Pregnancy is a time of profound transformation—physically, emotionally, and hormonally—and the choices you make now can ripple forward into birth and beyond.
Supportive prenatal care isn’t just about avoiding problems; it’s about nurturing wellbeing, resilience, and confidence as your body grows and changes.
Below are ten evidence-informed prenatal care tips grounded in research as well as insights from our French midwife and acupuncturist Faustine, our osteopaths who treat pregnant women, and our psychologists. These suggestions are offered to gently support you in your journey, not to add pressure or overwhelm.
1. Start prenatal care early and consistently
Research shows that starting structured prenatal care early in pregnancy is associated with lower rates of pregnancy-associated complications and better overall satisfaction with care. Early care helps providers identify conditions such as periodontal disease or iron deficiency anemia that can affect outcomes if untreated.
2. Move your body with moderate, regular activity
Staying physically active during pregnancy is not only safe for most people, it’s linked with multiple benefits. Moderate-intensity activity—like walking, swimming, or prenatal yoga—for at least 150 minutes per week is recommended by public health guidelines. This kind of activity is associated with reduced risk of gestational diabetes, excessive weight gain, and may even improve mood and pregnancy wellbeing.
There’s also intriguing evidence suggesting that babies of mothers who exercise may show improved neurodevelopment in early years.
3. Nourish your body without pressure
Healthy eating in pregnancy doesn’t need to be perfect, but it does matter. A balanced diet that meets calorie and micronutrient needs supports fetal growth and maternal energy levels. While formal dietary patterns vary by region and preference, overall research points to benefits when diet is rich in whole foods and tailored to individual needs.
4. Support your musculoskeletal comfort
Pregnancy brings predictable biomechanical changes—your centre of gravity shifts, posture adapts, and muscles are taxed in new ways. These shifts frequently lead to low back, pelvic, or rib discomfort. Osteopathic care during pregnancy aims to help the musculoskeletal system adapt more comfortably to these changes. Research into non-medication approaches suggests that manual therapies can be safe and beneficial for musculoskeletal discomfort in pregnancy when offered by trained practitioners.
5. Practice stress-supporting techniques
Emotional wellbeing is a vital, evidence-supported part of prenatal care. Mind-body practices such as prenatal yoga, controlled breathing, and meditation have been associated with reduced anxiety and stress levels during pregnancy and may even support smoother labour experiences.
Faustine also often integrates acupuncture, which several small studies and clinical reports suggest may help with stress regulation and reduction of pregnancy discomforts when used judiciously alongside conventional care.
6. Progress posture and breathing awareness
As pregnancy progresses, many expectant parents find it harder to breathe comfortably or maintain alignment. Breathwork and gentle postural awareness can help optimise oxygen flow and ease tension around the rib cage and diaphragm—this can be especially helpful as the uterus expands. These practices also support efficient muscle engagement during labour and postpartum recovery.
7. Educate yourself about labour options
Understanding the physiology of labour and the range of support options available helps build confidence. Midwifery-led education encourages pregnant people to understand their own bodies, labour progress patterns, and comfort techniques so they can make informed choices in collaboration with their care team.
8. Connect with community and professional support
Pregnancy is a powerful motivator for health behaviour change, and social support—including that from partners, family, and community—correlates with better outcomes and reduced stress.
Therapeutic sessions with trained practitioners (physical or emotional care) can offer a space to feel heard, validated, and cared for during transitions that sometimes feel lonely.
9. Listen gently to discomfort
Common pregnancy discomforts shouldn’t simply be accepted as “normal.” Pain that interferes with daily living—such as persistent pelvic girdle pain, severe headaches, or difficulty with walking or sitting—can often be addressed with tailored care approaches that minimise medication where possible and support the body’s mechanics and nervous system.
Our osteopaths and therapists can work alongside your medical team to help manage discomfort respectfully and safely.
10. Plan for postnatal care as part of prenatal wellbeing
One of the most under-discussed prenatal care tips is to think ahead to life after birth. Planning for postnatal support—both physically and emotionally—can ease the transition when it arrives. Prenatal care that includes postnatal planning recognises pregnancy as part of a longer continuum of maternal health.
This includes discussions about how to support recovery, breastfeeding, emotional regulation, and physical adaptation after birth, as well as gentle therapies that extend beyond delivery.
Your pregnancy, your experience
Our midwife-acupuncturist Faustine, osteopaths and prenatal-experienced therapists are available to support you throughout the week at both Central and Stanley locations. If you’d like to learn more, or explore how different forms of prenatal support might fit together for you, please contact us to talk through your options.
