Prenatal Massage: Benefits, Safety and What to Expect

A prenatal massage is a massage adapted for pregnancy, and for most people it is a safe, welcome break from the aches of growing a baby.

Back pain, sore hips, swollen feet and restless nights are common companions in pregnancy. A prenatal massage from a trained therapist can ease some of that discomfort and give you a much-needed hour of rest.

This guide explains what a prenatal massage is, how it differs from a regular massage, the benefits research suggests, who should check with their provider first, whether you can get a massage in the first trimester, what to expect at your appointment, and simple massage a partner can do at home.

What Is a Prenatal Massage?

A prenatal massage is a massage adapted for pregnancy. It uses gentle to moderate pressure, supportive positioning, and techniques that focus on common pregnancy discomforts such as low back pain, hip and pelvic ache, neck and shoulder tension, and swelling in the hands and feet. A therapist trained in prenatal massage also knows which positions, pressures and areas to avoid.

It is sometimes called a pregnancy massage or maternity massage. The goal is the same as any massage, relaxation and relief, but the approach changes to protect you and your baby as your body changes.

Prenatal Massage vs Regular Massage

Can you get a regular massage while pregnant? It is better to book a massage specifically listed as prenatal with a therapist trained in pregnancy massage, and tell any therapist you are pregnant, even very early. A therapist without that training may position you face down or use deep leg work, both of which are avoided in pregnancy.

Benefits of Prenatal Massage

Research on prenatal massage is limited and many studies are small, but results have been encouraging. Reviews of the research, including work from the Touch Research Institute, have linked regular pregnancy massage with:

• Less back and leg pain
• Lower reported anxiety and stress, and improved mood
• Better sleep
• Some relief from swelling in the hands and feet
• A welcome hour of rest and attention during a physically demanding time

Massage is a complement to prenatal care, not a replacement for it. If you have persistent pain, swelling, or trouble sleeping, mention it to your provider as well. For sleep, a supportive pregnancy pillow can help between appointments.

Is Prenatal Massage Safe?

For most people with a healthy, uncomplicated pregnancy, prenatal massage by a trained therapist is considered safe. It is always a good idea to check with your OB, midwife or doctor first, and it is essential if you have any of the following:

• A high-risk pregnancy
• High blood pressure, preeclampsia or pregnancy-induced hypertension
• Vaginal bleeding, placenta problems such as placenta previa, or preterm contractions
• A history of preterm labor
• A history of blood clots, or a clotting disorder
• Sudden or severe swelling, headaches or vision changes (call your provider right away for these)

Legs and blood clots. Pregnancy raises the risk of blood clots in the legs. Trained prenatal therapists avoid deep pressure on the inner legs and calves and watch for warning signs. If one leg is swollen, red, warm or painful, skip the massage and call your provider.

Pressure points. You may read that massaging certain points on the ankles or hands can start labor. There is no good evidence that massage triggers labor, but many therapists avoid firm, sustained pressure on those points as a precaution.

Can You Get a Massage in the First Trimester?

Many spas and therapists will not book a prenatal massage in the first trimester. This is mostly caution: the first 12 weeks are when most miscarriages happen, for reasons unrelated to massage, and businesses prefer not to be associated with that time. There is no strong evidence that gentle massage causes miscarriage. If you want a massage early in pregnancy, talk with your provider and choose a therapist experienced with first-trimester clients. Morning sickness and smell sensitivity are also good reasons to skip scented oils in early pregnancy.

Prenatal Massage: What to Expect

• Booking: Ask whether the therapist has prenatal massage training or certification, and mention how far along you are.
• Intake: Expect questions about your due date, pregnancy history, and any conditions. Some therapists ask for a note from your provider if you have complications.
• Positioning: Most prenatal massages are done side-lying, with pillows between your knees, under your belly and head. Some therapists use a semi-reclined position. Many professionals do not rely on tables with a belly cutout, since they can still strain the abdomen and ligaments.
• Lying on your back: From mid-pregnancy, lying flat on your back for long periods can press on major blood vessels and make you feel dizzy or nauseated. A good therapist will keep you on your side or propped up.
• Pressure: Gentle to moderate, adjusted to your comfort. Speak up if anything feels painful or you feel lightheaded.
• Length: Usually 50 to 60 minutes, sometimes with a shorter option for late pregnancy.
• Afterward: Drink water, get up slowly, and take it easy.

Avoid hot tubs, saunas, and hot stone treatments that raise your core temperature, and ask for unscented oil if you are sensitive to smells.

Prenatal Massage at Home

A partner can help too. Simple, gentle techniques while you lie on your side, supported by pillows, can ease tension between appointments:

• Slow circles with the palms on either side of the lower spine (not on the spine itself).
• Kneading the tops of the shoulders and the base of the neck.
• Gentle strokes on the hands and feet, moving toward the heart, with light pressure.
• Avoid deep pressure on the legs, and stop if anything hurts.

After your baby arrives, massage becomes something you can share. Our guide to baby massage for sleep shows how to help a newborn relax, and our 4th trimester guide covers postpartum recovery.

Related Betteroo Guides

• How to use a pregnancy pillow
• Can you take melatonin while pregnant
• Early labor vs active labor
• The 4th trimester

When to Check With Your Provider

Talk with your OB, midwife or doctor before booking if you have a high-risk pregnancy or any condition listed above. Skip the massage and call your provider promptly if you have vaginal bleeding, fluid leaking, regular contractions before 37 weeks, a painful or swollen leg, sudden swelling of the face or hands, a severe headache, vision changes, or reduced baby movements.

Frequently Asked Questions

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