Prenatal Massage: Benefits, Safety Tips, and When to Start

Reviewed by Registered Massage Therapist Nuchanart (Mew) Kachowski

Pregnancy is an incredible time filled with excitement and anticipation—but let’s be real, it can also come with plenty of uncomfortable moments. If you’re feeling tired, achy, or stressed (or maybe all three!), prenatal massage might be exactly what you need. 

Prenatal massage is specifically designed to help you relax, ease common pregnancy pains, and support your emotional well-being. But before booking your first appointment, it’s good to understand what prenatal massage is, its benefits, when it’s safe to start, and how to stay comfortable. 

Let’s dive into everything you need to know about prenatal massage during pregnancy.

What Is a Prenatal Massage?

Prenatal massage is a gentle massage specifically designed for pregnant women. It’s softer and more relaxing than a regular massage, focusing on your comfort and safety throughout pregnancy.

Your therapist will use gentle, soothing techniques to ease pregnancy-related aches and pains. For example, they might use long, soft strokes to relax tight muscles, gentle touches around your head and neck to relieve stress, or slow, careful stretches to ease muscle tightness.

Overall, prenatal massage is all about gentleness. Your registered massage therapist is specially trained to support you safely and your changing body, helping you feel relaxed, comfortable, and cared for.

When Can You Start Getting Prenatal Massages?

Generally, massage therapists and healthcare providers advise waiting until you’re past your first trimester (around 13 weeks), but be sure to ask your doctor for your specific pregnancy.  This recommendation is mostly out of caution due to the higher risk of miscarriage early on—not because massage itself is unsafe. 

If nausea or stress is intense during your first trimester, some therapists might offer gentle massages, but you should always get your doctor’s okay first.

Once you reach your second trimester, massages can become a regular part of your routine, often scheduled every two weeks. By the third trimester, many moms-to-be benefit from weekly sessions to help cope with extra aches and swelling and to prepare for labour.

Every pregnancy is different, so the best time to start prenatal massage can vary. Always check with your healthcare provider to get personalized recommendations.

Prenatal Massage Benefits

Prenatal massage isn’t just a luxurious treat—it can genuinely improve how you feel throughout your pregnancy. Here are some of the main benefits:

Pain Relief

As your baby grows, you might notice new aches and pains, especially in your lower back, hips, feet, or even shooting pains like sciatica. Prenatal massage can gently soothe these areas, helping you move more comfortably through your day.

Stress Reduction and Better Sleep

Prenatal massage helps calm your nervous system, which can lower stress hormones like cortisol. At the same time, it boosts your body’s production of feel-good hormones such as serotonin and oxytocin. These hormonal shifts often help ease anxiety, encourage relaxation, and improve your sleep quality.

Immune System and Circulation Boost

Gentle massages stimulate your circulation and lymphatic drainage, potentially boosting your immune response. Good circulation also helps your body deliver essential nutrients to your baby more efficiently, contributing to overall pregnancy wellness.

Labour Preparation and Emotional Support

Prenatal massage might not guarantee an easier labour, but regular sessions can help you learn how to breathe through physical discomfort and relax your muscles. Think of it as gentle practice for the big day. Massage also offers emotional comfort, making you feel supported as you approach delivery.

Keep in mind that these benefits vary for everyone, so discuss your situation with your healthcare provider to see how prenatal massage can best support you.

Is Prenatal Massage Safe?

Yes—prenatal massage is safe, provided a certified registered massage therapist performs it. These specialists use gentle techniques, typically positioning you comfortably on your side with supportive pillows or bolsters. Safety is always the top priority, ensuring you and your baby stay comfortable throughout. Also keep in mind your doctor’s professional opinion.

Who Should Avoid Prenatal Massage?

Although prenatal massage is usually safe, there are situations where it might not be recommended. Check with your doctor first if you have:

• Preeclampsia (high blood pressure during pregnancy)
  
• Gestational diabetes
  
• History of preterm labour
  
• Blood clotting disorders (like deep vein thrombosis)
  
• Any other pregnancy complications or high-risk concerns
  

If you’re ever unsure, it’s always safest to get the green light from your healthcare provider first.

Safety Tips for a Comfortable and Effective Prenatal Massage

To get the most from your prenatal massage, it’s helpful to keep a few things in mind. 

First, once you’re past your first trimester, it’s best to lie comfortably on your side, supported by soft pillows or bolsters. Lying flat on your stomach or back can feel uncomfortable or even reduce blood flow as your baby grows.

You’ll also want to ask your therapist to use gentle or moderate pressure throughout your session. Deep-tissue massages or strong pressure aren’t recommended during pregnancy, especially around your legs, due to the higher risk of blood clots.

There are also certain areas of your body that your massage therapist will handle carefully, including your belly, ankles, and inner thighs. These spots can have sensitive pressure points that could trigger contractions or discomfort if pressed too firmly.

Being with a registered massage therapist, they’ll have specific training and certification in prenatal massage—this ensures you’ll be in safe, capable hands, making your experience comfortable and worry-free.

Can You Do Prenatal Massage at Home?

Yes, prenatal massage at home can be a wonderful way to relax, especially when performed by a partner or loved one. Here’s how to enjoy it safely:

Focus on Comfortable Positioning

Lie comfortably on your side, surrounded by pillows for support. Avoid positions that put direct pressure on your belly or back.

Using Gentle, Soft Movements

Keep massage strokes gentle, avoiding deep pressure. Focus on soothing areas like your shoulders, back, hips, and feet.

Applying Safe Essential Oils

Aromatherapy can enhance relaxation, but make sure oils are pregnancy-safe. Lavender, chamomile, and mandarin are typically safe, but always double-check with your doctor.

Remember, always stop if something feels uncomfortable and talk to your healthcare provider if you experience anything unusual.

What to Expect During a Prenatal Massage Appointment

Wondering what happens at your first prenatal massage? Here’s a quick rundown:

Session Length

Sessions for prenatal massages usually last about 30 to 60 minutes, depending on your preference.

Massage Setup

Expect comfortable pillows, bolsters, or special cushions to support your body during your prenatal massage.

Clothing Choices

Wear whatever feels comfortable to you. Most pregnant women choose loose clothing or simply undress to their comfort level, remaining covered by sheets or towels.

Clear Communication

Before and during your prenatal massage, let your therapist know if anything feels uncomfortable or if there are areas you’d prefer they avoid.

Resource: Learn more about How to Prepare for a Massage and Have the Best Experience.

Frequently Asked Questions About Prenatal Massage

How much does prenatal massage cost?

Costs typically range between $70 to $200 per session, depending on your length of session.

Is prenatal massage covered by insurance?

Some insurance plans cover prenatal massages, especially with a doctor’s recommendation. Check your policy or talk to your insurer directly. Our team here at Gold Pro is happy to help answer questions.

Can I use a massage gun or massage chair during pregnancy?

Massage guns and chairs can be okay in moderation, but always consult your healthcare provider first to make sure they’re safe for your specific situation.

Can prenatal massage induce labour?

Prenatal massages typically don’t induce labour when performed by a professional who avoids certain pressure points. However, discuss any concerns with your therapist and healthcare provider as your due date approaches.

Final Thoughts: Talk to Your Doctor and Listen to Your Body

Prenatal massage is a wonderful way to practice self-care and potentially ease pregnancy discomfort. The key is always listening closely to your body and talking openly with your healthcare provider about your plans.

Your comfort and safety come first, so never hesitate to voice any concerns you have with your therapist. Ready to feel the relaxation and relief prenatal massage can offer? After double-checking with your medical professional, trust your instincts, and if everything feels right, book your prenatal massage today—you deserve it!