Growing your very own little human being is hard work, emotionally and physically. You're carrying extra weight and your back is killing you, even in the early stages you'll be feeling aches and pains as your body prepares itself to make room for little one! With steaming hot baths off the menu now, you might be wondering – is it massage safe during pregnancy? You'll be pleased to know that yes, massage during pregnancy can certainly be safe, as long as it's the right kind of massage, and you let them know you're pregnanct first.
We look at what pregnancy massage is, the pregnancy massage benefits you'll experience, according to experts, as well as when not to have pregnancy massage. We'll also share what the options are when it comes to having pregnancy massage in the comfort of your own home, how to find a pregnancy massage therapist, and how much it's likely to cost.
What is a pregnancy massage?
There are two types of pregnancy massage: prenatal, which you receive during your pregnancy, and postnatal, which you have within the first few weeks after giving birth. We look at these in more detail below.
How is pregnancy massage is different to regular massage?
It's really important to take into consideration how your body is changing during pregnancy, which is why pregnancy massage is designed with you and your growing baby's comfort and safety in mind. Certain props like pillows and padding are used to help position your body properly so that you feel supported.
Not only this, but massage therapists trained to work with pregnant women know how to safely choose between certain techniques – like avoiding deep tissue massage. They'll also know which areas of your body to focus on, and where to avoid, as well as the suitability of certain oils or massage balms.
What is prenatal massage?
Prenatal massage is a great way to get rid of aches, pains, anxiety and discomfort. No sports or deep tissue massage is allowed during pregnancy, because your joints are quite loose, but this gentle form of massage therapy is specially tailored for pregnancy. This means it will help to ease any discomfort or tension you might be feeling, helping you to relax and destress, all of which helps to prepare your body for childbirth.
What is postnatal massage?
You may also have heard this referred to as postpartum massage – postnatal massage is a full-body massage you can have within in first 12 weeks of giving birth to help you in your physical and emotional recovery. The aim of this is to help relax all of your overworked muscles and reduce stress, but also to improve your circulation. The massage promotes lymphatic drainage and blood flow to help your body get rid of all the excess fluids and waste products that accumulated during pregnancy – goodbye to all the swelling and discomfort! Did you know that during pregnancy, a woman's body fluids increase by about 50%? No wonder you feel the way you do!
Benefits of pregnancy massage
From helping to relieve back pain while carrying around your bump to getting your body back to where you want it to be after giving birth, the massage benefits for pregnancy, both prenatal and postnatal, ranges widely – and there may even be some you haven't thought of! So let's take a closer look at what you might be missing out on...
Benefits of prenatal massage
Southfields Physiotherapy says, "Pregnancy massage has been found to reduce stress, decrease swelling in the arms and legs, and relieve aches and pains in muscles and joints." They also say "it is a popular complementary therapy for back pain during pregnancy when choices for pain relief, such as medication, are often limited."
The NHS points out that "Pain is also relieved through touch as ‘feel-good’ chemicals are release". They say massage can relax muscles, stimulate circulation, lower blood pressure and help your body get rid of toxins and waste products by using a systematic stroking/kneading of the body. As well as being useful for relaxation and reducing backache, the NHS adds that massage can also be good for headaches and constipation during pregnancy, relieve pain and stimulate contractions during labour. Prenatal massage can also give you relief from sciatica and heartburn.
Benefits of postnatal massage
Postnatal or postpartum massage can help new mums recover more quickly, and boost overall health after giving birth, assisting the body to get back into shape, help ease sore spots, and reduce tension. WebMD says that not only does massage help to relax muscles and increase circulation, but it also lowers stress hormones. They say "Hormones like estrogen increase at a significant level during pregnancy and then decrease after delivery. Postpartum massage can help balance your hormones, as well as your mood. Massage can work to balance naturally occurring chemicals that are linked to depression, including dopamine and serotonin."
With bodily fluids increasing by about 50% during pregnancy, postpartum massage can be really helpful in helping with lymphatic drainage by increasing blood circulation and aiding the body to effectively process excess fluid. This means you'll feel better and look better without all that puffiness and bloating. A lesser known benefit of postnatal massage includes improved breastfeeding. WebMD says that "Postpartum massage has been shown to increase a lactation hormone known as prolactin, which increases milk production." Who knew?
Can you have pregnancy massage at home?
There are many reasons women may prefer to have massage therapy done withint the confoprta and provacy of their own homes, and there are definitely massage therapists who are happy to come to your home. Having a massage at a spa means there will be special facilities for pregnant women – such as pillows that make it easier for you to lie on your side. However, if a therapist is offering mobile services then they will likely have all the necessary equipment to bring with them to your home. It's a good idea to clarify that you're looking for a therapist experienced in prenatal massage, to ensure they are qualified and understand your specific needs and any risks involved.
Alternatively, you can ask your partner to do some simple massage techniques on you that can be picked up from books and videos. For example, in the last four to six weeks of pregnancy it's a great idea to start doing perineal massage at home to prepare your body for giving birth. If you've never heard of this it involves gently stretching the perineum (the area between the vagina and anus) to help prepare it for childbirth. It can help to reduce the risk of learning or the need for an (surgical cut). This intimate form of massage is probably something you'd prefer your partner to help you with anyway!
How to find a pregnancy massage therapist
It is extremely important that your therapist not only is qualified in pregnancy massage, but also has extensive experience in practicing it. Make sure that your chosen massage therapist has National Occupational Standard (NOS) training, meaning they have basic massage knowledge and skills. Ask if your GP or midwife can recommend qualified therapist, or get a referral from a trusted friend or other healthcare person.
How much does pregnancy massage cost?
This depends on the type of spa you visit. An hour of pregnancy massage can cost between £45 and £100. Some spas will offer shorter sessions for quick back and shoulder pain relief. Other types of massage available for pregnant women include Indian facial and head massages well as reflexology, both also perfect for postnatal relaxation. An hour of reflexology would cost you around £40, and Indian head massage might be slightly cheaper - around £30.
When should I not go for pregnancy massage?
Do not go for any kind of massage during your first 12 weeks. If you are at high risk of miscarriage, don’t go for a massage. It is also recommended to avoid massage if you suffer from any of the following:
-
Morning sickness or extreme nausea
-
Heavy vaginal discharge
-
High blood pressure
-
Diabetes
-
High temperature/fever
-
Abdominal pain or cramping
-
Vomiting/diarrhoea
-
Unusual or identified pain
-
Contagious illness
FAQ: Pregnancy massage
Can I have a back massage in early pregnancy?
Yes, you can have a back massage in early pregnancy, but it’s important to choose a qualified prenatal massage therapist who understands the changes your body is going through. Gentle, relaxing techniques are generally safe, but deep pressure on certain areas, like the lower back and abdomen, should be avoided. Always check with your midwife or doctor if you have any concerns.
When can you have a massage when pregnant?
You can have a massage at any stage of pregnancy, but many therapists recommend waiting until after the first trimester when the risk of miscarriage is naturally higher. Always choose a qualified prenatal massage therapist who understands the safest techniques for each stage of pregnancy, and check with your midwife or doctor if you have any concerns.
Can I use a massage gun while pregnant?
According to muscleguns.co.uk, these vibrating devices can be safe if you use them correctly. However, they do warn that it’s not advisable to use a massage gun if you have any of the following pregnancy-related conditions:
High-risk factors, such as bleeding or pre-term contractions; Preeclampsia; Deep vein thrombosis (DVT); Placenta previa, accrete, or abruption; Gestational diabetes. They also say to avoid certain areas, and that "The belly is a complete no-go zone when using a massage gun, and the same goes for the lower back." They also advise that you steer clear of massaging the pressure points in your wrist, ankles or between your fingers, as they’re believed to cause contractions in the body, and say that if you have any questions at all, to check with your doctor.
Where not to massage a pregnant woman?
During pregnancy, certain areas should be avoided or massaged with extra care. These include the abdomen, lower back (especially in the first trimester), and specific pressure points around the wrists, ankles, and between the thumb and index finger, as they may stimulate contractions. It’s always best to see a qualified prenatal massage therapist who knows how to safely adapt techniques for pregnancy.
Where to avoid foot massage during pregnancy?
During pregnancy, certain pressure points on the feet – especially around the ankles, heel, and the area between the big toe and second toe – should be avoided, as they are believed to potentially trigger contractions. A gentle foot massage is generally safe, but it’s best to avoid deep pressure on these points and check with a qualified prenatal therapist or your healthcare provider if you have any concerns.
Proud aunt to her teen niece, Zara Mohammed is a Digital Writer for Mother&Baby. She has 10 years freelance writing experience creating lifestyle content for various platforms, including pregnancy, women’s health, parenting, child development and child mental health, plus lots of fun seasonal family articles and celebrity news.