Is It Safe to Get a Massage During Pregnancy?

Pregnancy can be a joyful time, but it also comes with some discomfort, especially in your back. The American College of Obstetricians and Gynecologists (ACOG) cites backache as one of the most common pregnancy symptoms. The pain leaves many people hankering for a visit to the masseuse, but can you get a massage while pregnant?

According to experts, prenatal massages are generally safe. They're an easy way to increase circulation and relax the muscles, provided you work with therapists who are knowledgeable in prenatal massage. You should also take other precautions before getting a massage, like consulting with a health care provider and avoiding deep pressure in your abdomen and legs.

We spoke with experts to break down the benefits and risks of prenatal massage, plus tips for incorporating it into your wellness routine.

Are Massages Safe During Pregnancy?

The short answer is yes, you can safely get a massage while pregnant, says Stephanie Hack, MD and founder of Lady Parts Doctor. But while pregnancy massages generally get the green light from experts, you should follow a few precautions.

• Always see a licensed massage therapist, particularly one with prenatal experience. Be selective when seeking out a masseuse. Let them know you're pregnant before the session begins.
• Avoid deep pressure in your abdomen and legs.
• Consult with your health care team before getting a massage. This is especially important if you have a high-risk pregnancy.
• Consider waiting until the second or third trimester. The American Pregnancy Association says massages are fine during any trimester, but some practitioners believe it increases the risk of miscarriage (though there's no scientific evidence of this). First trimester massages might also worsen symptoms like nausea in some people.

“Make sure you are seeing a licensed massage therapist who has training in prenatal massage,” stresses Meghan Kenny, licensed massage therapist and owner of META Bodywork. Research shows that effectively employed techniques can help make prenatal massage safer.

A well-trained masseuse, for example, should ask you to lie on your side rather than your stomach or back. “A massage often requires you to lay on your stomach for one portion, and your back for the other. Both of these positions can be uncomfortable and potentially harmful for pregnant people,” says Hack. Lying on your back compresses certain blood vessels, which could reduce blood flow to the fetus, according to ACOG.

Always consult with your health care provider before getting a prenatal massage, especially if you have a high-risk pregnancy or are at risk for complications, adds Dr. Hack. These include preeclampsia, gestational diabetes, preterm labor, placenta previa, and more.

Benefits of Prenatal Massage

Not only is prenatal massage relaxing, it also has many advantages for the pregnant person. Here are some of them:

Pain management. Massage is known as a tension-relieving technique—and that holds true during pregnancy. Many people report improved back and leg pain after prenatal massages. Kenny says massages can also decrease neck and shoulder pain, carpal tunnel syndrome symptoms, headache, and round ligament pain. Sciatica pain may also be improved, says Dr. Hack.

Improved mental health. Dr. Hack says pregnancy massage may lead to decreased stress, anxiety, and depression—and studies have backed this up. Improved mental health may also lead to better sleep while expecting.

Lower risk of birthing complications. Decreased cortisol levels from pregnancy massage have been associated with a lower risk of premature birth and low birth weight.

Reduced swelling. Swelling is common during pregnancy because of increased water retention, and massage can reduce this uncomfortable symptom, according to the American Pregnancy Association.

Safety Precautions for Massages During Pregnancy

Improper techniques in prenatal massage can make a pregnant person uncomfortable, but you should know about possible risks and complications as well. For example, you'll want to avoid certain positions, like lying on your stomach or back, especially later in pregnancy. ACOG says the masseuse can also use a massage table with a cut-out for the pregnant belly.

Your therapist should know to avoid massaging the stomach and uterine area, says Dr. Hack. “Deep tissue massage of the abdomen should be avoided to prevent discomfort and any disruption of the placenta or injury to the baby,” she continues. 

Qualified therapists should skip other practices as well, such as deep pressure on the legs, which has a remote possibility of loosening a blood clot. This is slightly more likely during pregnancy as increased blood volume slows down blood flow. “Deep tissue massage of the legs could dislodge a blood clot, leading to an embolism," explains Dr. Hack. You should especially avoid lower leg or foot massage if you have a history of deep vein thrombosis (DVT) or blood clots.

Kenny also explains that some therapists choose to avoid acupressure on "labor inducing" points until the 40th week of pregnancy. Dr. Hack points out that while this practice is often recommended, there has been limited evidence on labor induction after receiving an acupressure massage. Either way, a licensed prenatal massage therapist will know what to avoid.

Finally, it's important to tell your masseuse if you feel unsafe or uncomfortable at any point during your massage. This is for your benefit, after all, so be sure to address any concerns head on.

The Bottom Line

Massages are generally considered safe during pregnancy. Communicating with your health care team is vital before getting a prenatal massage, and you should always take certain precautions. “Risks can be greatly reduced if you're cleared by your health care team and are seeing an experienced licensed massage therapist," says Kenny.