How To Give A Prenatal Massage At Home
Ask your partner or a friend to use these tips for an at-home maternal massage:
From the What to Expect editorial team and Heidi Murkoff, author of What to Expect When Youre Expecting. What to Expect follows strict reporting guidelines and uses only credible sources, such as peer-reviewed studies, academic research institutions and highly respected health organizations. Learn how we keep our content accurate and up-to-date by reading our medical review and editorial policy.
Where Not To Massage During Pregnancy
Ah yes, a massage. One of the simpler pleasures of life. From a quick kneading on your shoulder to a full-on body massage, a massage never fails to help you relax and make your day a little bit better. Be it an injury, tense muscles or just plain stress, a massage is an ideal solution to so many discomforts.Now that youre pregnant, things are a little bit different than when you were not carrying a human within you. While it is fine even encouraged for you to get a massage when youre pregnant, there are some parts of your body that you must avoid massaging, especially if you are doing it on your own or you ask someone who is not qualified to perform a prenatal massage. Naturally, this leads to myths about what you can or cannot massage when pregnant. Lets get right into it!
Who Should Avoid Deep Tissue Massage During Pregnancy
There is still ongoing research on the safety of deep tissue massage and other related techniques for pregnant women.
Always make sure to consult your doctor about the risks. Besides, there are some pregnancies in which massage treatment should be avoided.
Hence you may be advised by your doctor not to get a massage. Below are some conditions that may prevent you from getting a massage:
- Problems with your placenta, such as placenta previa
- Blood clots or a clotting disorder
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Benefits Of Foot Massage During Pregnancy
While there are some risks involved with a foot massage during pregnancy, there are also many wellness benefits. Massage therapy can help to reduce muscle tension in the bottom of the foot as long as it’s not too vigorous. Massage can also help to stimulate soft tissues which reduce the fluid in swollen joints.
Other benefits of foot massage during pregnancy include:
Can I Have A Massage When Pregnant
Yes, of course! We highly recommend you get the massage for pregnancy after 28 weeks of pregnancy, and, at the most, 2 weeks before your estimated due date. You can still get a pregnancy massage between the 16th and 27th week, but make sure to get a green light from your doctor or gynaecologist first!
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So Can I Get A Deep Tissue Massage While Pregnant
Yes, its okay to get a deep tissue massage while pregnant. Moreso, its essential that you get it as early as ten weeks into the pregnancy.
Its essential that you lay on your side while receiving a deep tissue massage. Ensure your face isnt down, except prenatal cushions are utilized. It enables you to have your face down without posing a risk to the fetus.
A qualified massage therapist with solid prenatal knowledge can use the appropriate draping and cushioning method to massage pregnant women during a session.
An experienced prenatal massage expert can help ease some or most of the pains and discomfort associated with pregnancy.
However, ensure that a pregnant woman drinks a lot of water once shes done getting a massage.
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Where Can I Get A Pregnancy Massage
If you want to try a pregnancy massage, you need to find a certified prenatal massage therapist.
These certified professionals have additional training beyond the standard education for a licensed massage therapist. They are trained to look for signs of pregnancy complications , how to position a pregnant person to prevent injuries (such as strain to the uterine ligaments, and how to address other specific needs during pregnancy.
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When Can You Have A Massage
Although it sounds harmless and it really is, there is a misconception that a prenatal massage at the start of the pregnancy is harmful to the formation of the foetus. As a result, many massage centres do not allow pregnancy massages for women in the first trimester of their pregnancy. However, it has been found that the massages do not affect the child, in any way. Most experts recommend getting these massages throughout the period of pregnancy, as they are beneficial. The usual schedule is to get one every two weeks up to the third trimester, and then, a massage every week.
Precautions For Prenatal Massage
As with any therapeutic approach to pregnancy wellness, women should discuss massage with their prenatal care provider. The best way to address the risks of prenatal massage is to be informed and to work together with knowledgeable professionals.Many professionals consider the best position for a pregnant woman during massage is side-lying. Tables that provide a hole in which the uterus can fit may not be reliable and can still apply pressure to the abdomen, or allow the abdomen to dangle, causing uncomfortable stretching of the uterine ligaments. Consult your massage therapist before your first appointment to verify what position they place their clients in during the massage.
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Benefits Of Pregnancy Massage
Swedish massage can help improve a person’s general body tone, increase blood flow and lymph circulation, improve the function of the joints and muscles, and alleviate physical and mental fatigue.
Additional benefits of prenatal massage include:
- Providing an overall sense of well being
- Improving sleep
- Relieving anxiety and stress
How Many Times Should I Get A Pregnancy Massage
There is no set limit on how many times you can get a massage when you are pregnant. You can visit once a month, once a week, or whenever you hurt.
It will depend on your budget, your personal needs, and your health. Your massage therapist can give you more clarity on a massage schedule that would work best for you.
If you decide to get massages on a more regular basis, make sure you take precautions, such as drinking a lot of water and avoiding any sort of strenuous activity after your massage. This will help stop dizziness or headaches.
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What Will My First Pregnancy Massage Be Like
You have a lot of control over your pregnancy massage. Once you find a massage therapist you trust, your first meeting will involve paperwork and a health questionnaire.
Your massage therapist will ask you a lot of questions about your pregnancy, your concerns, and what you hope to gain from your time together.
You will be able to determine what type of massage youll receive, the most comfortable positioning for you, how long the massage will last, and if you would like to remain clothed.
When it comes to the actual massage, your massage therapist will generally ask you some questions to identify the areas of your body that need the most work. They will then tailor the massage to your specific needs. During your first visit, it is important you communicate about what feels good and what hurts.
Safety Tips For Getting Massage When Pregnant
There are some other precautions to take when receiving a massage while pregnant. For instance, your massage therapist should look out for symptoms of blood clots or varicose veins. Some other precautions are as follows:
- Make sure to tell your massage therapist that youre pregnant before the massage begins.
- If the massage makes you nauseous, uncomfortable, or you dont enjoy it, ask to stop.
- Avoid massage tables that have a hole cut out for your belly. The best way to receive a massage is on your side, supported by plenty of padding to ensure stability and comfort.
- The massage should last no more than an hour.
- A massage in the first trimester isnt recommended. Although there is little evidence that a massage can cause a miscarriage during this time, many massage therapists err on the side of caution and wont grant massages in the first trimester.
- Make sure the massage oil you use is safe. Avoid peppermint, rosemary, sage, and thyme oil.
- Avoid massage if you have a high-risk pregnancy or any of the following:
- Sudden severe swelling or headaches
- Have had a previous preterm birth
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Are Massages Safe During Early Pregnancy
With all this talk about massaging and relaxing, you probably want to know when you can get a massage, right?
Technically, you can be massaged at any point during pregnancy, but youll find that most spas do not allow women in the first trimester to receive a massage.
Experts say its best to avoid massage in first trimester when miscarriage risk is highest. Why? For some women, massage can set off a detoxification process. During a detox, your body is basically doing a deep clean and getting rid of stored toxins. This is a problem for pregnant mamas, because some of those toxins may end up back in your blood and can potentially be passed to your developing baby.
If you live a clean lifestyle , this is not likely, and you are a good candidate for massage starting in the second trimester.
Note: Even if you do live a clean lifestyle, there may be circumstances in which you should not receive a massage. For instance, if you have placenta previa and are on bed rest, it wouldnt be a good idea to get a prenatal massage. For this reason, many spas require a doctor or midwifes note prior to your massage.
Always talk to your healthcare provider about whats right for you.
How To Choose A Prenatal Massage Therapist
After you get your doctor’s approval, you can begin researching massage therapists that are qualified to do prenatal massage.
To ensure you have a safe and helpful experience, make sure that a potential therapist:
- Is certified in prenatal massage
- Provides a clean environment
- Does not use essential oils that should be avoided during pregnancy
- Uses proper positioning and approved massage techniques for pregnancy
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What Is Pregnancy Massage
Pregnancy massage is a catch-all term for any hands-on massage during or after pregnancy .
A pregnancy massage typically lasts an hour. Some practitioners use a pregnancy massage table. That’s a table designed to accommodate a woman’s pregnant belly. Others use specially designed pillows called bolsters to position a woman comfortably on their side. This helps especially during the later stages of pregnancy. Lying on your side is often the most comfortable position.
When Is A Prenatal Massage Unsafe
Having a prenatal massage may be risky in a few situations, such as if:
- You have a blood clot or a bone fracture.
- You have a skin injury or condition that could be aggravated by rubbing. These include burns, open wounds, skin infections, or eczema.
- Youve had an allergic reaction to massage oils.
If you have concerns about whether it would be okay for you to have a prenatal massage, talk to your healthcare provider.
Learn more:
BabyCenters editorial team is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world. When creating and updating content, we rely on credible sources: respected health organizations, professional groups of doctors and other experts, and published studies in peer-reviewed journals. We believe you should always know the source of the information youre seeing. Learn more about our editorial and medical review policies.
ACOG. 2020. Can I get a massage while pregnant? The American College of Obstetricians and Gynecologists.
Field T et al. 2008. Massage therapy reduces pain in pregnant women, alleviates prenatal depression in both parents and improves their relationships. Journal of Bodywork and Movement Therapies 12:146-150.
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There Are Two Areas Of The Foot That Should Be Avoided During Pregnancy
According to Ebbin, there are two areas that you should definitely avoid during pregnancy: the reflexology areas directly connected to the uterus and ovaries, which are located on the inside and outside of both ankles in the hollow areas just under the ankle bones.
Pressing here is a direct channel to the uterus and ovaries, so no deep massaging the ankles during pregnancy, Ebbin said.
Sp6 Acupressure Point
Ebbin said another area to avoid is located on the inner ankle area, just three finger widths above the inner ankle bone .
Dr. Elizabeth Trattner, an acupuncture physician, told INSIDER this point is the command point of the lower abdomen.
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Trattner explained the location of this point as right behind the ankle bone on the outer side. If you trace your finger off the bone between the Achilles tendon and the ankle bone you found it.
This point provides pain relief and helps transition through labor, so dont go near it during a foot massage, warned Trattner.
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This pressure point is located at the corner of the baby toe on the lateral edge of the toenail. It is thought to stimulate cont actions and get the baby into optimal position for labor. So if you aren’t trying to induce labor, it should be avoided.
This is the point to turn the fetus, said Trattner.
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Research That Supports Massage For Pregnancy
Research dating back two decades began to confirm the benefits of massage therapy during pregnancy, with a 1999 study in the Journal of Psychosomatic Obstetrics & Gynecology finding reduced anxiety, improved mood, better sleep and less back pain among expectant mothers who received massage twice weekly for five weeks.
Additional early research added even more insight into massages role in facilitating a healthier pregnancy. A small 2006 study in the Scandinavian Journal of Caring Sciences showed massage was a solid integrative treatment for severe pregnancy-related nausea and vomiting, while a 2009 study in the Journal of Bodywork and Movement Therapies on 112 pregnant women diagnosed with depression suggested those receiving psychotherapy plus massage over a six-week period experienced greater drops in depression than those getting psychotherapy alone.
Meanwhile, a 2009 study in Infant Behavior & Development also focused on pregnant women with depression, finding those undergoing massage therapy not only experienced less depression at the end of 12 weeks, but also carried that benefit into the postpartum period. And a 2010 literature review in Expert Reviews in Obstetrics and Gynecology showed massage therapy decreased depression, anxiety, and leg and back pain in pregnant women, also indicating those in labor used less pain medication and had labors averaging three hours shorter than average.
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Benefits Of Foot Massage While Pregnant
- Improved blood circulationIn general, pregnant women tend to retain higher fluid levels. Besides, a growing uterus and the pressure associated with it contribute to vein compression. When pregnant women get a foot massage, it can bring some relief due to improved blood circulation and releasing some of the pressure upon the veins.
- Stress and anxiety reliefA massage is generally accompanied by calming down and feeling peaceful. This is especially valuable to restore mental balance for expectant mothers. Besides, if you are going to be a first-time mother, you may easily develop stress and anxiety about the pregnancy which can pose difficulties in having a healthy delivery.
- Helps deliverySome mothers may be on medication due to the signs of depression they experience as part of pregnancy. Therefore, having regular massages not only can relieve stress and anxiety, but also will boost your mood. It can also contribute to the delivery of a healthy baby.
How Much Does A Pregnancy Massage Cost
The cost of a pregnancy massage varies depending on different factors, such as your geographical location and the type of facility offering massages.
The average cost for a 30- to 60-minute massage is $60 to $100 but can be more.
Insurance usually will not cover a pregnancy massage. Some may offer discounts or cover part of the cost. Some plans may cover massage under chiropractic care.
Check with your insurance provider before scheduling your massage.
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Avoiding Certain Areas During Deep Tissue Massage
The National Institutes of Health has reported numerous benefits of massage therapy during pregnancy. Prenatal massage is believed to be completely safe and useful for the treatment of swelling, tension, pain, and stress. Pressure points associated with pelvic muscles should be avoided at all stages of pregnancy. These pressure points are located in the wrists, hands, and ankles. It is also important to skip leg deep tissue massage during pregnancy due to possible blood clots. The risk of blood clots increases during pregnancy and leg deep tissue massage may dislodge a blood clot leading to serious health risks.
Pregnant Women Who Have Had Diabetes Since Before Pregnancy Or The Ones Who Develop Gestational Diabetes Need To Take Care To Not Have High Or Low Sugars
When the body cant make enough insulin, or cant use insulin normally, a condition called diabetes develops. Insulin hormone helps sugar in the blood to get into cells of the body to be used as fuel. When glucose is unable to enter the cells, it builds up in the blood. This leads to high blood sugar .
When during pregnancy in a woman the blood glucose level goes up and other diabetic symptoms appear, a condition called gestational diabetes develops.
Pregnant women who have had diabetes since before pregnancy or the ones who develop gestational diabetes need to take care to not have high or low sugars.
The energy requirements are higher in the second and third trimesters. Hence, the meal plan needs to be changed such that the carbohydrate intake is controlled while consuming more calories. Women can focus on eating good quality proteins and fats like paneer, dahi, eggs, skinless poultry, lean meat, nuts, soy products, etc. This helps in increasing caloric intake while keeping blood sugar under control, says Apoorva Joshi, Nutrionist, Humm Care.
A leisurely walk post each meal also helps in lowering blood glucose spikes after meals. A pregnant woman who is obese and has diabetes must talk to her healthcare provider frequently to know her weight gain targets through each phase since they may be different from the general population, adds Joshi.
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