Pregnancy is the time when you require care the most. Hormonal changes as well as the growing pressure on your back and legs due to fetal development make your full body ache. Thus taking a massage session may come to you as the most desirable thing in the world. But are body massages safe during pregnancy? Yes, and that is where prenatal massage comes in.
Prenatal body massage is a great way to relax your body and mind. It can reduce the pain you feel in your legs and back during the last few months of pregnancy. And it can get more cozy when you get your partner doing it for you. But before the action, you must know what prenatal massage is and how to do it safely at home. Here is a complete guide for you.
What is a Prenatal Massage?
Prenatal massages are designed for pregnant women with special care. Instead of a heavy massage or putting pressure on joints and muscles, it focuses on gentle ways of massaging with oil. For instance, the gentle rub and massage on the neck, back, or sore legs will give you comfort during your third trimester.
There are various types of prenatal massage techniques like Swedish massage, myofascial release therapy, and craniosacral therapy. You can visit a prenatal massage care center near you or appoint a professional prenatal massage therapist at home for a massage. Tell your partner to note the details so that he can be at your service the next time.
Are Prenatal Massages Safe?
Prenatal massages are completely safe as they are specially designed for pregnant women. So taking a gentle massage while sitting or lying sideways is safe for a pregnant woman. According to a study by NCBI, pregnant women often get self-confusing messages about the safest time to get a massage during pregnancy (1). But in most of the sources, the first trimester is taken as the most crucial phase of pregnancy. Hence, for safety concerns, you should avoid getting a massage in the first trimester as this time is delicate and should have no exertions.
Many prenatal massage care centres also avoid providing services for women during the first trimester to avoid taking responsibility for such mishaps. So taking prenatal massage therapies after finishing the first trimester is safe. But it would be best if you got a green signal from your doctor before taking any steps.
What is the Difference Between a Regular and Prenatal Massage?
Regular massages include lying on the belly or the back, two of which are not possible when you are pregnant. You cannot lie down on your belly with a baby bump. You cannot lie on your back after 28 weeks of pregnancy, as it can result in less oxygen supply to your baby (2). So prenatal massage includes using cushions to provide support to your belly when you lie sidewise. Prenatal massage care centres also often use massage tables with holes to offer enough space for your growing belly and breasts when you lie on your face.
What Are the Benefits of Prenatal Massage?
There are multiple benefits of prenatal massages. Here are some vital ones
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- These massages help to reduce swells in the joints, which are very common during pregnancy (3). Gentle massage releases the trapped fluid from the swollen joints and gradually removes the tissue wastes.
- Studies have shown that massages show positive results in cardiovascular health and relaxation of the mind.
- The stress hormones such as cortisol and norepinephrine are reduced and feel-good hormones such as serotonin and dopamine are increased after a good body massage (4).
- Massages increase blood circulation which is much needed when you are pregnant.
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- Pregnant women often suffer from blood clots in the legs and belly due to excessive pressure on the uterus . Prenatal massage will prevent the creation of such clots.
- A good massage leads you to a good sleep as your mind and body relax. And your sound sleep is extremely beneficial for the baby growing inside you.
- They help relieve a pregnant woman from headaches and body aches.
How to Give a Prenatal Massage at Home?
Giving a prenatal massage is not a heavy task. Your partner can easily do it with some instructions. You can start from the head massage and go downwards or vice versa to ensure proper blood circulation throughout. Here are the massages you can try;
1. Scalp Massage
A good head massage is what you can begin with. It consists of putting coconut oil on the scalp and then moving both hands with gentle pressure all over the scalp. Your hair will also shine just like your mood.
2. Shoulder Massage
After the head massage your partner can head towards the shoulder massage. He can use both the palms of his hands or just the fingers to put gentle pressure on the neck and shoulder portion.
3. Back Massage
For an effective back massage, you can either sit straight or lie down on the sides with cushions to support your baby bump. Then instruct your partner to gently rub your back upwards and downwards simultaneously. Tell him to rub especially the muscles close to the spinal cord and upper parts of your hips as the bones and muscles of these regions bear a lot of pressure during pregnancy.
4. Foot Massage
If you are in the third trimester then your legs surely need a massage. You can get your legs massaged starting by rubbing the upper part of your foot from ankles to toes then making small circles around your knee and ankle joints.
[Read : Prenatal Massage At Home]
When Can You No Longer Get a Prenatal Massage?
You must avoid getting a prenatal massage if you have the following conditions;
- Preeclampsia
- High-risk pregnancy
- Former pre-term labor
- High blood pressure
- PIH or Pregnancy Induced Hypertension
Also, hire a certified therapist for the first few prenatal massage therapies as they can best address your specific massage type according to your pregnancy condition.
Prenatal massage is a part of the prenatal care system. Timely massage can improve your overall mental and physical health. You can take one or two professional massages at the therapy center. And in between these visits, your partner can look after you.
[Read : How Does Perineal Massage Help You Avoid An Episiotomy?]
FAQ’s
1. Where Should You Not be Massaged When Pregnant?
You should avoid massaging your belly when pregnant as any disproportionate pressure while massaging can be painful for you and the baby inside. You can gently massage the stretch mark area with oil or lotion though.
2. What Should I Wear to a Prenatal Massage Session?
You can wear whatever you feel comfortable with during your massage. you could be just in your underwear or put on a body-covering suit if you are uncomfortable. But do not wear tight-fitting clothes as they could be uncomfortable and constraining while taking the massage.
3. Do Prenatal Massages Include Feet?
Yes, prenatal massage does include mild massage on your feet. To avoid any problems related to contractions your therapist will avoid massaging the pressure points of your leg.
[Read Also: How To Do Perineal Massage?]
References
- Fogarty S, Barnett R, Hay P. Safety and Pregnancy Massage: a Qualitative Thematic Analysis. Int J Ther Massage Bodywork. 2020 Feb – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7043715/#
- Kember AJ, Selvarajan R, Park E, Huang H, Zia H, Rahman F, Akbarian S, Taati B, Hobson SR, Dolatabadi E. Vision-based detection and quantification of maternal sleeping position in the third trimester of pregnancy in the home setting-Building the dataset and model. PLOS Digit Health. 2023 Oct – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10547173/#
- NHS,Uk ; Swollen ankles, feet and fingers in pregnancy – https://www.nhs.uk/pregnancy/related-conditions/common-symptoms/swollen-ankles-feet-and-fingers/#
- Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. The International journal of neuroscience, 115(10), 1397–1413. – https://pubmed.ncbi.nlm.nih.gov/16162447/#
