-clockwise.



Stretch-Side to Sidepregnancy_exercise_Page_3_Image_0001Same starting position as waist rotation and hip rotation. Without moving the hips bend at the waist as far as you can comfortably, first to the left, then to the right. Repeat several times.




Stretch-Forward and Backpregnancy_exercise_Page_3_Image_0002Place fingers at the base of the spine-fingers of the left hand to the left of the spine, fingers of the right hand to the right of the spine. Bend forward slightly from the waist. Now gently bend spine backward, pushing forward with the fingers as you do so, and raising heels off the ground. Now move your fingers a little as you do so, and raising heels off the ground. Now, move your fingers a little up the spine and repeat the process several times, moving up the spine as you do. Continue until you’ve gone as far up the spine as you can.



Stand with feet about a shoulder’s width apart, arms extended to the sides. Keeping the arms extended, twist from the waist up only first to the left and then to the right. Repeat several times. Be sure to look in the direction in which you are turning.




Pelvic rockpregnancy_exercise_Page_4_Image_0001
On hands and knees keeping a flat back with the spine parallel to the floor. Gently tense the lower abdominal muscles and squeeze the buttocks, rocking the pelvis forward and tilting the pubic bone towards the chin. Hold this position, feeling the stretch along the lower back and sacral areas. Release and return to flat back position. Repeat 10-20 times with concentration. This exercise practiced daily helps stabilize rather pelvis, correct hyperlordosis of the lumbar region (sway back), and alleviates low-back pain.

Search Health For Life
Contact Us

Health For Life Chiropractic

Cloverdale Mall
143-250 The East Mall
Etobicoke ON, M9B 3Y8



Detailed Map

Office Hours
Mon: 8am-1pm & 3pm-7pm:
Tues: Closed
Wed: 8am-1pm & 3pm-7pm:
Thurs: 3pm-6:45pm:
Fri: 8am-1pm & 3pm-6pm:
Sat: 8am-11am:
Sun: Closed
How many hands does the average person have (numerical value)
Patient Registry

Google+ & Yelp Pages

Click on the icons below to visit our Google+ Business Page or to visit our profile on Yelp. If you are one of our patients please leave us a review. 


Share to Facebook Share to Twitter Share to Linkedin