Massage Pregnant
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Massage Pregnant
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There's nothing like a soothing prenatal massage (ahh…) to rub away the pains and strains of pregnancy.
What to Expect When You’re Expecting , 5th Edition, Heidi Murkoff. Whattoexpect.com , Edema (Swelling of the Ankles and Feet) During Pregnancy , October 2020. American Massage Therapy Association, Massage and Pregnancy: A Powerful Combination , June 2018. UT Southwestern Medical Center, Is Massage Safe During Pregnancy? February 2018. U.S. Department of Health and Human Services, National Institutes of Health, National Center for Complementary and Integrative Health, Massage Therapy for Health Purposes , May 2019.
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Anyone who's ever had a professional massage knows that both body and mind feel better afterwards — and the same goes for prenatal massage, which can feel extra wonderful when extra weight and changes in posture stir up new aches and pains.
Here’s everything moms-to-be need to know about getting a massage during pregnancy.
Prenatal massages are adapted for the anatomical changes you go through during pregnancy. In a traditional massage, you might spend half the time lying face-down on your stomach (which is not possible with a baby belly) and half the time facing up (a position that puts pressure on a major blood vessel that can disrupt blood flow to your baby and leave you feeling nauseous).
But as your shape and posture changes, a trained massage therapist will make accommodations with special cushioning systems or holes that allow you to lie face down safely, while providing room for your growing belly and breasts. Or you might lie on your side with the support of pillows and cushions.
Prenatal massages are generally considered safe after the first trimester, as long as you get the green light from your practitioner and you let your massage therapist know you’re pregnant. But you’ll want to avoid massage during the first three months of pregnancy as it may trigger dizziness and add to morning sickness.
Despite myths you might have heard, there’s is no magic eject button that will accidentally disrupt your pregnancy, and there isn't much solid scientific proof that specific types of massage can have an effect one way or the other. Some massage therapists avoid certain pressure points, including the one between the anklebone and heel, because of concern that it may trigger contractions, but the evidence on whether massage actually can kickstart labor is inconclusive (to nonexistent).
It is a good idea to avoid having your tummy massaged, since pressure on that area when you're pregnant can make you uncomfortable.
If you are in the second half of your pregnancy (after the fourth month), don't lie on your back during your massage; the weight of your baby and uterus can compress blood vessels and reduce circulation to your placenta, creating more problems than any massage can cure.
And don’t expect deep tissue work on your legs during a prenatal massage. While gentle pressure is safe (and can feel heavenly!), pregnant women are particularly susceptible to blood clots, which deep massage work can dislodge. That, in turn, can be risky. On other body parts, the pressure can be firm and as deep or as gentle as you’d like. Always communicate with your therapist about what feels good — and if something starts to hurt.
Another thing to keep in mind: While any massage therapist can, theoretically, work on pregnant women, it’s best to go to a specialist who has a minimum of 16 hours of advanced training in maternal massage. (There’s no specific certification, so you should ask when you make your appointment.) This way, you can rest assured you’re in the hands of someone who knows exactly how to relieve any pain and pressure related to your changing anatomy.
Finally, always check with your practitioner before receiving a prenatal massage — particularly if you have diabetes, morning sickness, preeclampsia, high blood pressure, fever, a contagious virus, abdominal pain or bleeding — they’re complications that could make massage during pregnancy risky.
Research shows that massage can reduce stress hormones in your body and relax and loosen your muscles. It can also increase blood flow, which is so important when you're pregnant, and keep your lymphatic system working at peak efficiency. And it reconnects your mind with your body, a connection that's comforting if you sometimes wonder if there’s a baby in there or if an alien has taken up residence inside of you.
During pregnancy, regular prenatal massages may not only help you relax, but may also relieve:
Most insurance plans don’t cover prenatal massage, but some offer discounts — a good thing considering the cost of a prenatal massage session can cost between $60 and $100 or more for a 30- to 60-minute massage, depending on your location and the facility.
Ask your partner or a friend to use these tips for an at-home maternal massage:
From the What to Expect editorial team and Heidi Murkoff, author of What to Expect When You're Expecting . What to Expect follows strict reporting guidelines and uses only credible sources, such as peer-reviewed studies, academic research institutions and highly respected health organizations. Learn how we keep our content accurate and up-to-date by reading our medical review and editorial policy .
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Monique Rainford, MD, is board-certified in obstetrics-gynecology, and currently serves as an Assistant Clinical Professor at Yale Medicine. She is the former chief of obstetrics-gynecology at Yale Health.
There are several reasons you might consider having a pregnancy massage (also called a prenatal massage). Pregnancy changes your body and mind, bringing about a wide range of emotions and aches and pains in places that never hurt before.
A prenatal massage may help alleviate some of the discomforts of pregnancy while providing a sense of relaxation—but is it safe? In general, the answer is yes. However, there are some important things you should know before you schedule a session. 1
First, you will need to ask your doctor if it would be safe for you to have a prenatal massage, as there are some women who should not have massages while they are pregnant. 2 Once you get your doctor's OK, you'll need to find a massage therapist who has the training and certification necessary to do pregnancy massage. 1
Massage therapy is a natural modality for improving the function of the body, reducing pain, and lowering stress. Prenatal massage is a type of massage therapy that is specifically for pregnant women.
The unique needs of each pregnant woman will determine the type of bodywork that is used during a pregnancy massage. These needs—which can be hormonal, emotional, and physical—will change throughout the pregnancy. 3
In general, there are many types of massage therapy. Examples include shiatsu massage , deep tissue massage , sports massage , and Swedish massage.
A prenatal massage primarily makes use of the gentle Swedish massage techniques, which provide muscle relaxation to the entire body. The techniques include various types of strokes and movements that are used, which include: 4
A pregnancy massage will also cater to the unique needs of a person who is pregnant. Special care is taken to position the woman's body using bolstering (or propping) to accommodate the physical changes that occur during pregnancy (such as the growing belly). 5
This can include certain body positions, depending on how far along the pregnancy is. For example, side-lying positions are normally used during the second and third trimesters. Lying on the left side is safest for pregnant women, allowing optimal cardiac function and fetal oxygenation. 5
A prenatal massage usually lasts around 50 to 60 minutes. 2
Swedish massage can help improve a person's general body tone, increase blood flow and lymph circulation , improve the function of the joints and muscles, and alleviate physical and mental fatigue. 6
Additional benefits of prenatal massage include: 7 4
Studies have shown that pregnant women with depression have a higher incidence of giving birth to premature and low birth weight babies. 8 7
In a 2010 study, a group of pregnant women were assigned to receive once- or twice-weekly 20-minute sessions of pregnancy massage therapy for 5, 12, or 16 weeks. 9
The women who received pregnancy massage had lower levels of stress, depression, and anxiety; lower premature birth rates; and fewer complications before birth (prenatal) compared to the control group who did not participate in pregnancy massage.
Other benefits of pregnancy massage that were reported in the study include: 9
The study also noted several benefits for the fetus. Prenatal massage was linked to higher fetal performance in the Brazelton Neonatal Behavioral Assessment habituation, orientation, and motor scales (a measurement of a newborn baby’s responses to the extrauterine environment, including an evaluation of activity levels and reflexes). Newborns also had lower cortisol levels.
When considering the benefits of pregnancy massage, it’s important to understand there are also some risks involved.
There are also circumstances in which pregnancy massage is not recommended, as well as some controversial issues (such as areas of the body that should not be massaged).
Contraindications are circumstances in which harm could be caused by a specific treatment, medication, or other intervention.
Massage is contraindicated when a person has certain medical conditions or under specific scenarios, especially during pregnancy, including: 10
There are also several conditions that are specific to pregnancy that could make it unsafe for a person to have a prenatal massage. 5
You should not get a pregnancy massage if you have:
There are several factors related to prenatal massage safety that experts do not necessarily agree upon. Here are a few of the key issues to keep in mind.
Some experts warn that getting a massage during the first trimester of pregnancy carries the risk of miscarriage. Many massage therapists have raised concerns that the dramatic increase in blood flow that occurs during a massage could increase the risk of miscarriage. 1
There have not been enough research studies to back up the safety of massage therapy during the first trimester. Therefore, you need to talk to your OB/GYN before getting a pregnancy massage in the early stages of your pregnancy.
Some experts warn that massaging certain pressure points in the body could initiate labor contractions. For this reason, a person's doctor must approve the techniques that will be used during a pregnancy massage (particularly during the first trimester). 1
While prenatal massage is designed for women who are pregnant, the pregnancy experience is not the same for everyone. Each woman will have their own set of symptoms that need to be taken into consideration, and modifications can be made to ensure the massage is safe and enjoyable. Some examples include: 5
According to the American Massage Therapy Association , massage may help reduce nausea from morning sickness . Adjustments in technique to accommodate nausea include elevating the person's upper body and avoiding massage strokes that cause rocking or shaking.
Keeping a pregnant woman's body in an inclined position may help prevent reflux, a common condition during pregnancy. When she is lying on her side, propping up the area under the abdomen can reduce tension from the gastric sphincter (the area in the stomach where reflux occurs).
Massage should not be performed on top of varicose veins because they could be a sign of a blood clot. If there is swelling in the legs or signs of varicose veins, massaging the legs should be avoided.
During pregnancy, a person’s blood volume increases dramatically and blood flow is slower than usual. Anticoagulant levels—factors that prevent bleeding—naturally increase in preparation for preventing hemorrhage during and after labor.
The circulatory changes make a pregnant person at higher risk for blood clots . Using very strong pressure and deep tissue massage could dislodge a blood clot, resulting in dangerous pregnancy complications.
Therefore, a prenatal massage should not include deep tissue massage, acupressure , shiatsu , or percussive tapping on the lower extremities.
The abdomen is not typically massaged during a therapeutic prenatal massage.
Swelling commonly occurs during pregnancy—usually around the halfway mark or later. While it can be a typical part of pregnancy, it can also be a sign of a problem. For example, swelling of the face or hands can be a sign of preeclampsia (a condition that is a contraindication for a pregnancy massage).
When swelling involves the lower legs and feet, she may respond well to massage techniques, but the person's doctor must approve the massage techniques when edema is present.
After you get your doctor's approval, you can begin researching massage therapists that are qualified to do prenatal massage. 1
To ensure you have a safe and helpful experience, make sure that a potential therapist:
When you've gotten your doctor's OK and you've found a qualified therapist, there are some steps you can take to ensure you have a positive prenatal massage experience. 1
A prenatal massage is a technique that can be used by massage therapists who are specially trained to perform massage on women who are pregnant.
While there are many types of massage, pregnancy massage most often uses Swedish massage techniques to provide muscle relaxation to the entire body.
A prenatal massage can be a way to soothe your body and mind throughout your pregnancy, but you need to check with your doctor before scheduling a session. There are some conditions and situations that would make it unsafe to have a massage while you're pregnant.
Once you get your doctor's approval, look for a massage therapist who is trained and certified in prenatal massage. Before making an appointment, call your insurance company to find out what it might cover.
While it’s OK to give your partner a back or foot rub to help reduce stress and lower tension, a layperson should not give a pregnancy massage. They should only be given by a trained, certified prenatal massage therapist.
If you want to try a pregnancy massage, you need to find a certified prenatal massage therapist.
These certified professionals have additional training beyond the standard education for a licensed massage therapist. They are trained to look for signs of pregnancy complications (such as deep vein thrombosis or varicose veins), how to position a pregnant person to prevent injuries (such as strain to the uterine ligaments , and how to address other specific needs during pregnancy.
There are many scenarios in which a person should not get a pregnancy massage. Some of the most common include: 5
The cost of a pregnancy massage varies depending on different factors, such as your geographical location and the type of facility offering massages.
The average cost for a 30- to 60-minute massage is $60 to $100 but can be more.
Insurance usually will not cover a pregnancy massage. Some may offer discounts or cover part of the cost. Some plans may cover massage under chiropractic care.
Check with your insurance provider before scheduling your massage.
Patel, S. Is massage safe during pregnancy? UT Southwestern Medical Center.
American Massage Therapy Association. Benefits of massage during pregnancy .
U.S. Department of Health and Human Services, Office on Women's Health. Body changes and discomforts .
Gholami-Motlagh F, Jouzi M, Soleymani B. Comparing the effects of two Swedish massage techniques on the vital signs and anxiety of healthy women . Iranian J Nursing Midwifery Res . 2016;21(4):402. doi:10.4103/1735-9066.185584
Salamon M. Massage and pregnancy: A powerful combination . American Massage Therapy Association.
Supa’at I, Zakaria Z, Maskon O, Aminuddin A, Nordin NAMM. Effects of Swedish massage therapy on blood pressure, heart rate, and inflammatory markers in hypertensive women . Evidence-Based Complementary and Alternative Medicine . 2013;2013:1-8. doi:10.1155/2013/171852
Dunkel Schetter C, Tanner L. Anxiety, depression and stress in pregnancy: Implications for mothers, children, research, and practice . Current Opinion in Psychiatry . 2012;25(2):141-148. doi:10.1097/YCO.0b013e3283503680
Field T. Pregnancy and labor massage
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