Aquanatal Classes and Pregnancy Chiropractic: Supporting a Healthy, Active Pregnancy

Pregnancy is an incredible journey, but it also brings significant changes to your body. As your baby grows, it's common to experience back pain, pelvic girdle pain, swelling, changes in posture and increased physical demands.

The good news is that staying active during pregnancy can benefit both you and your baby. Regular movement can help improve comfort, support your changing body and contribute to your overall wellbeing throughout pregnancy.

As both a Pregnancy Chiropractor and certified Aquanatal Instructor, I'm passionate about helping women stay active in ways that are safe, enjoyable and tailored to their individual needs.

In this article, I expand on my conversation with Dr Kim Lie Jom on the Australian Chiropractors Association Podcast, where we discussed the role of Aquanatal classes, pregnancy chiropractic care and the importance of movement throughout pregnancy.

🎧 Listen to the Podcast

Prefer to listen?

This article expands on my appearance on the Australian Chiropractors Association Podcast – Episode 141: Aquatic Fitness and Chiropractic Care in Pregnancy, hosted by Dr Kim Lie Jom.

Together, we explore the benefits of Aquanatal classes, the importance of staying active during pregnancy, common pregnancy discomforts and how chiropractic care can complement a healthy pregnancy.

🎙 Podcast: Australian Chiropractors Association Podcast
👥 Host: Dr Kim Lie Jom
🎤 Guest: Dr Amy Norman
📅 Episode Release Date: 13/08/2025
⏱ Episode Duration: 42 min
🎧 Listen on Spotify
🍎 Listen on Apple Podcasts

Why Exercise Matters During Pregnancy

Staying active during pregnancy is one of the most valuable things you can do for your health and your baby's wellbeing.

For most uncomplicated pregnancies, regular physical activity is encouraged and offers many physical and emotional benefits.

Exercise during pregnancy may help:

Reduce lower back pain
Improve pelvic stability
Maintain cardiovascular fitness
Improve sleep quality
Reduce stress and anxiety
Support healthy weight gain
Reduce the risk of gestational diabetes
Improve energy levels
Prepare your body for labour
Support postpartum recovery

The key is choosing activities that are appropriate for your stage of pregnancy and your individual circumstances.

What Is Aquanatal?

Aquanatal is a specialised exercise program designed specifically for pregnant women.

Unlike general aqua aerobics, Aquanatal classes are tailored to the unique physical and physiological changes that occur throughout pregnancy.

Classes typically include:

Gentle cardiovascular exercise
Strengthening
Stretching
Balance exercises
Mobility work
Breathing techniques
Relaxation

Because the water supports your body, many women find they can move more comfortably in the pool than they can on land.

Why Water Is One of the Best Places to Exercise During Pregnancy

Reduced Pressure on Joints

As pregnancy progresses, your body carries increasing weight.

Water buoyancy supports much of this weight, reducing stress on your:

Spine
Pelvis
Hips
Knees
Ankles
Feet

Many women describe feeling "weightless" once they enter the pool.

Natural Resistance

Water provides gentle resistance in every direction.

This allows muscles to work without placing unnecessary strain on joints.

The result is an effective workout that feels surprisingly comfortable.

Improved Circulation

Immersion in water may help improve circulation and temporarily reduce swelling in the feet, ankles and hands.

Many women leave class feeling lighter and more refreshed.

Better Mobility

Pregnancy often limits movement on land.

In water, women frequently discover they can comfortably perform movements that would otherwise feel difficult.

This can be especially beneficial during the later stages of pregnancy.

Relaxation

Pregnancy isn't just physically demanding, it can also be emotionally demanding.

Aquanatal classes provide dedicated time to:

Slow down
Focus on breathing
Connect with your baby
Reduce stress
Enjoy supported movement

How Pregnancy Chiropractic Care Complements Aquanatal

Aquanatal and pregnancy chiropractic care each have different but complementary roles.

Aquanatal focuses on:

Exercise
Strength
Endurance
Cardiovascular fitness

Pregnancy chiropractic care focuses on supporting your body's movement throughout pregnancy by assessing joint function, muscle tension and movement patterns.

Together, they can help many women stay active and comfortable as their pregnancy progresses.

Common Pregnancy Discomforts

Every pregnancy is unique.

Women commonly seek pregnancy chiropractic care for:

Lower Back Pain

Changes in posture and increased load through the spine commonly contribute to lower back discomfort.

Pelvic Girdle Pain

Pelvic girdle pain may affect:

The front of the pelvis
Sacroiliac joints
Hips
Pubic region

Movement strategies and individualised care may help some women manage these symptoms.

Hip Pain

As your body changes, additional stress can be placed on the hips and surrounding muscles.

Rib Pain

During the later stages of pregnancy, expansion of the rib cage and your growing baby can contribute to discomfort.

General Stiffness

Many women simply describe feeling "tight" or uncomfortable as pregnancy progresses.

Supporting mobility can help maintain confidence in movement.

More Than Exercise: The Community Benefits of Aquanatal

One of the greatest benefits of Aquanatal isn't just physical.

Classes provide an opportunity to meet other expectant mothers who are experiencing many of the same joys and challenges.

Women often:

Build friendships
Share experiences
Ask questions
Support one another
Feel less isolated

For many mums, these connections continue well after their babies are born.

Who Can Attend Aquanatal?

Aquanatal is suitable for many women with uncomplicated pregnancies.

Classes are designed for a wide range of fitness levels, whether you:

Exercised regularly before pregnancy
Are returning to movement
Want a gentle way to stay active
Are looking to meet other expectant mothers

Before beginning any exercise program during pregnancy, it's important to discuss your individual circumstances with your healthcare provider if you have any concerns.

When Exercise May Need to Be Modified

While exercise is beneficial for most pregnancies, there are situations where activities - including water-based exercise—may need to be modified or temporarily avoided.

Depending on your individual circumstances, your maternity care provider may recommend adjustments to your activity.

If you have a high-risk pregnancy, pregnancy complications or concerns about exercising, speak with your healthcare team before beginning a new exercise program.

Our goal is always to help you exercise safely and confidently.

Frequently Asked Questions

When can I start Aquanatal?

Many women begin after the first trimester, although this will depend on your individual pregnancy and your healthcare provider's advice.

Do I need to know how to swim?

No.

Aquanatal classes are generally conducted in chest-deep water where participants remain standing for most activities.

Can Aquanatal help pelvic girdle pain?

Many women find exercising in water more comfortable because buoyancy reduces the load through the pelvis. Your exercise program should always be tailored to your individual needs.

Can I combine Aquanatal with pregnancy chiropractic care?

Yes. Many women choose to combine both approaches to support comfort, mobility and staying active throughout pregnancy.

Is Aquanatal suitable if I haven't exercised before pregnancy?

For many women, yes. Classes are designed to accommodate different fitness levels and exercises can often be modified to suit your individual needs.

Key Takeaways

✔ Staying active during pregnancy benefits both mother and baby.

✔ Aquanatal provides a gentle, low-impact way to exercise throughout pregnancy.

✔ Water supports your changing body while reducing pressure on joints.

✔ Pregnancy chiropractic care and Aquanatal classes can complement one another by supporting movement and comfort.

✔ Every pregnancy is unique, so exercise should always be tailored to your individual circumstances.

Meet Your Instructor

Dr Amy Norman is a Pregnancy and Paediatric Chiropractor based in Hurstville, Sydney and a certified Aquanatal Instructor.

She is passionate about helping women move confidently throughout pregnancy by combining evidence-informed chiropractic care with specialised water-based exercise classes.

Through both clinical care and Aquanatal instruction, Dr Amy supports women in reducing common pregnancy discomforts, maintaining mobility and preparing for birth in a safe, supportive environment.

Ready to Stay Active During Pregnancy?

Whether you're looking for pregnancy chiropractic care, a safe way to exercise or the opportunity to connect with other expectant mothers, we're here to support you every step of the way.

Explore our Pregnancy Chiropractic services, learn more about our Aquanatal Classes, or book an appointment to discover how we can help you enjoy a healthier, more comfortable pregnancy.