Pregnancy is a time of profound physical change. As your body adapts to support a growing baby, it’s common to experience discomfort in your back, hips, and pelvis – and many women are now turning to chiropractic care for safe, effective relief. But, before your first appointment, here are several simple things you can do at home to help your body feel its best.
Stay mobile throughout the day.
It can be tempting to find a comfortable spot and settle in, but sitting in one position for too long places unnecessary strain on your lower back and pelvis. Try to get up and move around regularly, even if it’s just a short walk around the room. Your spine will thank you.
Be mindful of your posture.
As your bump grows, it’s natural to compensate by arching your lower back – but this can put added pressure on your spine and surrounding muscles. Try to stand and sit tall, keeping your pelvis in a neutral position and your shoulders relaxed.
Choose your footwear carefully.
High heels and unsupportive flats can both throw off your alignment during pregnancy. Opt for comfortable, well-cushioned shoes that support your arches and help distribute your weight evenly.
Rest on your left side.
Sleeping on your left side is widely recommended during pregnancy as it improves circulation to both you and your baby. Placing a pillow between your knees helps keep your hips aligned and reduces strain on your lower back overnight.
Keep your body gently active.
Pregnancy-safe exercise such as yoga or swimming can work wonders for maintaining strength, flexibility, and posture. Both are low-impact options that ease tension in the back and hips while supporting your overall wellbeing.
These small, everyday habits can make a meaningful difference to how you feel – and they lay a wonderful foundation for the more targeted support that chiropractic care can provide.
Chiropractic care can make a real difference.
Chiropractic care during pregnancy is something many women don’t consider until discomfort is already affecting their daily life…Pregnancy is one of the most extraordinary things the human body does. In the space of nine months, your posture shifts, your centre of gravity moves forward, your ligaments soften under the influence of the hormone relaxin, and your spine and pelvis quietly reorganise themselves around a growing life. It is, when you stop to think about it, an enormous physical undertaking — and yet many women are surprised when their bodies start to let them know about it.
Lower back ache. Hip discomfort. A heaviness across the pelvis that wasn’t there before. The kind of stiffness that makes rolling over in bed or getting up from a chair feel like a project. These experiences are so common in pregnancy that they’re often met with a resigned “that’s just what happens”. And while it’s true that the musculoskeletal demands of pregnancy are significant, discomfort is not simply something to be endured.
A gentle approach to a changing body
Chiropractic focuses on the spine, joints, and soft tissues — and during pregnancy, these structures are working harder than usual. As the body adapts week by week, certain joints and muscles take on load they’re not accustomed to. The sacrum, the triangular bone at the base of the spine, is particularly affected; it connects the spine to the pelvis, and when it’s not moving freely, the resulting tension can radiate outward in ways that feel frustratingly difficult to pin down.
At Marylebone Chiropractic Clinic, based here at The Light Centre on Portman Square, we see pregnant patients throughout all trimesters. Our approach to pregnancy care is built around a technique called the Webster Technique — a gentle, low-force method developed specifically for pregnancy that works with the sacrum and surrounding soft tissues and ligaments. Our chiropractors hold certification through the ICPA (International Chiropractic Pediatric Association), the global body that sets the standard for this training, so you can be confident you’re in experienced hands.
What does treatment actually feel like? Gentler than most people expect. We use a pregnancy-specific treatment table with a drop-away section — meaning you can lie face-down comfortably even well into your third trimester, which patients often tell us is a relief in itself. Adjustments are precise and low-force; there’s no heavy manipulation involved. Many of the women who come to us have never tried chiropractic before, and they’re often struck by how settled and at ease they feel during and after a session.
Alongside chiropractic care, there are several small lifestyle changes you can try to support your comfort:
- Avoid sitting in one position for too long – stay mobile
- Practice good posture – avoid over-arching your lower back
- Wear comfortable, supportive shoes
- Sleep on your left side with a pillow between your knees
- Consider pregnancy-safe exercise, such as yoga or swimming
The questions we’re asked most often
Is it safe? Chiropractic care during pregnancy is generally considered safe when provided by a trained, GCC-registered chiropractor. We take a thorough case history at every new patient’s first appointment, and we’ll always be straightforward with you if we feel another type of support would serve you better. We’re also happy to liaise with your midwife or GP — we see ourselves as part of your wider care team, not separate from it.
What about after the birth? The postnatal period brings its own physical demands — the feeding positions, the carrying, the sleep deprivation — and a number of our pregnancy patients continue to see us in the weeks after delivery. The spine doesn’t stop needing support just because the baby has arrived.
Finding a little more ease
If you’re pregnant and experiencing back pain, hip discomfort, or a general achiness that’s getting in the way of enjoying this time, we’d love to have a conversation with you. You can find out more about our approach to chiropractic care during pregnancy on our website, or book an initial consultation directly.
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