Pregnancy is a magical journey. Sometimes. Other times, your back aches, your expanding belly makes it impossible to get comfortable, and the reality of your impending motherhood triggers waves of stress. Sounds like the perfect time for a massage, right? But are massages safe during pregnancy? Is there such a thing as a “safe pregnancy massage” or can massages hurt your baby? Why is there such a thing as a prenatal massage, anyway?
Unless you have a high-risk pregnancy or other underlying medical factors, most massage techniques are perfectly safe during pregnancy—your provider will just need to make some adjustments based on your changing body. In fact, there’s a type of massage and certification specifically developed for pregnant women called prenatal massage. This safe pregnancy massage offers several benefits.
Many women also love prenatal massages because they’re a great form of self-care. Even if you’re on top of your self-care game, it’s going to be hard to find time to relax and recharge once your baby arrives. So get your pampering in while you can!
Here’s what you need to know about safe pregnancy massage.
Safe pregnancy massage myths
As with many aspects of pregnancy, there are a lot of myths around pregnancy and massage. Let’s set the record straight.
MYTH: Women need to avoid massage while pregnant.
FACT: Unless you have a high-risk pregnancy or other medical conditions, massage during pregnancy is considered safe. Just get confirmation from your doctor or midwife and make sure your massage therapist knows you’re pregnant.
MYTH: Massages during the first trimester can cause a miscarriage.
FACT: As WebMD reports, there is no research linking massage during the first trimester to miscarriage. However, many miscarriages do happen in the first trimester. Because of this, most massage therapists won’t work on pregnant women during this time due to possible liability issues.
MYTH: Massages can trigger contractions.
FACT: It’s true that many massage therapists will avoid certain pressure points when working on pregnant women. Most will also avoid massaging your abdomen, as this can feel uncomfortable. But there is no scientific data to suggest that a massage can induce premature contractions or labor.
MYTH: You have to go to a massage therapist who is certified in prenatal massage.
FACT: Always make sure you go to a trained, certified massage therapist and tell your therapist that you’re pregnant.
As always, consult with your OB-GYN or midwife before beginning a massage routine or making other changes to your physical habits during pregnancy. Listen to your body, too. If you ever experience any pain or extreme discomfort during the massage, stop the session and talk to your doctor.
Benefits of massages during pregnancy
In general, the benefits of a safe pregnancy massage are the same benefits you receive from a massage when you’re not pregnant. Massage can relieve pain, reduce stress levels, boost your mood, and improve sleep quality.
Research into the effects of massage on pregnant women is limited and inconclusive. However, according to WebMD and What To Expect, experts believe that receiving a massage while pregnant can induce the following benefits:
- Higher levels of the stress-fighting hormones serotonin and dopamine
- Lower anxiety
- Decreased back and leg pain
- An increased immune system
- Reduced swelling in feet and hands
- Keeps your lymphatic system functioning at optimal levels
- Relief from cramps and sciatica
Prenatal massage vs. traditional massage
A prenatal massage is different from a regular massage because the masseuse uses techniques specifically designed for pregnant women. During pregnancy, your body undergoes many changes that can make a traditional massage uncomfortable. Prenatal massage techniques accommodate these changes.
In a prenatal massage, the therapist will also use special cushions or other equipment to make your body more comfortable. You may also be instructed to lie on your side instead of your back or stomach.
Prenatal massage will also be gentler than other types of massage, such as deep tissue massage, especially on the abdomen, legs and lower body, and certain reflexive points.
How to give a prenatal massage at home
To enjoy the many benefits of a safe pregnancy massage, your partner can learn to give you a gentle massage at home.
Begin with a slow foot rub using lotion or massage oil, working from the toes up to the ankles in small, soothing circles. From there, your partner can begin lightly stroking your calf muscles and legs. With you sitting up or lying on your side, your partner can then massage your back and shoulders. A scalp massage can also feel lovely.
Give yourself the gift of a prenatal massage to relax and recharge during your pregnancy. A massage during pregnancy can be a safe, gentle way to relieve pain and reduce stress. Visit Mother Figure for more tips to have an enjoyable pregnancy.