What Are The Benefits Of Prenatal Massage?
Topics
What Is A Prenatal Massage?
Physical Benefits: Relieving Discomfort and Supporting Circulation
Emotional Well-being: Reducing Stress, Anxiety, and Preventing Depression
How Prenatal Massage Supports Fetal Health
Improving Labor and Birth Outcomes
When Can I Start Having Prenatal Massages?
Contraindications and Safety Considerations
Start Your Pregnancy Wellness Journey with Allay
What Is A Prenatal Massage?
Prenatal massage is a therapeutic technique designed specifically for the changing body during pregnancy. Unlike standard massage, it requires specialized training to accommodate anatomical, hormonal, and physiological changes throughout each trimester. Sessions are typically conducted in a side-lying or semi-reclined position with pillows and bolsters for safety and comfort.
The massage focuses on relieving common discomforts such as lower back pain, sciatica pain, hip tension, swollen legs, and neck stiffness. But the benefits go far deeper than muscle relief—it supports the body’s circulatory, lymphatic, and nervous systems during a time of tremendous change.
Physical Benefits: Relieving Discomfort and Supporting Circulation
As the uterus expands and ligaments loosen, the body experiences new strains—especially in the lower back, hips, pelvis, and legs. One of the primary hormonal contributors to this discomfort is relaxin, a pregnancy hormone that increases significantly in the first trimester, peaks in the second, and continues to fluctuate throughout pregnancy. Relaxin’s role is to soften and lengthen ligaments and joints, particularly in the pelvis, to help the body prepare for childbirth.
While this softening is essential for labor and delivery, it can also lead to increased joint instability, pelvic girdle pain, sciatica, and general musculoskeletal discomfort. Many expectant parents report feeling “wobbly,” unstable, or achy in the hips and low back as a result.
Prenatal massage supports the body’s adjustment to these changes by releasing tension in overworked muscles, improving alignment, and promoting greater joint stability through soft-tissue balance. It can also relieve strain on the sacroiliac joints, which often bear the brunt of these hormonal shifts.
Additionally, pregnancy slows down circulation and lymphatic drainage, leading to swelling (edema), leg cramps, and fatigue. Massage therapy enhances venous return and lymph flow, helping reduce swelling in the feet and legs while improving overall energy and comfort.
A 2021 study in the Journal of Clinical Nursing found that women who were at least 12 weeks gestation and received regular weekly prenatal massages experienced less musculoskeletal pain, greater comfort throughout their pregnancies, decreased stress and better mood regulation (Yuksek et al., 2021).
Emotional Well-being: Reducing Stress, Anxiety, and Preventing Depression
Prenatal massage doesn’t just soothe the body—it has powerful effects on the mind as well. Pregnancy can heighten feelings of vulnerability, anxiety, and emotional stress. Massage therapy has been shown to reduce levels of cortisol, the body’s primary stress hormone, while simultaneously increasing the release of serotonin and dopamine, which promote feelings of well-being and relaxation.
According to a 2020 systematic review and meta-analysis published in BMC Pregnancy and Childbirth, massage therapy was found to significantly reduce anxiety and depression symptoms in pregnant women. The review included eight studies, seven of which were randomized controlled trials, and concluded that massage had a moderate effect in alleviating these symptoms compared to usual care (Hall et al., 2020).
Lowering stress during pregnancy doesn’t only benefit the mother—it has a measurable impact on fetal outcomes. Chronic maternal stress is linked to a higher risk of premature birth, low birth weight, and behavioral issues in infancy. A calmer nervous system supports better placental blood flow and hormone regulation, both of which contribute to healthy fetal development. In fact, one study found that higher maternal distress was associated with reduced umbilical vein blood flow in the third trimester, indicating that psychological well-being plays a key role in fetal oxygen and nutrient supply (Helbig et al., 2013).
Additionally, prenatal massage may play a preventive role in reducing the risk of perinatal depression, a common condition that affects up to 1 in 7 pregnant individuals. By creating a sense of emotional grounding and support, regular massage may help stabilize mood and provide a therapeutic outlet for stress.
By helping to regulate emotional stress, prenatal massage creates a calmer, more balanced nervous system—a benefit that extends to the baby as well.
How Prenatal Massage Supports Fetal Health
The benefits of prenatal massage go beyond the pregnant individual and also support fetal development. By promoting relaxation and lowering stress, massage creates a healthier uterine environment. This in turn may lead to more stable development and reduced risk of complications.
A randomized controlled trial published in Journal of Bodywork and Movement Therapies found that pregnant women who received regular weekly massage therapy had lower rates of premature birth and delivered infants with higher birth weights, indicating that prenatal massage may positively influence fetal health (Field et al., 2012).
Additionally, massage therapy improves maternal circulation, ensuring that oxygen and nutrients are delivered efficiently to the placenta. This increased blood flow enhances fetal nourishment and supports optimal growth.
The American College of Obstetricians and Gynecologists (ACOG) emphasizes managing stress as a key part of a healthy pregnancy, recommending activities like massage to reduce anxiety and support mental health (ACOG).
Improving Labor and Birth Outcomes
Prenatal massage has been associated with improved outcomes during labor, including shorter labor durations, fewer medical interventions, and reduced pain levels. Newborns are also less likely to be born prematurely and low birthweight, and they had lower cortisol levels (Field et al, 2009). One contributing factor is the improved muscular balance and relaxation massage provides, particularly in the hips, pelvic floor, and lower back. These areas play a critical role in labor mechanics, and reducing tension there can support easier fetal rotation and descent.
As labor approaches, massage helps the body remain in a parasympathetic (rest-and-digest) state—supporting smoother uterine contractions and reducing the adrenaline spikes that can interfere with labor progression. This hormonal balance is key for allowing the body to labor more effectively and with greater comfort.
Research from the Journal of Psychosomatic Obstetrics & Gynecology suggests that women who received massage therapy twice weekly for five weeks experienced significantly fewer complications during labor, including reduced use of epidurals and shorter labor times (Field et al., 1999).
By decreasing anxiety, improving blood circulation, and reducing the physical strain on the body, regular prenatal massage helps prepare the body for labor and delivery, potentially reducing complications and enhancing birth outcomes.
When Can I Start Having Prenatal Massages?
Prenatal massage is generally safe and beneficial throughout pregnancy, though the timing and frequency can vary depending on each stage. Here's a breakdown of how massage can support the body during each trimester:
First Trimester (Weeks 1–12)
Although prenatal massage can be beneficial throughout pregnancy, it is generally safer to wait until after the first trimester to begin regular massage. The first trimester is a sensitive time, with the risk of miscarriage higher and the body undergoing rapid hormonal changes. During this phase, many individuals experience fatigue, morning sickness, and emotional fluctuations. While gentle relaxation techniques are generally considered safe, it's important to wait until the placenta is fully developed and the risk of miscarriage decreases.
If you do decide to receive massage in the first trimester, it is essential to consult with your healthcare provider and seek a licensed therapist who specializes in prenatal care. The focus should be on relaxation, and the therapist should avoid deep pressure or techniques that could place stress on the abdomen or any sensitive areas.
Second Trimester (Weeks 13–26)
The second trimester is when prenatal massage can become a regular part of your self-care routine. By this point, the risk of miscarriage decreases, and the body begins adjusting to the changes in size and shape as the baby grows. This is typically when discomforts like back pain, pelvic pain, and muscle tension become more pronounced, and regular monthly prenatal massages can help alleviate these symptoms.
Massage during the second trimester helps improve circulation, reduce swelling (edema), and ease muscle strain. It can also have positive effects on emotional well-being by reducing stress and anxiety, providing relief from the hormonal fluctuations that are common during this stage.
Third Trimester (Weeks 27–40)
In the third trimester, the body is preparing for labor, and physical discomfort often intensifies. As the baby grows, pressure on the pelvis, lower back, and legs increases, leading to aches, pain, and tension. Swelling, sciatica, and varicose veins are also more common during this stage.
To help manage these discomforts and prepare the body for labor, bi-weekly or weekly massages are recommended in the third trimester. Prenatal massage can target the lower back, hips, and pelvis to reduce tension, promote flexibility, and improve posture. It also supports circulation and lymphatic drainage, reducing swelling and increasing overall comfort.
As labor approaches, regular massage helps prepare the soft tissues of the pelvis and cervix for childbirth, promoting muscle relaxation and flexibility. It also helps manage stress and anxiety, contributing to emotional well-being as birth draws near. Weekly massages starting around five weeks before labor can optimize relaxation, reduce muscle tension, and support better fetal positioning for a smoother labor process (Field et al., 1999).
The Fourth Trimester: Postpartum Recovery (0–3 months)
While the fourth trimester typically refers to the postpartum period, it’s essential to address the body's physical recovery and emotional well-being after childbirth as part of the overall prenatal massage plan. After delivery, postpartum massage can support healing from labor and delivery, whether vaginal or cesarean, and help mothers regain strength, balance, and comfort.
Postpartum massage promotes core recovery, reduces pelvic discomfort, and helps with the healing of scar tissue from cesarean deliveries or perineal tears. It also helps boost circulation, reduce swelling, and relieve neck and shoulder tension, especially for those who are breastfeeding.
For new parents who had a stressful or long labor, or who experienced complications, incorporating regular postpartum massage into the recovery plan can provide the physical and emotional support needed during this transitional period.
Sleep deprivation is one of the most common challenges in early postpartum life, as parents frequently wake at night to feed and soothe their newborns. Postpartum massage has been shown to support better sleep by promoting relaxation, reducing muscular tension, and calming the nervous system. A randomized controlled trial published in Midwifery found that women who received 20 minutes of massage daily for five days after childbirth had significantly improved sleep quality compared to those who did not receive massage (Ko et al., 2012).
Many women opt for weekly or monthly massages through the first few months after childbirth to address ongoing physical discomfort, manage emotional stress, and improve overall well-being. Check our our benefits of postpartum massage blog for more educational tips!
Contraindications and Safety Considerations
While prenatal massage is generally safe and highly beneficial, it’s essential to choose a provider trained in perinatal care who can adapt techniques to meet your specific needs. Some conditions may require extra precautions or medical clearance from your prenatal care provider before receiving massage:
High-risk pregnancy – Includes multiple gestation, a history of miscarriage, preterm labor, or pregnancy-related complications; may require tailored care and physician approval.
Preeclampsia or gestational hypertension – Elevated blood pressure increases the risk of complications such as seizures or stroke; massage should be approached cautiously and only with medical approval.
Blood clotting disorders or history of DVT – Increases the risk of dislodging a clot; massage is typically avoided unless cleared by a physician.
Placenta previa (especially after 20 weeks) – Placental placement over the cervix raises the risk of bleeding, especially with abdominal or pelvic pressure. Please be sure to ask your doctor or midwife if you can receive massages.
Recent vaginal bleeding, spotting, or unexplained abdominal pain – Could indicate placental issues or other complications that require medical evaluation before massage.
Signs of preterm labor – Including regular contractions, cervical changes, or ruptured membranes; massage may not be appropriate until cleared by your provider.
Severe swelling, headaches, or vision changes – These symptoms may signal preeclampsia or other complications and should be addressed urgently before any bodywork is considered.
Uncontrolled gestational diabetes or thyroid conditions – Unstable hormone levels during pregnancy can introduce additional risks and may require medical clearance or special massage modifications based on your provider’s guidance.
Massage should also be modified or avoided during episodes of active nausea, vomiting, or fever, as these may signal underlying issues requiring medical attention.
At Allay, we conduct a thorough intake before your session to assess your health history, current symptoms, and pregnancy stage. If necessary, we may request clearance from your medical provider to ensure the safety of you and your baby. Our certified massage therapist tailors each prenatal session to your individual needs, adjusting techniques and body positioning for maximum comfort and support throughout your pregnancy.
Start Your Pregnancy Wellness Journey with Allay
Allay offers in-home pregnancy massage throughout San Francisco and the Bay Area, bringing personalized care directly to you in the comfort of your own home. Whether you're looking to relieve physical tension, reduce anxiety, prepare for birth, or support fetal well-being, our services are designed with your safety, comfort, and unique pregnancy needs in mind.
Allay’s Mission: At Allay, we are dedicated to improving pregnancy care, birth outcomes, and postpartum recovery. We offer personalized, holistic care that empowers parents to thrive during every phase of their journey—from pregnancy to postpartum. Whether it’s in-home therapeutic massage, lactation consultations, or educational resources, we aim to provide compassionate, evidence-based care to support you every step of the way.
We also provide postpartum massage to help with healing and recovery after birth, including support for sore muscles, cesarean section (c-section) scar tissue mobilization, hormonal balance, breastfeeding comfort, improved sleep, stress relief, and more.
✨ Book your prenatal massage today and discover the difference regular in home massages can make in your pregnancy journey. Currently serving families in San Francisco, San Mateo, Burlingame, Palo Alto, Los Altos, Sunnyvale, Cupertino, San Jose, Oakland, Berkeley, and throughout the Bay Area!
Welcome to the Allay Blog! Your go-to resource for articles about craniosacral therapy, massage therapy, lactation support, and other holistic care during pregnancy and postpartum. At Allay, we strive to provide personalized holistic care to prenatal and postpartum families while supporting, educating, and empowering them every step of the way!
