Chiropractic Care Through Pregnancy: Phases, Frequency, and Supportive Exercises for Moms in Indianapolis

Pregnancy is an incredible journey, but it’s also a time of massive change for the body and nervous system. As your belly grows, your posture shifts, and hormones loosen ligaments, it’s common to experience new aches, pains, and discomforts. But here’s the good news: with the right support, pregnancy can feel more balanced, less stressful, and even empowering.

At Electric Life Chiropractic in Indianapolis, we help expecting mothers move through pregnancy with confidence, comfort, and connection. Chiropractic adjustments during pregnancy don’t just relieve back pain — they support your nervous system, pelvis, and whole body through every stage of growth and preparation for birth.

In this article, we’ll dive into:

• The phases of chiropractic care through pregnancy

• How often pregnant women should receive adjustments

• The best exercises and physical therapy to support each trimester

The Phases of Chiropractic Care Through Pregnancy

Pregnancy isn’t static — it unfolds in stages. Each trimester brings unique physical changes and different needs for support. Chiropractic care adapts alongside these changes to keep the spine, pelvis, and nervous system balanced.

Phase 1: First Trimester (Weeks 1-12)

In the first trimester, your body is working overtime. Hormonal changes are rapid, morning sickness may appear, and ligaments begin to soften in preparation for growth.

How chiropractic helps:

• Maintains pelvic and spinal alignment as the body shifts.

• Reduces stress on the nervous system, which regulates hormones and organ function.

• May ease nausea, fatigue, and tension headaches by improving nervous system flow.

Local insight: Many moms-to-be in Indianapolis find that early chiropractic care helps reduce anxiety and sets the stage for a smoother pregnancy experience.

Phase 2: Second & Third Trimester (Weeks 13-40)

The middle and later stages of pregnancy bring visible belly growth and significant postural changes. The center of gravity shifts, creating stress in the lower back, hips, and pelvis.

How chiropractic helps:

• Maintains pelvic balance to prevent low back pain and sciatica.

• Relieves tension in the round ligaments and hips.

• Supports optimal fetal positioning by reducing intrauterine constraint.

• Improves mobility and comfort for daily activities.

Note on technique: Many chiropractors, including us, use the Webster Technique — a gentle, safe approach that focuses on pelvic alignment and ligament balance. This technique is especially helpful in encouraging breech babies to turn head-down naturally.

Phase 3: Pre-Labor & Postpartum

The final weeks of pregnancy are all about preparation. The body is gearing up for birth, and the pelvis must be as balanced and flexible as possible.

How chiropractic helps before labor:

• Aligns the sacrum and pelvis to reduce tension during contractions.

• Encourages efficient, coordinated nerve communication for the uterus.

• Helps mothers feel more comfortable and mobile in the last days and weeks.

Postpartum care:Birth places enormous stress on the spine and pelvis, regardless of delivery type. Chiropractic adjustments after birth help:

• Realign the pelvis and spine.

• Support recovery of the pelvic floor and core.

• Relieve strain from nursing, baby-wearing, and sleep posture.

• Reset the nervous system for resilience in the early parenting journey.

How Often Should a Pregnant Woman Receive Chiropractic Adjustments?

The frequency of adjustments depends on each mother’s needs, but here are general guidelines:

• First Trimester: Every 2–4 weeks.

• Second Trimester: Every 2–3 weeks.

• Third Trimester: Weekly or every other week.

• Final Weeks (36–40+): 1–2 times per week, especially if preparing for labor.

• Postpartum: Weekly during the first month, then tapering off as recovery continues.

Every pregnancy is unique, and your chiropractor will create a plan that fits your body, your baby, and your birth goals.

Best Exercises and Physical Therapy During Pregnancy

Exercise and chiropractic care go hand in hand. Gentle, safe movement helps keep muscles strong, joints mobile, and the pelvis stable — all of which support a smoother pregnancy and labor.

First Trimester (Weeks 1-12)

Focus on building a foundation of mobility and core support.

✅ Recommended exercises:

• Pelvic Tilts: Relieve back tension and gently activate the core.

• Cat-Cow Stretch: Improves spinal flexibility and circulation.

• Walking: Low-impact, boosts energy, supports cardiovascular health.

• Glute Bridges: Build pelvic stability.

• Diaphragmatic Breathing: Connects breathing with core engagement.

⚠️ Avoid high-intensity workouts or overheating, especially if experiencing nausea.

Second Trimester (Weeks 13-27)

Support posture changes and pelvic stability.

✅ Recommended exercises:

• Bodyweight Squats: Strengthen the legs and prepare for labor positions.

• Side-Lying Leg Lifts: Stabilize the hips and reduce strain.

• Seated Rows with Resistance Bands: Strengthen the upper back and improve posture.

• Prenatal Yoga: Gentle stretches relieve stress and improve flexibility.

• Modified Planks: Strengthen the core safely without pressure on the abdomen.

⚠️ Avoid lying flat on your back for extended periods, as it can restrict blood flow.

Third Trimester (Weeks 28-40)

Prioritize mobility, relaxation, and preparing the pelvis for delivery.

✅ Recommended exercises:

• Supported Deep Squats: Open the pelvis and stretch the lower back.

• Pelvic Rocks on Hands & Knees: Ease back pain and encourage baby to move head-down.

• Ball Sits & Hip Circles: Relieve pelvic pressure and improve mobility.

• Butterfly Stretch: Opens the hips and prepares for labor.

• Swimming or Light Walking: Keeps circulation moving without joint stress.

⚠️ Listen to your body — stop if you feel pain or discomfort.

Postpartum Recovery (6 Weeks & Beyond)

Rebuild strength and reconnect the nervous system.

✅ Recommended exercises:

• 360° Breathing: Restores diaphragm and pelvic floor coordination.

• Gentle Core Activation (TA engagement, Kegels): Rebuilds stability from the inside out.

• Glute Bridges: Continue pelvic stabilization.

• Walking & Gentle Yoga: Encourage blood flow, healing, and stress relief.

⚠️ Avoid crunches or high-intensity workouts until cleared by a provider.

Why Moms in Indianapolis Choose Chiropractic Care During Pregnancy

At Electric Life Chiropractic, we see moms from all over Indianapolis — from Broad Ripple to Fountain Square — who want natural, safe ways to support their pregnancy. Whether it’s finding relief from back pain, preparing for an easier labor, or creating balance for baby’s positioning, chiropractic care is a trusted option for holistic prenatal support.

Our approach is rooted in nervous system care, which means every adjustment is designed to help your body function at its best — not just to reduce symptoms. When your nervous system is balanced, everything else (digestion, sleep, hormones, even mood) works more smoothly.

Final Thoughts

Pregnancy is a time of profound change — physically, emotionally, and spiritually. With chiropractic care, safe and consistent exercise, and personalized support, mothers can experience a more comfortable pregnancy, a smoother birth, and a quicker postpartum recovery.

If you’re expecting and looking for a chiropractor in Indianapolis who specializes in prenatal and family care, we’d love to support you. At Electric Life Chiropractic, healing happens here — for moms, babies, and the whole family.