Before you saw those two positive lines on the pregnancy test, you probably didn’t give much thought to bodywork. After all, a massage is an indulgence for many—but for expecting women, it can be healing and downright necessary to survive the aches, pains and discomforts of pregnancy.
If you’re pregnant, you know your body is putting in the work. You’re finding out you have muscles you’ve never had before and they’re working overtime now to prepare you for labor. Sometimes, all you want, and let’s be honest probably need, is a few moments to melt away all the tension, which can do wonders for your mind too. That’s where prenatal massage steps in.
Like it sounds, a prenatal massage is a specialized type of therapeutic bodywork designed to support the unique needs of pregnancy health. Basically, it’s a custom massage that’s all about getting relief from the aches, stresses and pains of pregnancy. Prenatal massage therapists know exactly what you need and how to safely massage those growing baby curves so you can relax knowing you’re in good hands (literally!).
Here, we dive into what a prenatal massage is, how it works and why you should get one, ASAP. You’ll also hear from experts in the field. So if you aren’t already convinced to book a prenatal massage, let’s give into how this simple self-care appointment can make a big difference.
What is Prenatal Massage?
A prenatal massage is a therapeutic massage specifically tailored to meet the needs of pregnant women. Essentially, a prenatal massage therapist will use gentle techniques and positions to provide you all the comfort and relaxation you’re craving. During pregnancy, your body works so hard, and it can place extra strain on your muscles and mind. This type of massage focuses on relieving tension, reducing stress and addressing common pregnancy health related discomforts such as back pain, swelling and muscle tension.
How Prenatal Massage Differs from Regular Massage
“The main differences between prenatal massage and regular massage include: massage definition, positioning and techniques. By definition, a prenatal massage is body work provided to a pregnant woman that includes hands-on techniques that support the unique changes and needs of her body. The side-lying (as opposed to lying on the back) position is recommended, as the pregnancy progresses and the woman grows, to ensure placental, fetal and maternal circulation,” Dr. Lindsay Fader, a physical therapist and pelvic health specialist, explained.
Some spas and practitioners offer pregnancy bolsters that can be used for prone (on your tummy) lying massages. Especially as your stomach expands throughout second and third trimester, it can feel utterly magical to lay on your stomach safely and find relief in your lower and upper back. Plus, it’s way more comfortable than side-lying. Common prenatal massage techniques include: effleurage, petrissage, gentle compression and gentle stretching/lengthening.
Benefits of Prenatal Massage
Pregnancy is an incredible journey, but let’s be honest—it can also come with its share of physical and emotional challenges that can be difficult to deal with at times. A prenatal massage can help alleviate these challenges and help you get a little pampering in. Here’s why a prenatal massage works wonders for your mind and body.
Physical Benefits
First up, you’ll feel all the muscle tension and pain, particularly in your lower back, hips and legs, melt away with a prenatal massage. Those aches that you feel can loosen with this massage, helping your body carry that extra load more comfortably. Dr. Fader explains that a prenatal massage also can help your circulation and offer lymphatic drainage support, which can help ease that puffiness in your hands and feet. Lastly, through relaxing your body, you can actually have a quieter mind.
As your pregnancy progresses, getting sleep in can become increasingly hard, and we all know how much you’re craving some much-needed Z’s. Through releasing tension with a prenatal massage, you can create the perfect recipe for a good night’s sleep.
Emotional and Psychological Benefits
You might think that a prenatal massage only benefits your body, after all the therapist is massaging…well, your body. But it can actually alleviate stress and anxiety, fostering a sense of calm and well-being—which is something every mom-to-be needs. That nurturing touch can deepen the bond you’re already forming with your baby, making this time feel even more special. Dr. Laura Purdy, a board-certified family medicine physician, explains that the support and care a massage therapist can provide can help to decrease anxiety and boost mood. This is because the massage will encourage the release of endorphins, the body’s natural painkillers and mood elevators.
What to Expect During a Prenatal Massage
If this is the first time you’re hearing about prenatal massages, you might be wondering how you need to prepare for one. Don’t worry, we’ve got you covered. Here’s a breakdown of what to expect and how to prepare for your first prenatal massage session.
Preparing for Your Session
While you’re picking out what to wear to your session, think leggings or loose clothing. Wear anything that will help you feel comfortable and calm as you go in. Also, it’s never a bad idea to arrive a few minutes early to discuss any specific concerns or preferences with your therapist. Your therapist wants to cater to you, so let them know where you have a little extra pain or discomfort. Before and after your session, hydrate, hydrate, hydrate! Drinking plenty of water will help support the body’s natural detoxification process.
The Massage Experience
Now that you’re in your massage session, you can expect that you’ll be positioned safely with the help of pillows and bolsters to ensure you and your baby are completely supported and comfortable. These positions are often the most safe and comfortable for you and your little one. Most sessions are between 60 and 90 minutes, which gives you plenty of time to relax and unwind. During this time, your therapist also has ample time to address your unique needs, whether it’s easing lower back pain, soothing swollen feet or just helping you relax.
Tips for Choosing a Prenatal Massage Therapist
Not all massage therapists out there are created equal when it comes to prenatal care, so finding the right one is key. When you’re in a session, you want someone who knows what they’re doing but also eases your mind, so you can completely immerse yourself.
Qualifications and Experience
Start out by looking if your massage therapist is certified in prenatal massage and has experience working with pregnant clients. Knowing they’re certified means they’ll know how to work with your body, plus it eases your mind. You can also ask about their training and any additional certifications related to pregnancy and postpartum care. If you have questions, never hesitate to ask. You can ask how long they’ve been working with pregnant women or where they got certified.
Comfort and Communication
Find your vibe with a prenatal massage therapist. The right therapist for you will make you feel comfortable discussing your needs and preferences. If you are comfortable, that’s a great sign you’ve found the right fit. Having open communication during these sessions is key to ensuring a safe and enjoyable massage experience. Whether you want a specific area addressed or the pressure is hurting, a good massage therapist will listen and adapt to you.
Safety Considerations and Contraindications
Like anything with pregnancy health, you always want to be super safe. While prenatal massages are great, you always want to approach it with safety in mind.
When to Avoid Prenatal Massage
Always discuss with your healthcare provider about any medical conditions or concerns you have before you book your first session. They’ll help you determine if it’s safe for you and your baby. For example, if you have a high-risk pregnancy or certain complications like severe swelling or preeclampsia, you may need the medical green light before you book a massage.
Ensuring a Safe Experience
“It is important to choose an experienced qualified therapist. Doing so ensures that they’re trained in proper techniques, meant to be used through pregnancy, that are safe and effective for an expectant mother’s exclusive needs,” Dr. Purdy said. “If at any time you experience discomfort of any kind be sure to communicate with your therapist and if you have any concerns be sure to speak with your doctor or midwife pre or post massage.”
So have we convinced you to book your first prenatal massage? It’s such a powerful and relaxing way to nurture your body and mind during pregnancy. From easing discomfort and aches like swelling and back pain to reducing stress and anxiety, these massages offer too many benefits. It’s no secret that most moms-to-be love them.
So, why wait? Book a prenatal massage today and give yourself the gift of comfort, relaxation and well-deserved self-care—you and your baby deserve it.
