How Women Can Prepare Their Body for Birth: Before and During Pregnancy
/How Women Can Prepare Their Body for Birth: Before and During Pregnancy
Bringing a new life into the world is one of the most physically demanding events a woman’s body can experience. Preparing for birth both before and during pregnancy is about creating a strong, balanced foundation that supports a smoother labor, reduces complications, and promotes postpartum recovery.
Below, we’ll explore how women can get their bodies “birth-ready” through nutrition, exercise, chiropractic care, and targeted supplements, all backed by credible sources.
1. Nourishing the Body with Real Food Nutrition
A well-balanced diet fuels reproductive health, supports fetal development, and prepares the body for the physical demands of labor.
Before Pregnancy
Focus on nutrient-dense whole foods: leafy greens, lean proteins, wild fish, healthy fats (like avocado and olive oil), and whole grains.
Optimize folate intake (not just folic acid): Folate supports neural tube development in the earliest weeks of pregnancy.
Source: National Institutes of Health (NIH) – Folate Fact Sheet: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional
During Pregnancy
Iron: Supports increased blood volume.
Calcium & magnesium: Aid in fetal bone development and muscle function.
Choline: Important for brain development (found in eggs and liver).
Stay hydrated with at least 8–10 glasses of water per day.
Quick Tip: Try to eat the rainbow color in your diet often reflects a wider range of antioxidants and nutrients.
2. Pre- and Postnatal Exercise: Building Endurance and Mobility
Regular, safe movement helps reduce pregnancy discomfort, improves stamina for labor, and supports faster recovery.
Pre-Pregnancy
Strength training: Builds a solid core and pelvic floor foundation.
Cardio: Enhances endurance and circulation.
Mobility work: Keeps hips, spine, and pelvis flexible.
During Pregnancy
Prenatal yoga: Increases flexibility, reduces stress, and supports pelvic mobility.
Walking: Gentle, safe cardio that encourages optimal baby positioning.
Pelvic floor exercises (e.g., Kegels and reverse Kegels): Support the uterus and help control bladder/bowel function.
Source: American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity aerobic activity per week during pregnancy.
https://www.acog.org/wellness/news-and-updates
3. Chiropractic Care: Aligning the Spine and Pelvis for Optimal Birth
A properly aligned spine and pelvis promote ideal baby positioning, reduce intrauterine constraints, and make for a smoother birth experience.
Why Chiropractic Care?
Helps correct pelvic misalignments that can restrict fetal movement or create longer labors.
Supports nervous system function through the spinal cord which controls uterine contractions, pelvic muscles, and bladder/bowel activity.
Reduces round ligament pain, sciatica, and lower back pain during pregnancy.
Source: A study in the Journal of Manipulative and Physiological Therapeutics found pregnant women who received chiropractic care had reduced back pain and labor times compared to those who didn’t.
https://doi.org/10.1016/S0161-4754(07)60025-7
Webster Technique
This specialized chiropractic technique helps balance the pelvis and reduce tension in surrounding ligaments. It’s commonly used in prenatal care to help baby achieve an optimal head-down position.
4. Nutritional Supplements to Support Fertility and Pregnancy
Whole food-based supplements fill in nutrient gaps especially when morning sickness or dietary restrictions limit food intake.
Recommended Supplements
Whole food prenatal multivitamin with folate, B12, D3, and iodine
Magnesium glycinate for muscle relaxation and sleep
Probiotics to support gut health and reduce Group B strep risk
Omega-3 DHA for baby’s brain and eye development
Whole Food vs Synthetic: The body absorbs nutrients from whole food supplements better than isolated synthetic vitamins. Think of it like building a car having all the parts isn’t enough if they’re not assembled in a usable form.
Source: American Journal of Clinical Nutrition, 2006 Food matrix impacts nutrient absorption and bioavailability.
Final Thoughts: Birth Is a Journey, Not Just an Event
Preparing your body for birth isn’t just something that starts in the third trimester. It’s a months-long investment in your strength, mobility, nutrition, and nervous system health.
The more aligned and nourished your body is before and during pregnancy the better it can rise to the challenge of labor and recovery.
Quick Checklist: How to Prepare Your Body for Birth
Eat whole, nutrient-dense foods
Move daily with pregnancy-safe exercises
Get regular prenatal chiropractic adjustments
Supplement smartly with whole food-based options
Stay informed and listen to your body