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.
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. 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 (3).
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 (4).
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.
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 (5). 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
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.
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.
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.
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.
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.