Pregnancy Massage
About Pregnancy Massage
Pregnancy massage, also called prenatal or pregnancy massage, is a gentle, nurturing massage adapted to your changing body and your growing baby. It uses soft, flowing strokes similar to Swedish massage, with lighter pressure on the legs and careful positioning so you stay comfortable and well supported. Many women book it to ease the back, hip and leg aches that come with pregnancy, to relieve tension in the neck and shoulders, and simply to rest and feel cared for. Studies have linked pregnancy massage with less back and leg pain, lower stress and anxiety, better sleep and less swelling. A trained therapist adapts every session to your stage of pregnancy. In the second and third trimesters you will usually lie on your side, with a pillow tucked between your knees and another supporting your bump, or recline in a supported semi upright position, rather than lying flat on your back or face down. Sessions often last between 45 minutes and an hour and can focus on the back, shoulders, legs, feet, hands and scalp. Some therapists also offer gentle facial or scalp work, and many continue into postnatal massage once your baby arrives. It suits most healthy pregnancies, and your midwife or doctor can advise if you have any complications.
On the day, and after
During the treatment
Your therapist will start with a detailed consultation, asking about your pregnancy, how you are feeling, your midwife's advice and any aches you would like to focus on. They will leave the room while you undress to your comfort level and settle under a towel. In the first trimester you may still lie on your back if it feels comfortable. From around 16 weeks, most therapists avoid having you lie flat on your back, as the weight of the womb can press on major blood vessels. Instead, you will be settled on your side, a cushion between your knees and another beneath your bump, or propped up at roughly 45 degrees with a wedge raising your right side. Many therapists favour your left side in later pregnancy. The massage uses gentle, flowing strokes, with light, upward strokes on the legs towards the heart. Your tummy is avoided or only lightly stroked. Tell your therapist straight away if you feel dizzy, faint or uncomfortable so they can change your position.
How it feels
Pregnancy massage feels gentle, warm and deeply soothing. Lying on your side, cushioned by pillows, can feel wonderfully supportive, especially if finding a comfortable position at home has become tricky. Long, flowing strokes across your back and shoulders melt away tension, while slow work around the lower back and hips can ease the aches that build as your bump grows. Strokes on your legs and feet are light and calming rather than deep. Many women say it is the most relaxed they have felt in weeks, and drifting off is common. You may feel your baby move as you relax, which many mums find lovely. If anything feels uncomfortable, or you need to change position or use the toilet, simply say so.
Results and maintenance
Most women leave a pregnancy massage feeling calmer, lighter and more comfortable, with less tension in the back, shoulders and hips. Many notice they sleep better that night, and some find legs and feet feel less swollen and heavy. The benefits are often strongest in the day or two after a session and tend to build with regular massage. Some women book once a month through the second trimester, then more often in the final weeks as aches increase, while others enjoy an occasional treat. Between sessions, sleeping on your side with pillows between your knees, gentle movement such as walking or pregnancy yoga, resting with your feet raised, and asking a partner for a light shoulder or foot rub can all help. Your therapist can suggest gentle stretches and positions to try at home, and many offer postnatal massage once your baby arrives.
Before and after your appointment
Before your appointment
Book with a therapist who has completed specific training in pregnancy massage, and tell the salon how many weeks pregnant you are when you book. Some practitioners prefer to wait until the second trimester, from around 12 weeks, though gentle massage is generally considered safe earlier and some trained therapists treat throughout. If you have been told your pregnancy is high risk, or you have a condition such as pre-eclampsia, high blood pressure, placenta problems, a clotting disorder, gestational diabetes or a risk of early labour, speak to your midwife or doctor first and bring any advice they give you. Eat a light meal beforehand, as feeling hungry can make nausea worse, and empty your bladder just before you begin. Wear loose, comfortable clothing that is easy to change out of. Bring a bottle of water. Mention any allergies, including nut allergies, as some massage oils are nut based, and let your therapist know about swelling, varicose veins or pelvic pain so they can adapt the massage.
Aftercare
When your massage finishes, take your time getting up. Your therapist will help you roll onto your side and push yourself up to sitting, then sit for a minute or two before standing, as some women feel lightheaded after lying down. Drink some water and have a light snack if you feel hungry. Rest for the remainder of the day if you can, as many women feel sleepy and deeply relaxed. Leave any oil on your skin to nourish it, or shower later with warm rather than hot water. If your spa offers a hot tub or sauna, keep time in a hot tub to no more than 10 minutes and a sauna to no more than 15 minutes, and leave straight away if you feel too warm. Puffiness that comes on quickly in your hands, face or feet, a bad headache, problems with your eyesight or pain under your ribs all need checking the same day, so call your midwife or doctor straight away.
There is no downtime after a pregnancy massage, and you can carry on with your day straight away. Getting up slowly matters, so roll onto your side and push up to sitting, then pause before you stand, as lying down for a while can leave you feeling lightheaded. Many women feel sleepy and calm afterwards, so a restful afternoon or early night is ideal. Keep drinking water through the day. Mild tenderness in the lower back or hips can occasionally follow, and usually settles with rest. If you feel unwell, notice sudden swelling, or have pains you are unsure about, contact your midwife.
Safety and medical considerations
Safety essentials
Choose a therapist with a recognised massage qualification plus specific training in pregnancy massage, and check their insurance covers pregnancy treatments. Membership of a recognised professional body or accredited register shows a therapist has met agreed standards. In some places, premises offering massage need a licence from the local health or licensing authority unless an exemption applies. Licensing rules vary by country and region, so check what applies where you are. A trained therapist always takes a detailed health history before treatment and asks about your pregnancy at every visit. They position you safely on your side or semi reclined from around 16 weeks, use plenty of pillows for support, and avoid deep work on the legs, because pregnancy raises the risk of blood clots. They avoid deep abdominal massage, choose pregnancy appropriate oils at a low dilution of around one per cent if using essential oils, and avoid oils thought unsuitable in pregnancy, such as clary sage, except under specialist guidance in late pregnancy. They will pause or stop if you feel unwell.
Medical considerations
Check with your midwife or doctor before booking if you have a high risk pregnancy, pre-eclampsia, high blood pressure, a history of blood clots or a clotting disorder, placenta problems such as placenta praevia, gestational diabetes or a risk of preterm labour. With certain complications, massage may not be wise at all, so be guided by your maternity team. If you have diabetes or a heart, liver, kidney or lung condition, talk to your specialist first. Postpone if you have a temperature or feel unwell. Varicose veins, inflammation or any possible sign of a blood clot in the legs mean your therapist should avoid deep work there, and a clot can be hard to recognise, so check with a doctor if unsure. Pre-eclampsia can show itself through a severe headache, blurred sight or flashing lights, pain beneath the ribs, being sick, or swelling that appears quickly in your feet, hands or face; contact your doctor straight away.
Patch testing
A patch test is not usually needed for pregnancy massage, because most therapists use simple, gentle carrier oils or lotions. Your skin can become more sensitive during pregnancy, though, and products you used happily before may suddenly irritate, so a quick test is a sensible precaution in some situations. If you have sensitive skin, eczema or a history of allergies, ask your therapist which oil they use and whether you can try a small amount on the inside of your arm, ideally a day before. This matters most if you have a nut allergy, as popular oils such as sweet almond are nut based, while grapeseed, jojoba, sunflower and avocado are nut-free alternatives. If your therapist adds essential oils, they should use only pregnancy appropriate oils at a low dilution, and you may prefer an unscented oil if you are prone to nausea or are sensitive to smells. Tell your therapist straight away if your skin feels itchy, hot or blotchy during the massage, so they can remove the product and switch to something else.
Knowing a good practitioner
Green flags
A great pregnancy massage begins with a warm welcome and a detailed consultation covering your stage of pregnancy, how you are feeling, any advice from your midwife and the aches you would like help with. Your therapist explains how they will position you and why, and settles you on your side or semi reclined with plenty of pillows under your head, between your knees and beneath your bump. They check you are comfortable, warm and well supported before they begin. Their strokes are gentle and flowing, especially on your legs, and they check in on pressure and comfort throughout. They use simple, gentle oils and ask about allergies and smell sensitivity. Their pregnancy training and insurance are easy to see. Afterwards, they help you up slowly, offer water and share simple aftercare advice.
Red flags
Be cautious of any therapist who cannot show specific pregnancy massage training or insurance that covers pregnancy. A therapist who skips the consultation, does not ask how many weeks pregnant you are or whether you have any complications, is not putting your safety first. Lying flat on your back for long periods after 16 weeks, or face down on a standard couch without proper support, is a concern. Deep pressure on your legs, firm work on your tummy, or a therapist who uses strongly scented essential oils without asking about your pregnancy, are signs to stop. Take care if they dismiss your symptoms or push you to continue when you feel dizzy, faint or unwell. Where your area requires a licence for massage, a premises offering it without a licence or exemption is another warning sign.
Questions to ask
Before booking, ask your therapist what pregnancy massage training they have completed and whether their insurance covers pregnancy treatments. It is worth asking from how many weeks they offer pregnancy massage and how they will position you at your stage. You could ask which oils they use, whether they add essential oils, and whether nut-free options are available. Ask which areas they include and which they avoid, and whether they would like you to check with your midwife first. Finally, ask how they adapt the massage if you feel dizzy or uncomfortable.
Frequently asked questions
Can I have a massage in my first trimester?
Many therapists start pregnancy massage from about 12 weeks, after the first trimester, as a precaution, although gentle massage before then has not been shown to cause harm, and some trained therapists treat at any stage. Deep abdominal massage is avoided. Some women feel nauseous or dizzy early on, so discuss timing with your therapist and your midwife.
Why can't I lie on my back during a pregnancy massage?
From around 16 to 20 weeks, the weight of your womb can press on major blood vessels when you lie flat on your back, which can lower your blood pressure and reduce blood flow to your baby. Your therapist will position you on your side with pillows, or semi reclined, so you stay comfortable and well supported.
Is it safe to massage legs during pregnancy?
Gentle, open hand strokes moving up towards the heart are generally considered safe. Deep pressure on the legs is avoided because pregnancy raises the risk of blood clots. If you have varicose veins, inflammation or any possible sign of a blood clot, your therapist will avoid the legs and you should check with a doctor.
Which essential oils are safe in pregnancy?
Many therapists simply use an unscented carrier oil. Where essential oils are used, they should be pregnancy appropriate, such as lavender, geranium or frankincense, and diluted to around one per cent. Oils such as clary sage, marjoram, fennel and angelica are generally avoided. Always let a trained therapist choose for you.
Can pressure points in a massage start labour?
You may have heard that pressure on the ankles, wrists or the webbing between your fingers can bring on labour, but research has not found this to be true. A pregnancy trained therapist will still use gentle pressure and adapt the massage to your stage of pregnancy, so you can relax and enjoy the treatment.
This guide is general information, not medical advice. Speak to a qualified practitioner, and to your GP if you have a medical condition, before booking.