Staying Active During Pregnancy & After Delivery

Staying Active During Pregnancy & After Delivery

Dr P. Lepage, chiropraticien

Advice from your Chiropractor.

October 2025 blog.

Pregnancy and giving birth are beautiful, powerful events—but they also bring many changes in your body. Staying active in safe, appropriate ways can help with discomfort, mood, recovery, and overall wellness. Here are some tips, including stroller-walking ideas, how to choose a good stroller, and local resources near Saint-Lazare to help you stay moving and connected.

Why stay active during and after pregnancy?

Some of the benefits include:

  • Reduced back, pelvic, hip and joint pain: As your abdomen grows and your center of gravity shifts, there’s more stress on your spine and pelvis. Gentle movement helps keep muscles strong, joints mobile, and posture more balanced. Chiropractic adjustments can assist, by addressing alignment, helping with pelvic balance, and supporting neuromuscular function.
  • Improved mood, sleep, circulation: Walking especially helps with endorphin release, reducing stress and anxiety. Better circulation helps reduce swelling.
  • Easier labor and recovery: Keeping the body as aligned, flexible, and strong as possible can promote better fetal positioning, reduce risk of discomfort in late pregnancy, and help the body recover after delivery.
  • Maintaining strength postpartum: After delivery, muscles (especially abdominal, pelvic floor, back) have been stretched or stressed. Gradual, safe activity helps rebuild strength, improve posture, and support healing. Chiropractic care can complement this with adjustments and guidance.

Safe activity guidelines & stroller-walking

Here are practical tips to help you stay active safely:

  • Get clearance from your healthcare provider: Especially if your pregnancy has complications, or after a C-section or difficult birth, check in before starting or resuming activity.
  • Listen to your body: Don’t push through pain. Mild discomfort, soreness or stretch is okay; sharp pain, dizziness, unusual swelling, bleeding, or contractions are signs to stop and consult your doctor.
  • Maintain good posture: When walking, use tall posture, shoulders back but relaxed, avoid overstriding, try to keep pelvis neutral as much as possible. Good footwear is essential—supportive, shock-absorbing shoes.
  • Use a good stroller if walking with baby:

Choose a stroller with good suspension, roomy wheel base, stable wheels for uneven sidewalks or trails. Handlebar height should allow for comfortable posture: you shouldn’t be hunching over or leaning forward. A stroller you can push comfortably without twisting your torso helps protect your back. If possible, choose one with an adjustable handle to accommodate changing height (or shared pushing). Use a stroller-sunshade or cover, padding where needed, and ensure the baby’s position is ergonomic.

  • Incorporate faster walking when safe: A brisk walk (but not jogging unless cleared) can raise heart rate somewhat, improve cardio health, help mood. Even intervals (normal pace / slightly faster) help.
  • Other low-impact activities: Prenatal yoga, swimming, gentle stretching, pelvic floor exercises. After delivery, gradually add core work, walking, and strength training as appropriate.

Tips for staying active after delivery

  • Begin gently: walking with the stroller, light stretching. Give your body time to heal.
  • Focus on posture, especially around feeding: leaning over feeds, carrying baby, etc., can strain your neck/back. Chiropractic adjustments and exercises help.
  • Pelvic floor care: if possible, work with a physiotherapist or chiropractor who understands postpartum pelvic health.
  • Avoid heavy lifting, twisting too early. Get help when needed.
  • Try to build in routines: a daily stroll, a weekly mom-and-baby exercise class or yoga class can help both physically and emotionally.

Local options & examples near Saint-Lazare

If you’re in or near Saint-Lazare, here are some good local resources and activities that can support an active pregnancy or postpartum period:

Saint-Lazare parks & trails:

Parc Nature Les Forestiers de Saint-Lazare is a four-season park with trails. Great for walking (including stroller walks) in nice surroundings.

Cafés-Causeries / Support Groups:

The Centre Prénatal et Jeunes Familles also has “Cafés & Chats” where parents can exchange, connect. Walking to a meeting like that can help you get out regularly.

Centre Prénatal et Jeunes Familles de Vaudreuil-Soulanges (https://www.centrepjf.org/en):
This center offers many workshops for pregnancy and for mothers with babies. Some of the relevant ones:

Prenatal yoga offered through that center. Yoga helps with flexibility, breathing, strength.

Public prenatal classes through Québec’s services: the Québec government offers prenatal classes (nutrition, preparation for childbirth, newborn care) that often include movement or physical preparation. CIUSSS de l’Ouest-de-l’Île-de-Montréal