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FAQs:
What is Pregnancy Massage?
Pregnancy massage is a catch-all term for any hands-on massage during or after pregnancy (prenatal or postnatal massage). A pregnancy massage typically lasts an hour. Some practitioners use a pregnancy massage table. That's a table designed to accommodate a woman's pregnant belly. Others use specially designed pillows called bolsters to position a woman comfortably on their side. This helps especially during the later stages of pregnancy. Lying on your side is often the most comfortable position.
What Does a Pregnancy Massage Involve?
Pregnancy can put a lot of stress on your back, shoulders, neck, and abdominal muscles. A pregnancy massage is designed to relieve some of the aches and pains that are common during pregnancy. A qualified therapist will understand the areas to target and which to avoid. Before the massage begins, your therapist will talk to you about your health and lifestyle. They will ask you to lie on a specially-designed massage table and will cover you with towels to protect your privacy and to keep you warm. They will probably use creams or oils to help them to massage your skin smoothly. They will help you to get comfortable with pillows. Remember it is not a good idea to lie flat on your back while you are in the second half of your pregnancy since this puts too much pressure on the vein that runs from your legs to your heart.
Why Massage During Pregnancy?
Massage therapy during pregnancy has been shown to provide many benefits, including a sense of wellness, improved relaxation, and better sleep. But certain techniques and trigger points in the body can cause contractions and premature labor, so seeking expertise is vital.
When to Get a Prenatal Massage?
You can get a prenatal massage at any point in pregnancy, as long as you have your doctor or midwife's okay. Some massage therapists won't see pregnant women until the second trimester because of the increased risk of miscarriage in the first trimester. But there's no evidence or reason to believe that prenatal massage in the first trimester would raise your miscarriage risk.
Your massage therapist should be able to help you get comfortable at every stage of pregnancy. Right from the start, it may be uncomfortable to lie facedown because of your tender, swollen breasts. And you can't lie facedown on a traditional massage table once your belly has started to grow.
You can lie on your side with pillows, wedges, or a full-length body pillow for support. Some prenatal massage therapists use a special table or pad with hollowed areas and pillows to accommodate your belly and breasts, so you can lie facedown.
If lying facedown on a special pregnancy massage table stresses your lower back, try lying on your side or ask your therapist to help you find a comfortable position.
And remember that it's not a good idea to lie flat on your back, especially once you're past mid-pregnancy because the weight of your uterus puts too much pressure on the vein that returns blood from your legs to your heart.
Can Pregnant Women Get Massages?
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.
When is a Prenatal Massage Unsafe?
Having a prenatal massage may be risky in a few situations, such as:
- You have a blood clot or a bone fracture.
- You have a skin injury or condition that could be aggravated by rubbing. These include burns, open wounds, skin infections, or eczema.
- You've had an allergic reaction to massage oils.
- If you have concerns about whether it would be okay for you to have a prenatal massage, talk to your healthcare provider.
Which Part of the Body Cannot Be Massaged During Pregnancy?
First things first: Massaging certain acupressure points is rumored to trigger miscarriage or preterm labor. No evidence supports this belief, but studies show it may decrease the length and painfulness of labor.
Additionally, your pregnant body should be positioned and supported differently than a non-pregnant person’s for your comfort and so that your baby is safe in utero. During your massage, you should be lying on your side not your back or stomach, or sitting upright or in a semi-reclining position.
Why is this? For starters, lying on your stomach is uncomfortable. In addition, lying on your back after 20 weeks could put pressure on blood vessels, including your aorta and inferior vena cava, which can restrict blood flow. This in turn can cause your blood pressure to drop and decrease blood flow to your uterus.
You may also want to be careful on certain parts of your body:
Your belly. You’ll probably want to avoid having your growing belly and the area around it massaged because this could hurt you or the baby. It’s OK to gently rub some stretch mark cream into your belly, though.
Your legs. It’s fine to rub or stroke your legs gently but make sure that your partner doesn’t use too strong of deep tissue pressure. Because your blood volume increases when you’re pregnant, blood flow in your legs can slow down, making you prone to clots. So deep tissue massage on your legs could dislodge a clot.
Pressure points. As we hinted at above, in reflexology, you have pressure points in some regions of your body, like your wrist, ankle, or between your fingers. Some people say that massaging these areas may cause contractions, but there’s currently no evidence to support the claims.
Is Swedish Massage Safe During Pregnancy?
Swedish Massage is the recommended massage method during pregnancy because it addresses many common discomforts associated with the skeletal and circulatory changes brought on by hormone shifts.
Is Hot Stone Massage Safe During Pregnancy?
Hot stone massage involves the use of heated rocks; either as an extension of the massage therapist’s hands or having the massage therapist place the rocks on the body of a client.
Hot stone massage therapy on a pregnant woman should only be performed by a trained therapist as placing them on certain spots in a pregnant woman’s body could result in preterm labor. This type of massage can only be used during the early stages of the pregnancy when the woman will be able to lie on her back without causing any harm to the unborn child.
In the advanced stages of pregnancy, hot stone massage will not be possible as the woman will not be able to lie on her back or on her stomach. There are health complications that are associated with lying on the back or on the belly in the advanced stages like the disruption of the flow of blood to the fetus. It may also lead to a dangerous drop in blood pressure that may put the life of the mother and the fetus at risk.
The use of massage tables is not also safe for the woman to lie on her belly as it will be unsupported on the hollow left in the middle of the massage table. Even when a sling is put on the hollow to support the belly, it will press the belly and the pressure that was being avoided will end up harming the baby.
Instead of engaging in a massage technique that will put the life of the unborn child and the pregnant mother at risk, the best option will be to get a professional massage therapist to conduct safe massage techniques. Ensure that you inquire if the spa you wish to have the massage has a qualified pregnancy massage therapist before booking a massage appointment. This is the only way that your safety and the safety of the unborn child can be guaranteed. It may be more expensive but your safety should be the first priority.
What is the Difference Between Pregnancy Massage and Regular Massage?
The main way in which prenatal massage is different from regular massage is in the techniques that are used during the treatment. It should also be noted that since expectant mothers shouldn’t lie on their abdomen at any stage of pregnancy, the treatment will take place when the patient is lying on their back or side, depending on their size and what is comfortable for them. Cushions and bolsters may also be used to enhance the support that their body has during the treatment.
Prenatal massage predominantly uses the Swedish massage technique, which focuses on long, sweeping strokes with only minimal pressure applied to the body. Deep tissue pressure, which is common in other therapeutic massages, won’t be used as it could potentially be harmful to the mother or baby.
Those therapists that offer prenatal massage typically have experience in recognizing which areas of the body will benefit most from therapeutic attention and will tailor the patient’s experience to meet their individual needs. For example, they may pay particular attention to the feet in order to reduce swelling and pain in this area.
It should be noted that massage should never be carried out in the first trimester of pregnancy, and only later on with the approval of your doctor.
What to Wear for Prenatal Massage?
Luckily, you don’t need to wear anything special for a prenatal massage. Whatever makes you feel most comfortable is the right thing to wear. Due to religious reasons, some people stay fully clothed or put on a certain garment they need to wear. During a massage, you’re covered by sheets and a blanket, so some people completely dress all the way down. Others prefer to wear pregnancy drapes because they are more movable. Some people prefer to stay in their undergarments. It all depends.
How Many Times Should I Get a Pregnancy Massage?
There is no set limit on how many times you can get a massage when you are pregnant. You can visit once a month, once a week, or whenever you are hurt. It will depend on your budget, your personal needs, and your health. Your massage therapist can give you more clarity on a massage schedule that would work best for you. If you decide to get massages on a more regular basis, make sure you take precautions, such as drinking a lot of water and avoiding any sort of strenuous activity after your massage. This will help stop dizziness or headaches.
How Much Does a Prenatal Massage Cost?
An hour-long session can cost anywhere from $60 to $150, depending on where you live. Check your health insurance benefits: Some plans cover part of the cost of a massage if you can get a prescription from your midwife or doctor for a medical reason, such as back pain. If your health plan includes a health savings account (HSA), or if you have a flexible spending account (FSA), you can pay for the massage out of either account and save money in taxes. You'll just need paperwork from your provider showing that the massage is medically necessary.
Origins of Pregnancy Massage
Cultural and anthropological studies indicate that massage and movement during the childbearing experience were and continue to be a prominent part of many cultures' health care. Indian Ayurvedic medical manuals detail therapists' instructions for rubbing specially formulated oils into pregnant patients' stretched abdominal skin. Traditional sculptures depict Eskimo fathers supporting and lovingly stroking their laboring wives' backs. In certain Irish hospitals, laboring women are held and touched by a doula (labor assistant) or midwife through most of their notably short, uncomplicated labors. For billions of women, over thousands of years, midwives' highly developed hands-on skills have provided loving support and eased childbearing discomforts. As massage therapy resumes its place within Western healthcare methods, pregnancy massage is becoming one of its fastest-growing specialized applications.
17 Dos and Don'ts of Getting a Prenatal Massage
Contrary to popular belief, you can get a massage while you are pregnant. It is therapeutic and can help you relax and sleep better. However, you must keep the following in mind.
1. Your massage therapist should be well-trained in the techniques of giving a pregnancy massage.
2. Avoid taking a massage in the first trimester, as it can increase the risk of a miscarriage.
3. You can use a gentle moisturizer or coconut/olive/safflower/grapeseed or mustard oil for your massage.
4. Some women are allergic to certain massage oils. It is advisable then, to do a patch test of the oil on your skin before you go for a massage.
5. Avoid using certain oils like rosemary, oregano, peppermint, thyme, and sage as they can lead to uterine contractions.
6. Avoid pressing certain pressure points located within your wrists and ankles as massaging them can stimulate the uterus to start contracting.
7. A side-lying position is most comfortable, especially in the second and third trimesters. Avoid massage tables that have a hole cut out to accommodate the pregnant belly. As the abdomen may hang unsupported and cause stretching of the uterine ligaments.
8. Discontinue the massage if it makes you feel light-headed, sick or you do not like the massage.
9. Guide the massage therapist regarding the pressure while massaging. Ask them to use gentle strokes or as much pressure as is comfortable for you to relax.
10. If you have diabetes, vomiting bouts, or high blood pressure, do check with your doctor before receiving a prenatal massage.
11. A Swedish massage is recommended during pregnancy as it is mild and aims to relax muscle tension, improve blood circulation, and help relieve joint pains and backaches.
12. Alternatively, you can ask your partner to massage you - especially your shoulders, back, arms, and legs. Gentle strokes on your belly will be great for bonding as parents with your unborn baby.
13. A self-massage along with slow relaxed breathing for a few minutes before your bath will help you connect and bond with your baby.
14. Watch out for symptoms of blood clots and varicose veins.
15. A pregnancy massage should last for about an hour. However, you can choose to have one for a shorter duration as per your comfort.
16. Avoid a prenatal massage if you are at a high risk of miscarriage.
17. Do not take massages if you have a skin injury, any open wounds, skin infection or eczema.
Whether you get a massage from a professional, or your partner, or give one to yourself, it should be relaxing, soothing, and rejuvenating.
Benefits of Prenatal Massage
There is a wide range of benefits associated with prenatal massage, making it a popular choice of treatment for women in the second and third trimesters of pregnancy. Some of the advantages include:
1. Reduced swelling. Swelling is a very common side effect of pregnancy as the body naturally retains water and circulation are reduced, increasing pressure on the blood vessels. Gravity often means that swelling and inflammation affect the legs and ankles, making walking uncomfortable or even painful. Fortunately, massage has been proven to stimulate the flow of oxygenated blood around the body, helping to reduce water retention, eliminate toxins, and reduce swelling.
2. Sciatica relief. Sciatic nerve pain is particularly common during pregnancy and occurs as a result of the uterus resting onto the pelvic floor and lower back muscles, pinching the sciatic nerve, and causing pain that extends down the lower back, buttocks, and into the legs. Massage naturally reduces inflammation in the nerves by helping to release the tension placed onto the sciatic nerve.
3. General pain relief. One of the core benefits of massage is to help relieve tightness in the muscles – something that occurs all too often in pregnancy. By manually working the muscles in prenatal massage, your chiropractor can stimulate blood flow that releases the tension, relaxing the muscles, and any associated stiffness and pain that the patient may be experiencing.
4. Relaxation. Pregnancy can be a very stressful time, and this isn’t helped by the fact that hormones tend to fluctuate significantly. Massage has been shown to help patients to regulate their natural levels of the key hormones that control stress, relaxation, and mood. This helps to reduce mood swings and the risk of anxiety or prenatal depression. Some studies have also indicated that regulating hormones in pregnancy can help to reduce the risk of low birth weight or complications associated with delivery.
5. Increased energy. Low energy is a definite problem in later energy when apart from the nesting instinct, many women experience heaviness and fatigue as their body copes with the increased weight and pressure. Although it is normal to feel a little sleepy after a massage, the subsequent boost in circulation can help to increase patient energy levels.
Modifications for Pregnancy
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:
1. Morning sickness
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.
2. Heartburn
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).
3. Varicose veins
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.
4. Blood clots
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.
5. Edema (swelling)
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.
Pregnancy-Specific Contraindications
There are also several conditions that are specific to pregnancy that could make it unsafe for a person to have a prenatal massage. You should not get a pregnancy massage if you have:
- A high-risk pregnancy: Certain risk factors make a pregnancy considered high-risk, such as bleeding, pre-term contractions, and preeclampsia.
- Pre-eclampsia: A serious complication of pregnancy is a condition called preeclampsia. It usually develops around 20 weeks and involves a dangerous rise in blood pressure and protein in the urine which could cause a stroke or even death.
- Deep vein thrombosis (DVT): If a person has. a DVT, they may have swelling in the leg where there is a blood clot (thrombus). If the DVT is treated and resolved, a person might be able to have a prenatal massage.
- Placenta previa, accrete, or abruption: Conditions that involve the placenta can lead to bleeding.
- Gestational diabetes mellitus: High blood sugar levels during pregnancy are not strictly a contraindication to prenatal massage; however, a person will need to get the approval of their doctor and be prepared to check their sugars before taking part.
Tips for Pregnancy Massage
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. Try to leave your self-consciousness at the door. If you are feeling uneasy about your pregnancy body, try to go into your massage reassured that therapists are unbiased and are there to help you feel your best.
2. Speak up. If you are uncomfortable exposing certain parts of your body, let your therapist know. A professional massage therapist will create a safe environment for the massage and will not force you to do anything that makes you uncomfortable.
3. Drink plenty of water before and after your massage. Staying hydrated is always important, but the fluids may also help to flush away toxins.
4. Avoid scheduling your appointments more often than weekly. The general recommendation is that you don't have more than one prenatal massage per week, but you will want to ask your doctor how often is right for you.
How to Give a Prenatal Massage at Home
Ask your partner or a friend to use these tips for an at-home maternal massage:
1. Gentle foot rub. Using lotion for smoother strokes, your partner can start by rubbing the top of the foot with gentle pressure, working from the toes towards the ankle, and making small circles around the ankle. Then, have them use both thumbs to make small circles on the sole of the foot right beneath the toes. On the heel, they can move one thumb down as the other thumb moves up, and continue to alternate. They can also gently tug on each toe and use the index finger or thumb to rub between them. It's probably a good idea to avoid the pressure point between the anklebone and heel just in case.
2. Back rub. Sitting up or lying on your side, have your partner use both hands to stroke up and down the back, using lotion to help their hands glide. They should focus on the muscles on either side of the spine and can transition to kneading the muscles with their thumbs or the base of the hand, moving up and down.
3. Shoulder rub. With the base of the hand or the pads of the fingertips, apply gentle pressure on one side of the neck and glide between the top of the shoulder and the base of the skull. Repeat on the opposite side.
4. Scalp massage. Moving from the base of the skull to the hairline, use both hands and spread fingers to apply gentle pressure to the scalp, circling hands together or apart. Add gentle stroking of the face, which can be amazingly relaxing.
5. Belly. Don’t massage it! Instead, gently rub it with vitamin E oil for a soothing effect that can also help prevent stretch marks.
What to Expect from a Prenatal Massage
Prenatal massages generally last anywhere from 15 minutes to an hour. Although some massage therapists have special pregnancy massage tables with a hole cut out so you can lie down on your stomach, it’s generally safest to have a prenatal massage while lying on your side. If you lie on your stomach or back, you run the risk of getting hypotension (or low blood pressure) or could inadvertently put unwanted pressure on your nerves. To make sure you’re comfortable and your body is aligned properly, massage therapists offer prenatal massage pillows, padded bolsters, and other massage props. You need to have a bigger pillow to place under your belly, between the knees, generally underneath your head, and then a pillow for you to hug. It’s almost like you have a giant body pillow to hang on to.
What to Look for in a Massage Office
Pregnant women should look for a few specific details when selecting a massage therapist:
1. A hygienic shop: Make sure the shop is clean and free of dirt and grime. Illness can happen easily during pregnancy if you come into contact with germs or viruses.
2. Prenatal massage certification: Look at the office’s menu of services and ask whether it specifically offers prenatal massage. You also can look up therapists online by their name or license number to verify their license and qualifications.
3. Proper equipment and techniques: A pregnant woman can experience dizziness or increased blood pressure from lying on her stomach or back for too long. Offices that specialize in prenatal massage usually have women lie on their sides while propped up with pillows or use tables with cut-outs where their bellies can rest. It’s also important that the therapist is aware of what essential oils or lotions are OK to use in pregnancy, as many have analgesic and calming properties. Not all are considered safe.
How to Choose a Prenatal Massage Therapist
After you get your doctor's approval, you can begin researching massage therapists that are qualified to do prenatal massage. To ensure you have a safe and helpful experience, make sure that a potential therapist:
- Is certified in prenatal massage (you can look up the therapist online to ensure the person is licensed in massage and certified to provide massage during pregnancy)
- Provides a clean environment
- Does not use essential oils that should be avoided during pregnancy (such as basil and clary sage)
- Uses proper positioning and approved massage techniques for pregnancy
How to Find a Trained Pregnancy Massage Therapist
One of the best ways to find a trained massage therapist who specializes in pregnancy massage is to talk with your doctor, midwife, or labor professional. They may already have a list of massage therapists to recommend. You can also use this website to search for a massage therapist who has registered with the American Massage Therapy Association, which means they adhere to high standards and a code of ethics.
Sources:
American Pregnancy Association
The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.
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