Massages and pregnancy: Learn the benefits, safety tips and how they can help mums-to-be relax, ease pain and feel supported.
Pregnancy is an incredible time, but it’s also a season where everything hurts—your back, legs and even feet. As your body grows, so does the sensation of physical discomfort, often leading to emotional ups and downs.
Maybe you’re desperate for a massage but wondering if it’s wise to do so. Here we’ll discuss the types of massage therapies, what’s recommended for pregnant women and if it might be a good idea for you.
What is pregnancy massage?
Prenatal massage, also known as pregnancy massage, is a specialised type of massage therapy designed specifically for pregnant women. Unlike a regular deep tissue massage, it involves light pressure, careful positioning and attention to key areas such as the lower back, hips, legs and feet.
Similar to regular massage, pregnancy massages are all about relaxation for tense muscles, easing sore spots, and improving circulation and mobility. Sometimes it’s for no other reason other than to just feel good. For some mums, regular relaxation massage can make all the difference to the levels of their joint pain during pregnancy.
Qualified registered massage therapists trained in prenatal care understand the physical and hormonal changes of pregnancy and tailor massage treatments accordingly. They also know which pressure points to avoid that can cause discomfort.
Massages can help improve blood flow, swollen ankles, back and hip pain, and ease exhausted feet. They can also soothe neck tension and help improve sleep and relieve headaches.
The emotional load of pregnancy can feel overwhelming at times. Between hormonal fluctuations, birth anxiety and everyday stress, many pregnant women report feeling exhausted, in pain and with heightened feelings of anxiety or depression. While a massage doesn’t cure these, it can help reduce anxiety by promoting calmness and relaxation, possibly even lowering cortisol levels. It can also be a great way to zone out from the stresses and just be grounded in your own body.
When is it safe to start massages during pregnancy?
Massage therapy is generally considered safe after 12 weeks (end of the first trimester), once the risk of early miscarriage has decreased.
Many women find that the second trimester is an ideal time to begin treatment, as this is when the body starts to experience more significant physical changes and weight gain, but before the baby bump becomes too big to get truly comfortable on a table.
As always, it’s important to chat with your doctor or midwife before booking a massage, especially if you have any underlying medical conditions or you’re in the high-risk category.
Could massage benefit baby too?
Unsurprisingly, research shows that reducing maternal stress is key to healthier birth outcomes. Healthy blood pressure, reduced cortisol and better circulation can positively impact the baby’s development. It makes sense; if mum is healthy during pregnancy, there’s a much lower incidence of low birth weight in babies and better delivery outcomes.
Common concerns about massages and pregnancy
Here, we address some of the more common concerns and questions:
Can massage cause miscarriage?
There is no evidence that properly administered prenatal massage causes miscarriage. However, most practitioners recommend avoiding massage during the first trimester to be cautious.
Are there places on the body to avoid?
Yes. Certain pressure points and your tummy are avoided. It’s not advised to have a massage while you are lying on your stomach or back, and so most massage therapists will have you lie on your side. They should be careful while massaging your legs as you have a higher chance of developing a blood clot when you’re pregnant.
Can I have a foot massage?
Yes. A gentle foot massage can feel amazing and help reduce swelling. Just ensure your therapist is trained in pregnancy-safe techniques.
What if I have a high-risk pregnancy?
If you’re managing a high-risk pregnancy, always consult your doctor first.
Choosing the right massage therapist
Not all massage therapists are trained in prenatal care, so it’s important to seek out someone with proper certification and experience in prenatal massage. Ask questions, read reviews and don’t be afraid to advocate for your comfort during a session.
A qualified therapist will:
- Know how to safely position you (often side-lying with support cushions)
- Avoid unsafe pressure points
- Adjust their techniques for each trimester
- Offer guidance on frequency and session length
Postpartum benefits of massages
The need for support doesn’t stop after birth. The postpartum period is filled with recovery, sleepless nights and emotional adjustment. If you can find some time for yourself, even if it’s just once a fortnight, your body and mind will thank you for it.
Massage after birth can help with:
- Reducing feelings of postpartum depression
- Supporting physical recovery
- Easing tension from breastfeeding or holding your baby for long hours
- Reconnecting you to your body
Think of it as a gift to yourself, one that nurtures your physical healing and promotes mental wellbeing. It’s not just about being there for everyone who needs you; it’s also about being there for yourself and giving yourself care and attention so that you can be present for your baby and family.
Remember, you can’t pour from an empty cup, so it’s important to be intentional about nurturing your body, especially with everything it’s been through during pregnancy and birth.
Rest and relaxation
A woman’s body can put up with immense amounts of pain and pressure. But wherever possible, it’s best to reduce that pain and not just put up with it. Easing the pain, reducing the stress and feeling calm can especially help you leading up to the delivery, but also after, when you’re navigating the challenges of having a newborn.
Massage therapy offers a gentle, nurturing way to relieve pain, reduce stress and reconnect with yourself in the middle of all the changes going on inside and out.
While it’s not a replacement for medical care, it can be a beautiful complement to it and a great natural way to support your journey as a mother.
Read next: How to prepare yourself for labour
Any advice given is general in nature and is not intended as a substitute for medical advice and must not be relied upon as such. Before beginning any new treatments or for any healthcare advice, always consult a healthcare practitioner.
