Can You Get a Massage While Pregnant?

Back in your pre-pregnancy era, TLC for two may have meant booking a couples massage at your local spa. But what about pampering for a different duo—you and your resident bun in the oven? Can you get a massage while pregnant?

Fortunately, for expectant moms, most healthy individuals can enjoy a special kind of massage while pregnant, otherwise known as prenatal massage. Though it’s recommended you hold off until week 12 of pregnancy to get one, the therapy has been shown to possess benefits not only for you but also for your baby.

Prenatal massage is associated with better birth outcomes, reduced anxiety and pain, and the sheer gratification derived from simply feeling good. After perusing this quick guide to prenatal massage, you’ll go from asking if you can enjoy one to how soon you can book your first massage session.

Prenatal vs. Regular Massage: What’s the difference?

The difference between regular and prenatal massage is fairly straightforward: Whether your belly is visible yet or not, pregnant women have very different anatomies and needs compared to non-pregnant women.

For this reason, massage therapists take different approaches during treatment, which are best described by the following key areas.

Prenatal Massage Set-up

Most prenatal massages are administered with the recipient lying laterally (on their side). Props, like bolsters and pillows, may also be used to enhance comfort, prevent abdominal pressure, and make areas of attention easier to access.

Prenatal Massage Techniques

Prenatal massage is designed to provide muscle, joint, and muscle tension relief without exerting too much pressure on your muscles and tissues. It’s also meant to alleviate soreness or discomfort in areas of the body that plague pregnant women specifically.

Some of the most common aches and pains pregnant women deal with include:

• Lower back – Far and away one of the most common pregnancy pain complaints is stress added to the lower back. Usually, this type of pain persists once your belly begins to develop, and it can be difficult to dispel for good until you’ve given birth.
• Hips, lower belly, and groin – Soreness in this area is a common occurrence in the third trimester, usually between weeks 18 and 24. It’s referred to as round ligament pain, the round ligaments being responsible for supporting your growing uterus. Round ligament pain usually feels like a spasm on either your right or both sides; it may occur regularly for short intervals.
• Legs – Carrying extra weight, particularly in the second and third trimesters, inevitability puts more stress on your lower half. Sometimes, leg soreness may be accompanied by a tingling sensation, indicating pressure on the nerves in your legs
• Feet and ankles – Your lower extremities bear the brunt of your and your baby’s weight, often leading to persistent soreness and swelling. Moreover, elevated progesterone levels tend to relax the smooth muscle in your body, which could cause your feet to flatten while pregnant, contributing to discomfort.

Whether you’re navigating one problem area or multiple zones of discomfort, prenatal massage can be an excellent way to unwind and find relief during pregnancy. Not only can tending to muscles and joints feel good, but some massage can also help move stagnant fluids by encouraging lymphatic drainage.

Prenatal Massage Safety Protocols

A trained prenatal massage therapist should know which products, devices, and massage techniques might put you and your baby’s health in harm’s way. For instance, certain acupressure points and areas have been shown to induce preterm labor in some women; some of these pressure points are found in the feet.

It’s generally advisable to steer clear of acupressure unless otherwise advised by your doctor if you fall within the following stages of pregnancy:

• 10 or 12 weeks pregnant
• In your ninth month of pregnancy

Prenatal massage practitioners should also take special care to avoid certain essential oils—like clary sage or basil. It’s equally important they reduce the possibility of infection by curating a hygienic treatment area.

To ensure you receive the best possible care and benefits, always seek out a licensed prenatal massage therapist.

Trimester by Trimester Prenatal Massage Safety: A Quick Guide

If you have any concerns about prenatal massage safety, it can help to know general guidelines to get the best and safest possible experience in each of your three trimesters:

• First trimester: Hydrate and elevate your head – If you suffer from morning sickness, one of the more common symptoms of early pregnancy, propping up your head and neck with a pillow may help relieve symptoms mid-massage. It’s equally important to stay hydrated: Dehydration can be a common side effect of massage, as the therapy tends to move fluids through the body.

It’s recommended you up your water intake around 24 hours before your appointment to keep up with your pregnancy hydration needs and avoid losing too much moisture. Remember, there’s no shame in asking your therapist if you can use the restroom mid-session—they’re there to support you!

• Second trimester: Lay on your side – While some massage tables have a hole to allow for growing bellies and face-down positions, this posture shifts too much tension to your abdomen and groin muscles (thank you, gravity!). In your second trimester, prenatal massage will be safest and feel most comfortable if you lay laterally on the massage table. Lying face-up isn’t recommended, as it can curtail circulation thanks to the weight of your belly.
• Third trimester: Keep the pressure light – Since some pressure points can spur premature labor, it’s important your prenatal massage therapist keeps a light touch in your final trimester. If at any point you find the touch too aggressive, you have every right to ask your therapist for a gentler touch.

Finally, it’s generally recommended you steer clear of deep tissue massage no matter which phase of pregnancy you’re in. Pregnant women have a higher likelihood of developing blood clots, and deep tissue massage may cause them to enter the bloodstream. This is particularly important for pregnant women with varicose veins or cardiovascular conditions like deep vein thrombosis.

Benefits of Prenatal Massage for Expecting Moms

The immediate benefits of prenatal massage are fairly obvious. But beyond sheer bliss, research shows you may experience several long-term benefits by making prenatal massage a staple of your pregnancy self-care routine.

It May Promote Improved Sleep

Getting a solid night’s rest is a common challenge among expectant moms, whether you’re in the earliest weeks of pregnancy or the final stretch. Sleep disruptions during pregnancy may be caused by:

• Hormonal fluctuations
• Trouble breathing due to nasal congestion (pregnancy nose)
• Reduced REM cycle frequency
• Midnight trips to the bathroom
• Muscle pain, swelling, and physical discomfort

Many pregnant women notice their sleep quality improves with regular prenatal massage. Whether you fall asleep on the table or enjoy a full night’s rest after getting home, if you’re like most, you’ll no doubt jump at the chance to enjoy some precious extra Z’s.

It May Help Curb Labor Pain

Select studies have demonstrated that women who receive pregnancy massage could have an easier time when delivery roles around. One research paper cited a reduction in:

• Labor time, by an average of 3 hours
• Reduced need for pain medication
• Reduced fetal activity (which may make delivery more difficult)

Easier deliveries could also be the result of overall stress reduction, as massage may help to reduce levels of cortisol (a key stress hormone).

Remember, many of your experiences as a pregnant mom can be passed on to your baby, even in-utero. With that, it comes as no surprise that the same study also showed babies born to moms who enjoyed prenatal massage exhibited lower cortisol levels, too.

It May Combat Low Mood and Stress

Aside from the boost you might observe fresh off the table, prenatal massage may assist some women in stabilizing their mood while they’re expecting. But the beneficial effects don’t necessarily end with your due date!

Whether it’s the short-term “baby blues” or clinical postpartum depression, many women struggle to adjust their emotional baseline after their baby has arrived. Remarkably, one study showed that women who received prenatal massage displayed lower rates of developing postpartum depression than those who didn’t.

If you’re mapping out a self-care tool kit for your life after baby, it may be worth incorporating prenatal massage therapy for both physical and mental well-being.

Feel Good About Your Pregnancy with SneakPeek

With clearance from your doctor and a seasoned, certified prenatal massage therapist in your corner, there’s no reason why you can’t enjoy some hands-on pampering during pregnancy. And since your baby will be receiving some of the health benefits too, you might consider your spa package an excellent 2-for-1 bargain.

If you’re looking for more ways to de-stress during pregnancy, check out SneakPeek’s Early Gender Blood Test. With this DNA-based at-home test, you can learn your baby’s gender as soon as 6 weeks into your pregnancy.

The SneakPeek Test delivers over 99% clinically proven accuracy¹ with an easy, simple process: Take your sample at home, send it to SneakPeek labs, and we’ll triple-review your results and send them back on the same day we get them. You’ll even receive a complimentary downloadable report you can share with your care team.

SneakPeek is OBGYN’s #1 recommended at-home early gender test trusted by more than 1 million new moms. To pick up yours and get to know your baby earlier, stop by SneakPeek today.

Sources:

1. Cleveland Clinic. Prenatal Massage Benefits and Safety. https://health.clevelandclinic.org/prenatal-massage/
2. National Library of Medicine. Aches and pains during pregnancy. https://medlineplus.gov/ency/patientinstructions/000580.htm
3. Healthline. What Does Round Ligament Pain Feel Like: Symptoms, Diagnosis, and Treatment. https://www.healthline.com/health/pregnancy/round-ligament-pain#TOC_TITLE_HDR_1
4. Verywell Health. Foot Pain and Leg Problems in Pregnancy. https://www.verywellhealth.com/pregnancy-foot-pain-1337807
5. Cleveland Clinic. Lymphatic Drainage Massage. https://my.clevelandclinic.org/health/treatments/21768-lymphatic-drainage-massage
6. Healthline. The Acupressure Points for Inducing Labor. https://www.healthline.com/health/pregnancy/acupressure-points-inducing-labor#spleen-6-point
7. Verywell Health. What Is a Pregnancy Massage? https://www.verywellhealth.com/pregnancy-massage-benefits-contraindications-and-safety-5190485#toc-risk-factors
8. Verywell Health. How Sleep Changes During Pregnancy. https://www.verywellhealth.com/sleep-in-pregnancy-3015077
9. Ohio State Health & Discovery. Is pregnancy nose real? Explaining ear, nose, and throat issues when you’re expecting. https://health.osu.edu/health/womens-health/pregnancy-nose
10. Expert Review of Obstetrics & Gynecology. Pregnancy and labor massage. https://www.tandfonline.com/doi/abs/10.1586/eog.10.12?journalCode=ierb20
11. Mayo Clinic. Postpartum depression. https://www.mayoclinic.org/diseases-conditions/postpartum-depression/symptoms-causes/syc-20376617