A Chiropractic Guide to Exercising (and more!) for a Healthy Pregnancy

Related Content

• Join a Birth Club
• Pregnancy & Childbirth
• Packing for the Hospital

By Dr. Stacey Rosenberg

We now know that ongoing moderate, low impact weight bearing exercise during pregnancy can contribute to normal, on time delivery and improve the likelihood of giving birth to a healthy, heavier baby. Unless there are medical reasons to avoid it, pregnant women can and should exercise moderately for at least 30 minutes on most, if not all, days. Exercise helps women feel better. The calories burned help prevent too much weight gain. Exercise can help pregnant women avoid gestational diabetes; a form of diabetes that sometimes develops during pregnancy. It can help build the stamina needed for labor and delivery. Exercise enhances wellbeing and promotes early recovery after labor and delivery. It’s also worth mentioning that exercise can be very helpful in coping with the postpartum period: exercise can help new mothers keep "baby blues" at bay, regain their energy and lose the weight they gained during pregnancy.

Some pregnancy exercise tips:

• Don't exercise for longer than 30 minutes at a time.

• Always include a warm-up and a cool down period (in addition to the 30 minutes of exercise).

Avoid forced, passive stretches, such as reaching for your toes or doing hamstring stretches. Pregnancy hormones make your joints looser, so overstretching which can cause a muscle injury is a greater risk during pregnancy. Also, avoid sudden jerking or bouncing movements or quick changes in position.

• Limit aerobic activity to the low impact variety, especially if you weren't exercising regularly before getting pregnant. Brisk walking, swimming, and riding a stationary bicycle are good choices.

• Measure your heart rate at peak activity to be sure you are not exceeding 140 beats per minute.

• Avoid overheating: Drink plenty of water, and don't exercise in hot, humid conditions.

• Avoid activities that put you at high risk for injury, such as horseback riding or downhill skiing.

• Avoid sports in which you could get hit in the abdomen.

• Especially after the third month, avoid exercises that require you to lie flat on your back.

• Never scuba dive because it can cause dangerous gas bubbles in the baby’s circulatory system.

• And remember; always check with your health care provider before starting any new exercise routine during pregnancy.

Some additional hints to help prevent pregnancy backache:

• Stand erect do not allow your belly to sag.

• Change positions often to ease lower back strain.

• When lifting, bend your knees and keep your back straight.

• Consult your chiropractor for exercises to reduce lower back strain (an easy one to start with are pelvic tilts).

• Your mattress should be supportive and comfortable.

• Sleep on your side with a pillow between your knees.

• Adequate rest is essential.

• Practice good postural habits.

• Plan and do regular exercise.

• Do Kegel exercises to prepare and tone the pelvic floor muscles for delivery. (To do Kegels, contract the muscles around your urethra, vagina, and rectum (imagine you're trying to prevent yourself from urinating). Hold for several seconds, then release. Repeat in sets of 10, several times each day).

• Have regular spinal checkups; they are an important part of preventative health care.

Other factors to consider in maintaining a healthy pregnancy:

• Proper nutrition is essential including adequate intake of folic acid, good sources of protein and iron, calcium rich foods, and lots of fruits and vegetables.

• Drink plenty of pure water to keep well hydrated.

• Avoid eating too much sugar and sweets including fruit drinks as they can cause you (and the baby) to gain excessive weight.

Recent research has found that a pregnant woman can help protect the health of her child by avoiding:

•Smoking and secondhand smoke

•Alcohol

•Excessive caffeine (e.g. tea, coffee, and cola)

•Unnecessary exposure to x-rays (especially in the first trimester)

•Unnecessary medication (including over-the-counter remedies)

•Foods with chemical additives and artificial ingredients.

Regular exercise, good nutrition, and periodic spinal adjustments can make pregnancy the pleasant, exciting experience you want it to be! Pregnancy should be an opportunity to reflect on your family’s plans and dreams not a time to struggle with pain. Preparing for a new baby is a daunting challenge for even the most organized mothers to be. So, during this meaningful time, be proactive: work to prevent backache before it affects your peace of mind or distracts you from focusing on your family’s well being. Chiropractic care is safe and natural, simply removing interference to your body’s own controlling and healing ability.