Pregnancy brings about significant physical and emotional changes, often leading to discomfort, stress, and anxiety. Prenatal massage, a specialized form of massage therapy, offers a safe and effective way to alleviate these issues and promote overall well-being during pregnancy. This article delves into the benefits and risks of prenatal massage, providing guidelines for expecting mothers to make informed decisions about incorporating this therapy into their prenatal care routine.
What is Prenatal Massage?
Prenatal massage is a therapeutic practice tailored to address the specific needs of pregnant women. It involves trained professionals using their hands to apply gentle pressure and movement to various parts of the body, stimulating muscles, ligaments, tendons, and skin. This type of massage considers the anatomical and endocrine changes that occur during pregnancy, such as increased levels of hormones like oxytocin and relaxin, which are optimal for deep relaxation and tissue healing.
Prenatal massage is more than just a pampering spa service; it is a form of integrative medicine that can be transformative, releasing long-held tension with the right pressure and positioning. While most spas offer pregnancy massages, they can also be found at certain clinics, medical centers, or from doulas certified in massage therapy.
When Can You Get a Prenatal Massage?
The timing of prenatal massage can vary depending on individual circumstances and the policies of massage providers. Some facilities may decline to offer pregnancy massages during the first trimester due to the increased risk of miscarriage during this period, although research has not established a direct link between prenatal massage and miscarriage.
However, some experts believe that prenatal massage can be beneficial at any point in pregnancy, even early on. Massage in the first trimester may be particularly helpful for those experiencing morning sickness, as studies have shown that massage can reduce nausea in other patient populations.
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In the third trimester, massage can help relax the expectant mother and may even serve as a preparatory exercise for labor. Massage allows the pregnant client to practice breathing through physical intensity to release muscles, softening instead of holding against the pain, which is the ideal reaction to contractions. Some studies suggest that massage at regular intervals throughout labor can help lower anxiety and pain levels, although other research has not confirmed its effectiveness in easing labor pain.
It is essential to consult with a healthcare provider for advice tailored to individual circumstances. Some doctors may recommend delaying prenatal massage until the second trimester (around 23 or 24 weeks) to ensure the pregnancy is viable.
Benefits of Prenatal Massage
Prenatal massage offers a wide range of benefits for both the mother and the developing baby:
Reduces Muscle Pain and Discomfort
As the baby grows, the mother's body undergoes significant changes, which can cause discomfort. The most common requests from pregnant women involve massages focused on the lower back, hips, neck, and feet.
Bolsters Immune Function
Pregnancy naturally lowers the immune system's defenses, making it even more important to stay healthy. Animal studies have shown that gentle stroking can improve the immune system response. Research also indicates a boost in immunity for chemotherapy and immunodeficiency disorder patients undergoing massage therapies.
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Lowers Risk of Prenatal Depression
Moderate pressure and touch stimulate the skin, activating nerve receptors to calm the mind. The vagus nerve, in particular, regulates internal organ function, including heart rate and respiratory rate. Increased vagal activity slows down the nervous system, reduces stress hormones like cortisol, increases the love hormone, oxytocin, and increases serotonin, the body's natural antidepressant and anti-pain neurotransmitter.
May Help Prevent Preterm Labor
Prenatal depression is linked to preterm birth between 32 and 36 weeks of pregnancy, as well as low birth weight for the baby. Elevated stress hormones, like cortisol, can cause complications with the placenta.
Other Benefits
- Improved Relaxation and Sleep: Massage therapy during pregnancy has been shown to provide a sense of wellness, improved relaxation, and better sleep.
- Hormone Regulation: Massage can lower the levels of stress-inducing hormones, such as norepinephrine and cortisol, and increase the levels of dopamine and serotonin, leading to better mood regulation.
- Reduced Labor Pain and Shorter Labor: Women who received massage therapy during labor experienced significantly less pain, and their labors were on average 3 hours shorter with less need for medication.
- Improved Cardiovascular Health: Massage therapy as part of regular prenatal care can significantly change hormone levels, which leads to improved cardiovascular health.
Prenatal Massage Safety Tips
To fully enjoy a prenatal massage and ensure the safety of both mother and baby, it's important to keep the following in mind:
Assume a Safe Position
Starting in the second trimester, lying on the side, propped up by pillows, is ideal during a prenatal massage. Lying on the stomach is no longer a comfortable or safe option, and massage tables with a belly cutout can still apply pressure to the abdomen. Lying on the back can also be unsafe, as the weight of the growing belly can compress an important blood vessel and interfere with blood flow to the baby.
Avoid Extremes
Most massage therapists will not offer hot stone massage for pregnant clients, as raising the core temperature is not recommended in pregnancy. Many also decline to perform deep tissue massage, since too much pressure, especially near veins in the legs, can potentially dislodge a blood clot, which expectant mothers are at higher risk of developing.
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Do Your Due Diligence
Consult with a healthcare provider before scheduling a prenatal massage, particularly if experiencing a high-risk pregnancy. It's important to select a massage therapist certified in prenatal massage, with advanced education in safe techniques for pregnant women. Make sure the massage shop is hygienic and clean.
Specific Areas to Avoid or Treat with Caution
- Leg Veins: Pregnant women are more likely to have unidentified deep vein thrombosis, and a vigorous leg massage could dislodge a blood clot, potentially leading to an embolism. Slow, long, and soft strokes should be used on the legs, moving towards the heart.
- Belly: Deep pressure on the abdomen should be avoided.
- Ankles: Some believe massaging the Achilles tendon can stimulate contractions, so avoiding the ankle during the first trimester is a good idea. While there are pressure points that may stimulate the uterus and cause contractions, an average prenatal massage from a well-trained therapist is unlikely to trigger labor unless the body is already on the verge of labor.
Prenatal Massage at Home: How to Massage a Pregnant Woman
While professional prenatal massages offer numerous benefits, at-home massages can also provide relaxation and relief. Here are some tips for partners or caregivers to perform safe and effective prenatal massages:
Get Set Up
Ensure the pregnant woman is comfortable by tucking supportive cushions under her body to keep it in alignment when lying on her side. Place a pillow between her knees for added support. Consider using a lotion or massage oil, such as lavender, which is known for its relaxing and baby-safe properties. However, always give the oils a sniff before using to ensure the scent is appealing and steer clear of essential oils not recommended during pregnancy.
Massage Techniques
- Feet: Partners can massage the feet, being careful to avoid the ankle area.
- Legs: Instead of kneading the leg muscles (especially if varicose veins are present), rotate the thigh muscles (quads and hamstrings) around the femur, first clockwise, then counterclockwise, as the pregnant woman stands leaning over a chair or countertop.
- Hips: Perform a standing "double hip squeeze." Have the pregnant woman lean forward onto a table or countertop with her forearms supporting her upper body. Stand behind her and squeeze her hips (the fleshy sides of glutes) inward, holding for 10 seconds and then releasing. Repeat several times.
- Neck and Shoulders: Ease any knots with long, moderate-pressure movement down the trapezius muscles (the back muscles that extend down the neck, out to the shoulders, and into the upper back, forming a trapezoid shape).
Frequently Asked Questions
Is prenatal massage covered by insurance?
It's not common for prenatal massages to be covered by insurance, but they might be if deemed medically necessary. Check with the insurance provider to see what is and isnât covered under the plan.
Are vibration massagers safe during pregnancy?
Vibration massagers are typically safe to use during pregnancy, as long as theyâre used sensibly. Vibration is not dangerous and will feel great on the larger muscles. However, itâs essential to be sensible and avoid using a Theragun on the belly. Consulting with a doctor before buying or using one is always recommended.
Are massage chairs safe during pregnancy?
Massage chairs are usually considered safe, as long as the chair provides adequate support for the pregnant belly and allows for comfortable positioning. Checking with a trained massage therapist or doctor to ensure the massage chair is safe to use during pregnancy is recommended.
How much does a prenatal massage cost?
Prenatal massages can range from \$70 to \$200 or even more, depending on the location, spa, session length, and the massage therapist's experience.
Potential Risks and Contraindications
While prenatal massage is generally safe, certain conditions may make it unsuitable or require extra caution. It is essential to consult with a healthcare provider before undergoing prenatal massage, especially if any of the following conditions are present:
- High-risk pregnancy
- Uncontrolled high blood pressure
- Recent injury or surgery
- Recent organ transplant
- High-risk pregnancy concerns, such as congenital heart disease or preeclampsia
- Blood clots, varicose veins, or deep vein thrombosis
- Placenta accreta or abruption
- Gestational diabetes (requires careful monitoring of blood pressure changes)
Contraindications
- First Trimester: Due to the increased risk of miscarriage during the first trimester, some therapists may advise against massage during this period as a precaution.
- Deep Tissue Work on the Legs: This should be avoided in the later stages of pregnancy due to heightened levels of anticoagulants, which could dislodge blood clots.
- Certain Pressure Points: Areas around the ankles and certain toes should be avoided due to pressure points that may stimulate contractions.