Pregnancy Care: Supporting Your Body Before and After Delivery

"Pregnancy Doesn’t Have to Mean Pain – Restore Comfort and Strength for You and Your Baby!"

Pregnancy is an incredible journey, but it can place significant stress on your spine, joints, and nervous system. From hormonal changes to weight shifts, many women experience back pain, pelvic discomfort, and postural strain. Understanding which muscles, ligaments, and nerves are involved, why pain happens, and how chiropractic care plus rehabilitation can help is essential for a healthier, more comfortable pregnancy and recovery.

What Pregnancy-Related Pain Really Is

Pregnancy affects the spine, pelvis, and soft tissues, creating pain, stiffness, and nerve irritation.

Bones:

• Lumbar vertebrae (L1–L5)

• Sacrum and coccyx

• Pelvic bones (ilium, pubis, ischium)

• Thoracic vertebrae (T7–T12) in upper back changes

Muscles & Tendons:

• Rectus abdominis & obliques – core stabilizers, stretch with growing belly

• Transverse abdominis – deep core support

• Pelvic floor muscles – support uterus, bladder, and bowel

• Erector spinae & multifidus – spinal extensors

• Gluteus medius & maximus – hip stabilization

• Quadratus lumborum – low back and side support

Ligaments:

• Relaxin-softened ligaments – allow pelvis to expand but reduce joint stability

• Sacroiliac ligaments – support pelvis

• Pubic symphysis ligament

Neurological Implications:

• Nerve compression (sciatic, femoral) due to baby’s position or spinal changes

• Altered proprioception from pelvic tilt or weight shift

• Increased sensitivity to pain due to hormonal changes and nervous system adaptation

How Pregnancy-Related Pain Happens

Common weak or imbalanced muscles:

• Deep core stabilizers (transverse abdominis, multifidus)

• Gluteus medius/maximus

• Pelvic floor muscles

• Upper back and postural muscles

Top 10 common causes/injuries:

1. Lumbar or sacral strain from postural shift

2. Pelvic girdle pain

3. Sciatic nerve irritation from fetal positioning

4. Round ligament pain (stretching ligaments connecting uterus to pelvis)

5. Diastasis recti (abdominal separation)

6. Low back pain from lifting or bending incorrectly

7. Carpal tunnel due to swelling

8. Hip or SI joint instability

9. Postpartum postural changes from breastfeeding

10. C-section recovery affecting scar tissue and mobility

Pregnancy changes spinal alignment, core strength, and ligament stability, often leading to back, pelvic, and hip discomfort, fatigue, and reduced movement.

Symptoms to Watch For

• Lower back, pelvic, or hip pain

• Sciatic nerve pain radiating to leg(s)

• Round ligament or pubic pain

• Muscle fatigue or spasms

• Numbness or tingling in legs or hands

• Posture changes causing discomfort

How Chiropractic Care Can Help

Chiropractic care addresses joint alignment, muscle balance, and nervous system regulation:

• Spinal and pelvic adjustments – restore proper alignment in lumbar spine, sacrum, and pelvis

• Soft tissue therapy – release glutes, erector spinae, obliques, and pelvic floor

• Postural and ergonomic education – reduce strain while standing, sitting, or lifting

• Pregnancy-specific exercises – strengthen core, glutes, and pelvic floor

• Kinesiology taping – support abdomen, lower back, and pelvis

• Scar tissue mobilization (post C-section) – improve mobility and reduce adhesions

Chiropractic care promotes better posture, pain reduction, and nervous system balance, supporting both mother and baby.

Rehabilitation Program for Pregnancy (Pre & Post Delivery)

1. Mobility Exercises

• Pelvic tilts: 10–15 reps to reduce lower back strain

• Cat-Cow stretches: 10 reps for spinal mobility

• Hip circles: 10 reps each direction to open pelvis

• Shoulder rolls: 10 reps forward/back to relieve upper back tension

2. Stability & Strengthening

• Transverse abdominis engagement: 10–15 reps, focus on gentle core activation

• Bridge exercise: Strengthen glutes and pelvis, 10 reps

• Side-lying leg lifts: Strengthen hip stabilizers, 10–12 reps each side

• Pelvic floor exercises (Kegels): 10–15 reps, hold 5 sec

3. Adjunct Recovery Tools

• Heat or ice packs for back/pelvic discomfort

• Epsom salt baths for muscle relaxation

• Topical salves or Biofreeze for localized pain

• Gentle massage therapy for tight muscles

4. Lifestyle & Daily Tips

• Sleep on your side with a pillow between knees

• Avoid prolonged standing or lifting heavy objects incorrectly

• Break up sedentary activities with short walks or gentle stretches

• Maintain hydration and balanced nutrition

• Postpartum: resume core and pelvic floor exercises gradually

Red Flags – Seek Immediate Care

• Severe or persistent abdominal or pelvic pain

• Numbness, tingling, or weakness in legs

• Signs of preeclampsia (swelling, headache, vision changes)

• Uncontrolled bleeding postpartum

Key Takeaways

• Pregnancy changes spinal alignment, ligaments, and core strength, often causing back, hip, or pelvic discomfort.

• Weak stabilizers, postural changes, and ligament laxity increase injury risk.

• Chiropractic care restores alignment, supports muscles, and improves nervous system communication.

• Mobility, stability, adjunct therapies, and lifestyle modifications are essential for comfort, strength, and recovery.