Movement & Bodywork I Recommend During Pregnancy

Amelia Pells
Jun 3
4 min read

Updated: Jun 9

From Someone Who Has Been Pregnant, Received The Treatments, And Works With Pregnant Women Every Day

Pregnancy asks a lot from your body.

And while every pregnancy is different, one thing I noticed both personally and professionally is this:

Many women are uncomfortable for far longer than they need to be.

This is not a list of perfect pregnancy recommendations.

These are simply the things I personally found helpful during pregnancy alongside the things I repeatedly see supporting women in clinic.

Some are simple.

Some involve asking for support.

Most are less complicated than social media would have us believe.

These are the things I often recommend.

Keep moving (But Keep It Simple)

My personal opinion is that labour, no matter how long it is, is a bit like an endurance event.

And anyone preparing for an endurance event trains.

Now, I do not mean training for a marathon.

I mean keeping your body moving.

If you already exercise regularly, you may be able to continue doing many of those things.

If you currently do very little movement, perhaps pregnancy is simply about doing a little more.

Of course, always discuss movement recommendations with your midwife or obstetrician.

Personally, I loved walking.

Walking meant:

Getting outdoors
Fresh air and sunlight
Better circulation
Supporting cardiovascular health
Gentle endurance building
Time to listen to podcasts or simply think

Walking is one of my favourite recommendations because it is accessible and gentle.

Yoga, stretching and mobility work can also be wonderful.

Gentle Movement Support: Spinning Babies

One resource I personally used and often recommend is Spinning Babies.

They provide simple daily movements which are a combination of stretching, gentle mobility work and yoga-inspired exercises.

What I love is that these exercises are not about pushing harder.

The focus is on supporting balance and alignment within the pelvis and surrounding tissues as your body changes.

Pregnancy asks your body to continuously adapt.

Your posture changes.

Your ribs move.

Your pelvis changes.

Your centre of gravity changes.

I found these movements helpful because they felt supportive rather than overwhelming.

Pregnancy Massage

Obviously I am biased here.

But massage is something I personally used throughout pregnancy and continue recommending because pregnancy can be physically demanding.

Ribs ache.

Hips ache.

Lower backs ache.

Sleep becomes harder.

Your body is constantly adapting.

Pregnancy massage is not simply about muscles. It is about comfort, support, rest and nervous system regulation.

And sometimes simply having a space where somebody is looking after you for a while.

Chiropractic Care During Pregnancy

This is another one I personally used during pregnancy and regularly recommend.

Pregnancy places changing demands on your body.

As baby grows, posture changes, weight distribution changes, movement changes, and many women experience discomfort through the pelvis, lower back, ribs and hips.

Chiropractic care can help alleviate symptoms and can possibly shorten labour times.

I really think it helped me! I recommend Kindred Chiropractic in Browns bay

As a bodyworker, I often recommend pregnancy chiropractic care alongside massage because pregnancy asks your body to continuously adapt.

Rest Is Part Of Preparation Too

I would class myself as a real fan of rest.

It is something I talk about constantly in clinic.

Many women are very good at continuing to push through.

Pregnancy is probably one of the times where slowing down becomes more important.

Warm baths became one of my favourites.

Adding magnesium salts can feel wonderful when:

your hips ache
your lower back aches
your ligaments feel stretched
your body simply feels tired

I also loved naps.

Honestly, pregnancy is exhausting.

If your body is asking for more sleep, more rest or slower days, sometimes listening is helpful.

Sleep Positioning Matters More Than People Realise

From around 20 weeks, side sleeping is generally recommended.

What I think matters just as much is pillow placement.

A supportive pillow under your top leg can make a huge difference.

The pillow should ideally support from knee to ankle.

If the ankle is hanging off the pillow, you may place additional strain through the hips and knees.

Sometimes improving sleep is less about finding the perfect pregnancy pillow and more about supporting your body properly.

Pelvic Floor Physio: Earlier Than You Think

This is one I think many women wait too long for.

Often women think pelvic floor physiotherapy is something you only do after birth or only when something has gone wrong.

My personal opinion?

If it is accessible to you, seeing a pelvic floor physiotherapist during pregnancy can be incredibly helpful.

A pelvic floor physiotherapist may help with:

pelvic discomfort
pelvic floor symptoms
exercise guidance
birth preparation
recovery planning
helping you understand what is normal and what may need support

And even if you decide not to see one during pregnancy, having someone already in mind if you need support after birth can feel reassuring.

Build Your Support Team

Pregnancy places enormous physical demands on the body.

And sometimes support looks like building a team around you.

For me, this looked like massage, walking, movement, chiropractic care and rest.

There are also many other wonderful professionals working in pregnancy care.

You may choose support from:

pelvic floor physiotherapists
pregnancy physios
osteopaths
chiropractors
bodyworkers experienced in pregnancy care
naturopaths and nutritionists

You do not need every practitioner.

You do not need every treatment.

But sometimes having the right support at the right time can make pregnancy feel much more manageable.

This Is A Precious Time

One of the biggest things pregnancy taught me was this:

You do not need to do everything perfectly.

This may happen once. It may happen multiple times.

But pregnancy is a season where your body is doing something extraordinary.

You do not need another impossible checklist.

You simply need support.

Sometimes that looks like movement.

Sometimes massage.

Sometimes a nap.

Sometimes saying no.

Take care of yourself and your baby.

That is enough.