Although most massage training institutions teach massage therapy for women who are pregnant, it is best to find a massage therapist who is certified in prenatal massage. The APA does work with some massage therapists who are trained to work with pregnant women, but it is still important to ask about qualifications.
The benefits of prenatal massage or massage during pregnancy:
Studies indicate that massage therapy performed during pregnancy can reduce anxiety, decrease symptoms of depression, relieve muscle aches and joint pains, and improve labor outcomes and newborn health.Massage therapy addresses different needs through varying techniques, one of which is called Swedish Massage, which aims to relax muscle tension and improve lymphatic and blood circulation through mild pressure applied to the muscle groups of the body. Swedish Massage is the recommended prenatal massage method during pregnancy because it addresses many common discomforts associated with the skeletal and circulatory changes brought on by hormone shifts during pregnancy.
Hormone regulation
Studies done in the past 10 years have shown that hormone levels associated with relaxation and stress are significantly altered, leading to mood regulation and improved cardiovascular health, when massage therapy was introduced to women’s prenatal care. In women who received bi-weekly massages for only five weeks, hormones such as norepinephrine and cortisol (“stress hormones”) were reduced and dopamine and serotonin levels were increased (low levels of these hormones are associated with depression). These changes in hormone levels also led to fewer complications during birth and fewer instances of newborn complications, such as low birth weight. The evidence points strongly to maternal and newborn health benefits when therapeutic massage is incorporated into regular prenatal care.
Reduction of swelling
Edema, or swelling of the joints during pregnancy, is often caused by reduced circulation and increased pressure on the major blood vessels by the heavy uterus. Massage helps to stimulate soft tissues to reduce collection of fluids in swollen joints, which also improves the removal of tissue waste, carried by the body’s lymph system.
Improvement of nerve pain
Sciatic nerve pain is experienced by many women in late pregnancy as the uterus rests on muscles of the pelvic floor and lower back. The pressure of the uterus spreads tension to the muscles of the upper and lower leg, causing them to swell and put pressure on nearby nerves. Massage therapy addresses the inflamed nerves by helping to release the tension on nearby muscles. Many women have experienced significant reduction in sciatic nerve pain during pregnancy through regular massage.
Other potential benefits of prenatal massage:
- Reduced back pain
- Reduced joint pain
- Improved circulation
- Reduced edema
- Reduced muscle tension and headaches
- Reduced stress and anxiety
- Improved oxygenation of soft tissues and muscles
- Better sleep
As with any therapeutic approach to pregnancy wellness, women should discuss massage with their prenatal care provider. The best way to address the risks of prenatal massage is to be informed and to work together with knowledgeable professionals.
Body position during prenatal massage
Many professionals consider the best position for a pregnant woman during massage is side-lying. Tables that provide a hole in which the uterus can fit may not be reliable and can still apply pressure to the abdomen, or allow the abdomen to dangle, causing uncomfortable stretching of the uterine ligaments. Consult your massage therapist before your first appointment to verify what position they place their clients in during the massage.
Seek an appropriate massage therapist
It is important to seek care from a certified prenatal massage therapist. Certified therapists have received training beyond the national standards for massage therapists and know how to address specific pregnancy needs and sensitive areas of the body.
Be aware of sensitive pressure points
Trained prenatal or pregnancy massage therapists are aware of pressure points on the ankles and wrists that can gently stimulate pelvic muscles, including the uterus. Certified prenatal massage therapists are trained to avoid very specific and intentional pressure to these areas during pregnancy. Any woman who has experienced pre-term contractions or consistent Braxton-Hicks contractions should alert her therapist to that fact so that pressure points can be avoided completely.Women with the following conditions should speak with a health care provider prior to receiving a massage:
- High risk pregnancy
- Pregnancy induced hypertension (PIH)
- Preeclampsia
- Previous pre-term labor
- Experiencing severe swelling, high blood pressure, or sudden, severe headaches
- Recently gave birth
Is prenatal massage safe throughout the entire pregnancy?
Women can begin massage therapy at any point in their pregnancy – during the first, second, or third trimester. Many facilities will refuse to offer massage to a woman who is still in her first trimester because of the increased statistics for miscarriage associated with the first 12 weeks of pregnancy.Incorporating Massage Into Your Prenatal Care
The benefits of massage can improve overall prenatal health for many pregnant women. Along with the guidance and advice of a prenatal care provider, massage therapy can be incorporated into routine prenatal care as an emotional and physical health supplement proven to improve pregnancy outcome, and maternal health. Consult with your midwife or obstetrician before beginning any new therapeutic practice.Postnatal Massage
Postnatal massage is the best way to care for yourself and your baby after birth. As a new mom, you need to take care of yourself while caring for your newborn. After giving birth, your body goes through significant changes. During the first few weeks of postpartum, healing has to occur in the site whithin your uterus where the placenta was attached. This is an internal scar that slowly heals as the uterine size diminishes. As a result, you may be experiencing mild to severe cramping, and your pelvic floor may be very sore from an episitomy or tearing. After birth, the uterus, intestinal tract, and urinary bladder has to regain their original positioning after being pushed to the side to make room for your growing baby. Your abdominal muscles may now be very relaxed and flaccid, you may feel especially weak and sore when attempting to sit up. During this time, your breasts become enlarged, sore, and sensitive as the milk ducts go into production. Breast feeding can put a strain on your back and shoulders.
Benefits of Massage During Postpartum Period:
-low back pain
-neck and shoulder pain
-scar healing
-headaches
-hand and wrist pain
-postural dysfunctions
-depression
-weakness and fatigue
-re-establish pelvis structural integrity
-supports healthy lactation
-mom and bay bonding
-reduces stress hormones
-provide deep relaxation
-help eliminate excess body fluids and reduces fluid retention
-help with weight loss
-increase blood circulation
Regular massage during the postnatal period is very beneficial to all new moms. Postnatal massage addresses physical discomforts, as well as your emotional state. Body, mind, and soul are nutured and rejuvenated, helping you be the best mom you can be.
When To Start Postnatal Massage
For mothers who delivered naturally or without complications, they can start their postnatal massage as soon as they are comfortable and ready. For C-Section deliveries, its best to wait for at least 2 weeks after giving birth or when the incision is properly healed before starting postnatal massage sessions.
Sessions are usually scheduled weekly for the first 12 weeks postpartum. Ask your massage therapist if you can nurse your infant while you receive your massage in a side lying position. Bringing your baby with you helps eliminate the need for childcare and makes you feel less anxious about leaving your newborn. Postpartum massage is a great way to enhance your bonding experience and attachment to your baby.
