Pregnancy Massage (Benefits, Risks & Safety Tips)

Can a soon-to-be mama ever get a little bit of rest and relaxation or is it simply impossible?

Women all around the world love to enjoy a spa day and one of the highlights is often a body massage. Massages can relieve stress, pain, and muscle tension on top of being a luxurious way to spend your time (1).

But what about during pregnancy? Is it safe? Is it comfortable? How does it even work, when you normally lay on your belly during a massage? We’ll answer some of these questions in this article.

Table of Contents


    What Is Pregnancy Massage?

    A pregnancy massage is similar to a traditional massage in the sense that the professional massage therapist applies pressure to your muscles. The goals of relaxation and pain relief are also the same, and may be even more important during such a potentially stressful time as pregnancy.

    So, how is a pregnancy massage different? It all comes down to your body and how massage therapists ensure you remain both comfortable and safe.

    For example, a pregnant woman’s body has some sensitive points that need to be treated carefully. While the legs, lower back, and abdomen can regularly take a lot of pressure, this all changes during pregnancy and less pressure should be used (2).

    Many women also find traditional massage positions uncomfortable, especially as their belly grows. Massage therapists will use a wide variety of positions and apparatuses to make sure you are able to rest comfortably for the duration of the massage.

    Is Pregnancy Massage Safe?

    If you are pregnant, your number one concern is the safety of the little one growing inside you. Between the heavy amounts of pressure and lying on your stomach, we can understand why you might be wary of a pregnancy massage.

    While you definitely need to follow some basic safety guidelines, massages are considered safe for most women throughout their pregnancy (3). Studies show women who get pregnancy massages have decreased instances of depression, anxiety, and leg and back pain while also experiencing less painful and shorter labors (4).

    These benefits are too good to pass up and can help struggling moms find some comfort. However, it is always important you discuss any alternative health treatments with your doctor before you begin them. Whether you love the idea of pregnancy massages or you still have concerns, take a trip to your doctor and tell them your plans.

    Pregnancy Massage Safety Tips

    Pregnancy massages may be safe, but there are still some precautions you should take. Follow these five safety tips to ensure you can enjoy the benefits of pregnancy massages without fear:

    1. Consider Waiting Until Your Second Trimester

    While you can technically begin massage therapy at any point in your pregnancy, most professional massage therapists will request you wait until your second trimester.

    This is because of the higher risk of miscarriage in the first trimester. No scientific links have been made between massages and miscarriages, but some professionals worry about the increased blood flow and sensitive points in your body that may trigger labor (5).

    2. Find a Trained Massage Therapist

    One of the greatest concerns doctors have with pregnancy massage is the vast variation in training and certification available for massage therapists. Because laws differ in every state, not every massage center you go to will be properly trained in treating pregnant women.

    There is no standard certification for massage therapists across the country, but talk with anyone you meet with and ask if they have received prenatal massage training.

    3. Avoid Deeper Pressure on the Legs if Varicose Veins or Pitting Edema are Present

    Pregnant women have a greater risk of developing blood clots, especially in the legs and pelvic area. Should the blood clot become dislodged during a massage session, it may become a pulmonary embolism, a life-threatening occurrence where the clot travels to your lungs and blocks one of the essential arteries found there (6).

    If varicose veins are present, a deep tissue massage on your legs increases the risk of dislodging any existing clots. Your massage therapist should massage your legs lightly and always use upward motions, toward the center of the body.

    4. Use Safe Pregnancy Positions

    Not long into pregnancy, your body will start to change in visible ways. Your baby bump is one of the most obvious changes, along with a pronounced curve in the spine and possible breast swelling.

    All of these together make the traditional massage position, lying face down, uncomfortable and unsafe. It can cause undue stress on your back, pelvis, and uterus (7). Flattened breasts against the massage table can also be quite painful.

    Make sure your massage therapist has pillows, cushions, or even a special massage table to ensure you can lay on your side for your massage.

    There are massage tables with a hole cut out for lying face down, however, these are not a good idea in later months as they can constrict the abdomen in late stages and put pressure on the baby itself.

    Best practices are working in the side lying position with pillows to support the upper leg, arm, and the head. If the client is comfortable lying face up that is okay for short periods, with the caveat that sometimes the baby can lie on top of the vena cava (main vein from the legs) and cut off blood flow.

    Most Massage Therapists used to believe they should never work on a later stage pregnancy face-up, but this viewpoint has softened over the last decade and we are now willing to work face-up for 10-15 minutes or so as long as the client feels comfortable. Clients will feel uncomfortable with any pressure on the vena cava long before it becomes a medical issue during the session. If this happens, we simply ask that they go back to side lying position.

    Also, the point at which clients will start being uncomfortable lying face down on a table varies from client to client. In general, clients like to come in during the first trimester so that they can still experience face down massage. At some point between months 3-4 this will no longer work for a client and we work as above.

    David Weintraub LMT, Master Massage Therapist

    5. Avoid Deep Structural Work on Tendons and Ligaments Until At Least 4 Months After Birth

    The hormone Relaxin help allow the body to make the structural changes necessary to carry a baby to term and give birth. Its function is to allow the pelvis ligaments to soften and expand. However, it affects all ligamentous structures within the body due to the fact that the body can’t target where hormones go since they are transferred through the blood.

    The side effect is that all ligaments and tendons soften and become much more vulnerable to injury. In my opinion, heavy forms of exercise are to be avoided and lightened up especially in the 3rd trimester and for the next 3-4 months after until the hormone is truly out of the body.

    Massage therapists should avoid doing any deep work on ligaments or tendons, instead focusing on muscle bellies. The risk would be opening up ligament “too much” during sessions leaving a joint such as a knee or ankle with less structural integrity after the pregnancy.

    David Weintraub LMT, Master Massage Therapist

    Common Techniques

    Did you know there are dozens of types of massages? Developed and implemented by different cultures for hundreds of years, these massages are likely available by professional massage therapists in your area.

    So, what types of massage techniques are most appropriate and safe for pregnant women? Experts recommend three common massage techniques:

    • Deep-tissue massage, which uses strong, applied pressure to your muscles.
    • Swedish massage, which uses long strokes of medium to light pressure.

    All three of these types of massages can be beneficial in different ways for pregnant women. It is important you talk with your massage therapist about what techniques they plan to use for you.

    Self-Massage Techniques

    You’re tired and you’re sore. Your belly is growing bigger and bigger. Getting out of the house seems impossible, even to go to get something as enjoyable as a massage.

    Luckily, there are some techniques you can use at home. We especially like self-massage because it allows women in a number of situations to take control of their own comfort and health.

    Self-massage describes techniques you can do alone at your own convenience. We’ve gathered three of our favorites below.

    1. Rubber Ball/Tennis Ball Technique

    One of the most popular self-massage techniques is to use a tennis ball to apply pressure to pained muscles. It is an affordable option that allows you to massage multiple areas of your body.

    Most will secure the tennis ball on the floor and then position their body on the tennis ball, allowing the weight of their body to naturally press into the tennis ball.

    Safety Tip

    Never just stand on a tennis ball! It can lead to falls, especially during pregnancy when your balance is off. If you’d like to use a tennis ball to massage your feet, make sure you are holding onto a wall or sitting on the edge of a chair.

    2. Belly Massage

    Massaging your belly can be a special bonding time for you and your baby. Using a light massage oil and propping yourself up comfortably on pillows, lightly run your fingers over your belly in comfortable motions.

    Safety Tip

    Remember to breathe whenever you work your own muscles. Breathing will help you relax and prevent injury. As you breathe, imagine the breath traveling down to the muscles you are massaging.

    3. Foot Massage

    During pregnancy, your feet can become swollen and sore. Relieve the pain by creating a homemade massage cream of coconut and peppermint oil and working it into your feet in upward motions.

    The mixture of oils provides a soothing effect while the upward motions help reduce swelling and alleviate pain.

    Safety Tip

    Do not press too hard! There are certain pressure points in your feet known to induce labor. Do not press in any one area for too long and if you feel any pain, stop.

    Frequently Asked Questions

    We are sure you have a lot more questions about pregnancy massage. In this section, we will go over some of the most frequently asked questions.

    We know we cannot address everything here, so we always encourage pregnant women to do their research and talk with a professional before beginning massage therapy.

    How do I find a trained 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.

    What will my first pregnancy massage be like?

    You have a lot of control over your pregnancy massage. Once you find a massage therapist you trust, your first meeting will involve paperwork and a health questionnaire.

    Your massage therapist will ask you a lot of questions about your pregnancy, your concerns, and what you hope to gain from your time together.

    You will be able to determine what type of massage you’ll receive, the most comfortable positioning for you, how long the massage will last, and if you would like to remain clothed.

    When it comes to the actual massage, your massage therapist will generally ask you some questions to identify the areas of your body that need the most work. They will then tailor the massage to your specific needs. During your first visit, it is important you communicate about what feels good and what hurts.

    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 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.

    What is a pregnancy massage table?

    Many massage therapists use pregnancy pillows and a wedge to keep women on their side during a massage. This is often seen as the best position for a pregnancy massage.

    However, some also employ specially designed massage tables for pregnant women. This sort of table features a hole for your belly and often depressions for your breasts. It can be a treat for women who have not been able to lie on their belly for a long time.

    Can my partner give me a massage at home?

    Your partner can help massage you. It is important you avoid undue pressure and communicate to ensure you do not accidentally get hurt. We highly suggest working with a professional to give you some safety tips.

    We suggest your partner focus on your feet and your shoulders, two places in your body that can carry a lot of stress.

    Can I use massage chairs?

    Massage chairs are a very easy way to enjoy the benefits of a massage. The chairs feature heat and vibration to provide pain relief. However, many women wonder if it is safe.

    While much conjecture exists, there is not enough scientific evidence to prove or disprove their safety. Therefore it is recommended you contact your health care professional or doctor before using one.

    What is a labor massage?

    Some of the benefits of massage can be useful during labor (8). You and your partner can learn how to alleviate nerve pain and massage the back for an easier labor. When your muscles are relaxed and pliable, delivery can be easier.

    When is a pregnancy massage dangerous?

    While pregnancy massage is generally safe for most pregnant women, you may want to avoid them if:

    • You have high blood pressure.
    • Your doctor deems your pregnancy “high-risk.”
    • You have a history of deep vein thromboses (blood clots) in your legs.

    We suggest all moms-to-be check with their doctor before starting massage therapy.

    Are all massages created equally?

    Not necessarily! Different states have more or less training requirements to become a licensed Massage Therapist. For example, In New York State, therapists are required to cover basics for pregnancy the massage as part of the standard 1000 hour training. Other states have lower hourly requirements (as low as 500 hours) and may skip pregnancy massage training altogether. In general, asking if therapists have direct training and experience working with prenatal clients is a good idea.

    Have Your Say

    Pregnant women often experience pain and stress as their little one grows. Pregnancy massage can be a useful tool in helping you find some rest and relaxation.

    Have you gotten a pregnancy massage before? We would love to hear about your experience. After all, a massage sounds great, but everything changes during pregnancy and we know there are moms out there who want to know what it is like.

    If you think this article is helpful, please share it with your pregnant friends!

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