Prenatal Massage: What to Expect & How It’s Different from a Standard Massage
- Tanya
- Feb 26
- 4 min read
Pregnancy is a time of incredible change physically, emotionally, and hormonally. As your body adapts to support new life, you may experience discomfort, tension, and stress that you didn’t anticipate. This is where prenatal massage can provide immense relief, offering not just relaxation but also therapeutic benefits tailored to the unique needs of pregnancy. If you’re new to pregnancy massage or wondering how it differs from a regular session, this guide will walk you through everything you need to know.
What Is Prenatal Massage?
Prenatal massage, also known as pregnancy massage, is a specialized form of therapeutic bodywork designed specifically for expectant mothers. Unlike traditional massages, which often involve lying face-down or on the back, maternity massage prioritizes the safety and comfort of both the pregnant mama and baby. At my practice, I exclusively use the side-lying position, as it provides the most support, ensures proper circulation, and protects the integrity of your ligaments and joints.
How Is Prenatal Massage Different from a Standard Massage?
While both traditional and prenatal massages aim to ease muscle tension, reduce stress, and promote overall well-being, prenatal massage incorporates key differences:
1. Body Positioning Matters
During a regular massage, clients often lie face-down or on their backs. However, as pregnancy progresses, these positions can become uncomfortable and unsafe. Lying face-down places pressure on the abdomen, while lying flat on the back after the first trimester can restrict blood flow.
Instead, I use the side-lying position, which is the safest and most effective approach. Supported with pillows, this position relieves pressure on the lower back, allows for full-body relaxation, and prevents strain on the uterus and major blood vessels.
2. Focus Areas Are Adjusted
Prenatal massage targets specific areas affected by pregnancy, including:
Lower back and hips – to ease tension caused by the growing belly.
Legs and feet – to improve circulation and reduce swelling.
Shoulders and neck – to relieve stress from postural changes.
Pelvic region – to support the ligaments and prepare the body for labor.
Unlike a standard massage, deep pressure is avoided in certain areas, such as the inner legs, abdomen, and certain pressure points to ensure safety.
3. Safe & Effective Massage Techniques for Pregnancy
Deep, firm massage is absolutely safe during pregnancy when done by a trained prenatal massage therapist—like me! I always adjust the pressure based on what feels good for you, making sure it’s both effective and comfortable. While I avoid specific contraindicated areas, deep work in the right places can help relieve tension, ease aches, and support your changing body.
Instead of aggressive techniques, I use a mix of Swedish massage, myofascial release, and lymphatic drainage to reduce swelling, relax tight muscles, and help you feel more at ease. I also focus on ligament health, since pregnancy hormones like relaxin make connective tissues looser. Using a side-lying position, I can work on areas of tension while keeping you supported and safe.
4. Addressing Pregnancy-Specific Discomforts
A prenatal massage is not just about relaxation, it actively helps alleviate some of the most common pregnancy related discomforts, including:
Sciatica pain – as your uterus expands, it can put pressure on the sciatic nerve, leading to sharp pain down the legs. Gentle massage can help release this pressure.
Swelling (Edema) – pregnancy can lead to fluid retention, particularly in the legs and feet. Light strokes encourage circulation and reduce discomfort.
Round ligament pain – as your belly grows, these ligaments stretch, causing sharp pain. Properly applied massage can ease tension in the surrounding muscles.
5. Emotional and Hormonal Benefits
The benefits of prenatal massage extend beyond the physical. Studies show that pregnancy massage can reduce stress hormones like cortisol and increase serotonin and dopamine levels, improving mood and reducing anxiety. It’s a powerful way to nurture both your body and mind during this transformative time.
What to Expect During Your Prenatal Massage
If it’s your first time booking a prenatal massage, you might be wondering what the session will be like. Here’s what you can expect:
Before Your Massage
We’ll discuss your pregnancy, any discomforts you’re experiencing, and your overall health history to customize the session for your needs.
You’ll be comfortably positioned in the side-lying position, with supportive pillows to ensure your body is fully at ease.
During the Massage
I will use gentle, flowing strokes to help relax muscles, reduce swelling, and ease tension.
Pressure will be adjusted based on your comfort level, firm enough to relieve pain but never too deep to cause discomfort.
I will avoid any areas that could be overstimulated during pregnancy, such as the abdomen and certain pressure points.
After the Massage
You’ll feel relaxed and refreshed, with improved circulation and reduced tension.
It’s important to drink plenty of water post-massage to keep your body hydrated.
When Is Prenatal Massage Safe?
Prenatal massage is safe throughout pregnancy, including the first trimester. While some people believe early pregnancy massage should be avoided, there is no scientific evidence to support this concern when performed by a trained professional. In fact, first-trimester massage can be especially beneficial for easing headaches, new aches and pains, and the stress that often accompanies early pregnancy. As your body begins to change, gentle massage can provide much-needed relief and relaxation.
That said, it’s always best to consult your healthcare provider before booking a session, especially if you have a high-risk pregnancy or any medical conditions. Most expectant parents find massage beneficial in all three trimesters, as the body continuously adapts to support the growing baby.
Why Choose a Trained Prenatal Massage Therapist?
Not all massage therapists are trained in prenatal massage, which is why it’s essential to book with someone experienced in working with expectant mothers. I specialize in prenatal massage and only use safe, supportive techniques that prioritize your well-being. I ensure maximum comfort while addressing pregnancy specific concerns.
Is Prenatal Massage Right for You?
If you’re experiencing discomfort, stress, or just need some time to relax, prenatal massage can be a valuable part of your pregnancy journey. It’s a safe, nurturing experience designed to support your changing body, ease tension, and help you feel more connected to yourself and your growing baby.
If you’re ready to experience the benefits of pregnancy massage, I’d love to support you. Book a session today and give yourself the care you deserve!
Have questions? Feel free to reach out, I’d love to support you on your pregnancy journey
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