A massage could easily solve soreness and stiffness in your back before becoming pregnant. But is it safe to get one now? When and how should a pregnant woman get a massage?
An hour-long massage is proven to reduce anxiety, and lower blood pressure and heart rate. Massage therapy is proven to provide similar benefits as those obtained through psychotherapy when it comes to addressing anxiety and depression [1].
When can I have a prenatal massage?
There is no consensus regarding when a pregnant woman can get a massage. It may be safe to get one during the first trimester, but for precautionary reasons, doctors recommend postponing it until the second trimester [2, 3].
Make sure to talk to your doctors about any concerns related to getting a massage during your pregnancy before scheduling a session.
If you get the green light from your doctor, you should choose a clinic with massage therapists certified in prenatal massage [2]. Your masseuse must know, for example, that they should avoid working on your abdomen, lower back, and other active points.
What type of massages are best?
Research has shown that certain techniques are particularly effective during pregnancy:
Swedish massage. With gentle stroking, kneading, and light patting, this massage helps relieve muscle tension and improve lymphatic and blood circulation [4].
Sensory massage. It consists of light touches that stimulate endorphin production, relax, and improve mood [5].
Massage with lavender oil. It can help reduce stress and tension, it may strengthen the immune system, and increase immunoglobulin A levels [6].
Are there any other benefits to massage?
Research from the University of Miami School of Medicine has shown that massage may provide the following benefits [7]:
relieve pain in the legs and neck
improve quality of sleep
improve blood circulation
reduce puffiness
reduce pain in the sciatic nerve
reduce muscle tension in the cervical spine
reduce the incidence of headaches
increase muscle tone
During pregnancy, your body produces the hormone relaxin, which helps prepare the body for childbirth. One of the side effects of relaxin is the weakening of the ligaments throughout the body, which can worsen back pain. Massage can lessen this type of pain [8].
As noted before, massage can have a beneficial effect on the prevention and treatment of anxiety, depression, and sleep disorders [9].
