Throughout your pregnancy, there are many physiological and emotional changes. As your baby grows, your body needs to adapt to create room to support your little one. And over the course of this journey, you may feel occasional aches and pains. These aches can cause stress as you get adjusted, so it's important to kick back from time to time and enjoy the relaxing benefits of a prenatal massage.
What is a Prenatal Massage?
A prenatal massage is a special massage that can help alleviate some of the discomforts that often come with pregnancy, such as back pain, swelling, and sore muscles. The gentle pressure and soothing strokes can help improve circulation and relieve tension in the body. Other benefits of prenatal massage include:
- Reducing stress and anxiety — Massage has been shown to reduce stress and anxiety levels, which is especially important when you're pregnant. High stress during this period has been linked to preterm labor, low-birth-weight babies, and other adverse outcomes. A prenatal massage can help ease the tension and promote a healthier pregnancy for you and the baby.
- Improving sleep quality — The massage's relaxation and calming effects can promote better sleep, which is essential for better physical and mental health during pregnancy.
- Preparing you for labor and delivery — Regular prenatal massages can improve flexibility and range of motion, which can be helpful during childbirth. The massage can also reduce muscle tension in the pelvis for a more manageable and less painful delivery.
- Connecting with your baby — Beyond its physical and emotional benefits, prenatal massage can be a wonderful opportunity to take time for yourself and connect with your growing baby. The relaxation and mindfulness that come with a massage session can help you tune into your body and focus on the incredible pregnancy journey.
Understanding the Prenatal Massage Experience
Usually, you can start attending prenatal massage sessions around the beginning of the second trimester. We recommend that you seek advice from your healthcare provider to check if you are okay with attending one.
What is a Prenatal Massage Like?
You are likely to find a massage table, and your massage specialist should ask you several questions to check if it's safe for you to have a massage and for any contraindications.
Once everything is clear, the massage therapist may tilt the table to alleviate pressure from the baby's weight and then may put a bolster under the knees to help with the lower back pressure. If you feel nauseous or dizzy while lying flat, let your therapist know immediately and request they adjust your position.
Most therapists will hold the sheet so you can roll and lie on your left side, and they are likely to prop you with pillows. You'll likely have one pillow under your arms and one between the knees. To massage the back, the therapist may uncover and tuck and then reach the back from the side. When that's done, the therapist should cover your back up and remove the pillow so you can get off the table.
Massage Chair Option
If lying on the table makes you uncomfortable or makes you feel nauseous, check if you can opt for another option, such as a massage chair. The therapist could push the seat further back or forward as needed. With the chair, you don't have to worry about getting undressed. The therapist can reach your neck, shoulders, and lower back and work the arms and hands. It's pretty relaxing, even for just a 15- to 20-minute massage.
What is Different About a Prenatal Massage?
A prenatal massage is similar to a regular massage—it intends to relax your body and reduce soreness. However, for the prenatal massage, the therapist takes special care to accommodate physical changes that accompany pregnancy and specific symptoms unique to your situation.
Pregnancy Pillows
During a prenatal massage, there are usually lots of pillows so you can lie comfortably on your stomach, and there may be a small cutout where your belly can rest. You may also have pillows underneath your head and between your legs. This should help keep your spine in a neutral position as if you were lying on your stomach or your back.
If you've ever had a Swedish massage, you'll notice some similarities, except this time, you may have pillows to prop you up so you're not lying flat on your back.
Sideline Position
There are several positions normally available. The sideline position is one of the most popular and recommended for prenatal massage. In this position, the baby in your belly is supported by a pillow. Also, your knees, hips, and shoulders are supported by a pillow.
Prenatal Massage for a Healthier Pregnancy
Prenatal massage offers a therapeutic escape even with pregnancy's physical and emotional changes. It can provide much-needed relief from common discomforts such as backache and swelling while also reducing stress and anxiety levels. Beyond its physical benefits, prenatal massage can nurture a deep connection between you and your baby during this transformative journey.
Embrace this opportunity to prioritize self-care and prepare your body and mind for the journey ahead.
