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Anyone who has ever had a professional massage knows that the body and mind feel better afterwards — and the same is true for prenatal massage, which can feel especially good when extra weight and changes in posture cause new aches and pains.
Here's everything expectant mothers should know about receiving a massage while pregnant.
Prenatal massages are tailored to the anatomical changes you go through throughout pregnancy. In a typical massage, you may spend half the time laying face-down on your stomach (which is impossible with a baby belly) and half the time facing up (a position that puts pressure on a major blood vessel, disrupting blood flow to the baby and making you feel queasy).
However, as your shape and posture change, a qualified massage therapist will adjust with specific cushioning systems or holes that allow you to lie face down comfortably while giving room for your growing belly and breasts. You might also lie on your side, supported by pillows and cushions.
Prenatal massages are typically considered safe after the first trimester as long as you seek permission from your practitioner and inform your massage therapist that you are pregnant. However, you should avoid massages during the first three months of pregnancy since they might cause dizziness and worsen morning sickness.
Despite popular belief, there is no magic eject button that will unintentionally disrupt your pregnancy, and there is little good scientific evidence that specific forms of massage can influence either direction. Some massage therapists avoid certain pressure sites, notably the one between the ankle bone and heel, due to concern that it may initiate contractions; nevertheless, the research on whether massage can kickstart labor is inconclusive (to nonexistent).
It is best to avoid having your tummy massaged when pregnant because pressure on that area can cause discomfort.
If you are in the second half of your pregnancy (after the fourth month), avoid lying on your back during your massage because the weight of your baby and uterus might compress blood vessels and restrict circulation to your placenta, causing more difficulties than any massage can fix.
Do not expect deep tissue treatment on your legs during a prenatal massage. While light pressure is harmless (and can feel wonderful!), pregnant women are especially vulnerable to blood clots, which vigorous massage can help dislodge. That, in turn, can be dangerous. Pressure on other body parts might be hard, deep, or delicate as desired. Always talk with your therapist about what feels good—and when something begins to hurt.
Another thing to bear in mind is that while any massage therapist can technically work on pregnant women, it's ideal to consult with a specialist who has completed at least 16 hours of advanced maternal massage training. (There is no specific certification, so you should inquire while scheduling your visit.) This way, you can be confident that you are in the hands of someone who understands how to ease the discomfort and pressure caused by your changing anatomy.
Finally, always check with your practitioner before obtaining a prenatal massage — particularly if you have diabetes, morning sickness, hypertension, high blood pressure, fever, a contagious infection, abdominal pain or bleeding – they're issues that could make massage during pregnancy unsafe.
According to research, massage can reduce stress hormones in your body while relaxing and loosening your muscles. It can help improve blood flow, critical during pregnancy, and keep your lymphatic system functioning optimally. It reconnects your mind with your body, reassuring if you ever question if you have a baby or if an extraterrestrial has taken up a home inside you.
Regular prenatal massages during pregnancy may not only help you relax, but they can also relieve:
Joint pain
Neck and back pain
Leg cramping
Sciatica
Swelling in your hands and feet (as long as that swelling isn't a result of preeclampsia)
Carpal tunnel pain
Headaches and sinus congestion
Most insurance plans do not cover prenatal massage, but some offer discounts, which is beneficial given that a 30- to 60-minute massage can range from $60 to $100 or more, depending on your area and the facility.
Ask your partner or a friend to use these tips for an at-home maternal massage:
Gentle foot rub. Using lotion for smoother strokes, your spouse can begin by gently stroking the top of the foot, moving from the toes to the ankle and making little circles around it. Then, instruct them to use both thumbs to create little circles on the sole, directly beneath the toes. On the heel, they can slide one thumb down while the other moves up and then alternate. They can also gently tug on each toe and rub them together with their index finger or thumb. Avoid the pressure region between the ankle bone and heel to be safe.
Back rub. Sitting up or lying on your side, instruct your spouse to use both hands to stroke up and down your back, using lotion to assist their hands glide. They should concentrate on the muscles on either side of the spine and can knead the muscles with their thumbs or the base of their hand while moving up and down.
Shoulder rub. Apply mild pressure to one side of the neck using the base of the hand or the pads of the fingertips, gliding between the top of the shoulder and the base of the skull. Repeat on the other side.
Scalp massage. Moving from the skull base to the hairline, use both hands and spread fingers to gently press the scalp, circling hands together or apart. Add soft caressing to the face, which may be calming.
Belly. Do not massage it! Instead, gently rub it with vitamin E oil to soothe it and help avoid stretch marks.
Another option? Practice prenatal yoga independently: Stretching and breathing can help you de-stress and relax in a pinch!
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