The Best At-Home Pregnancy Massage: Go-To Techniques to Relieve Your Partner’s Stress

Pregnancy is a beautiful yet demanding journey, filled with physical changes and emotional challenges. As the body adapts to support new life, expectant mothers often experience discomfort, stress, and tension. Offering a thoughtful and well-timed massage can relieve pain, improve circulation, and enhance overall well-being. Whether you’re a partner or a trained therapist, understanding the pregnant body and using safe massage techniques can make a significant difference.

How to Give a Pregnancy Massage‍

A well-administered massage can help address the physical discomforts of pregnancy safely. The pregnant body undergoes numerous changes, including hormone shifts, postural adjustments, and increased blood volume. These changes can lead to muscle tension, back pain, and fatigue. 

“Husbands are so helpful, but sometimes they do not know what or how to massage their pregnant wives,” Liliana Morris of Lilies Healing Hands Massage and Body Work in Frisco, TX tells us. “There are some precautions the husband needs to follow to make sure mom and baby are safe.”

In this guide, we will walk you through a quick massage technique you can follow to help your partner feel better. 

Safe Pregnancy Massage Precautions

Before you massage at-home, there are safety precautions to take. Follow these tips to minimize risks for both mother and baby

Where should you not massage a pregnant woman?

Understanding the sensitive areas of the pregnant body helps ensure a safe and beneficial massage.  Avoid these regions during a pregnancy massage: 

1. Abdomen
   • Why to Avoid: The abdominal area is stretched and sensitive due to the expanding uterus. Applying pressure can cause discomfort or unintended stimulation of the uterus.
   • Alternative Approach: Focus on areas like the lower back, hips, and shoulders, which bear the brunt of pregnancy-related strain.

2. Inner Thighs and Calves
   • Why to Avoid: Increased blood volume and hormonal changes make pregnant women more susceptible to blood clots. Pressing on these areas can dislodge a clot.
   • Alternative Approach: Use light, upward strokes rather than kneading or deep pressure to promote circulation without increasing clotting risk.

3. Lower Back in the First Trimester
   • Why to Avoid: Some practitioners avoid this area in early pregnancy to prevent any risk of stimulating uterine contractions.
   • Alternative Approach:: If uncertain, consult a certified prenatal massage therapist or healthcare provider for personalized advice.

How late in pregnancy can you get a massage?

When proper massage techniques are utilized, it is generally safe to have a massage until the very late stages of pregnancy. At 36 weeks, the body begins to prepare for labor. This could mean increased discomfort but it could also make pressure points more sensitive. Only book with a licensed therapist after 36 weeks, and make sure your OB-GYN has approved the massage. 

Similarly, it is a good idea to avoid home massage during the first 12 weeks of pregnancy. There could be risk of miscarriage if certain pressure points are activated and massage can put a strain on the uterine ligaments. 

“However, you could do gentle massage strokes on the scalp which could help calm her nervous system after she is going through all the nausea and vomiting.” Morris tells us. 

What’s the safest position for a pregnancy massage?

The safest position for a pregnancy massage is a supported side-lying or semi-reclined position. Use plenty of pillows under the head, between the knees, another between the ankles, and along the belly to help relieve back pressure.

“Make sure she does not lie on her back. This can create pressure on major blood vessels that can lower her blood pressure and cause decreased blood supply to the baby.” Morris says.

What to avoid in an at-home pregnancy massage

Avoid any pressure on the belly or areas that feel uncomfortable. Regularly check in to ensure your partner is at ease. Use long strokes instead of deep pressure, keeping your hands flat and gentle motions and firm.

When massaging a pregnant person’s feet, be careful not to put too much pressure on the big, second, and pinky toes as those areas can stimulate contractions.

Avoid pressing on the inner calf and thigh to minimize the risk of deep vein thrombosis (DVT). Use light, sweeping motions rather than deep pressure or kneading. Pregnancy increases clotting factors in the blood, making DVT a higher risk. Avoiding deep pressure on these areas helps ensure safety while still improving circulation.

If you’re uncomfortable, book with a professional massage therapist. 

How to Massage Swollen Feet During Pregnancy at Home

Swollen feet, known as edema, occur when fluid accumulates in the lower extremities due to increased blood volume and pressure on veins from the growing uterus. Massage can help stimulate circulation and alleviate discomfort. During pregnancy, blood volume increases by up to 50%, and fluid retention is common. Gentle lymphatic massage helps move excess fluid through the lymphatic system, reducing swelling and improving comfort.

To begin, rub the top and bottom of her foot with your whole hand, all the way up to her ankles. Then proceed with one or both of these methods.

1. Manual Lymph Drainage
   With an open, flat palm, use light, rhythmic strokes starting from the toes and moving upward toward the knees. Always move in the direction of the heart to encourage fluid drainage.
2. Circular Ankle Massage
   Support the foot with one hand and gently rotate the ankle clockwise and counterclockwise. Use your thumbs to make soft, circular motions on the soles and around the ankles.

The pressure of the uterus on pelvic veins can impair blood return to the heart, causing fluid to pool in the feet and ankles. Gentle ankle massage and movement improve joint flexibility and encourage better blood flow. Remember, avoid pressing on the inner calf and thigh to minimize the risk of deep vein thrombosis (DVT). Use light, sweeping motions rather than deep pressure or kneading. 

How to Massage the Head and Neck During Pregnancy

A head or scalp massage can significantly calm the nervous system. This type of massage offers both physical and psychological benefits, making it a powerful technique for reducing stress, improving mood, and promoting overall well-being. 

Start by massaging the scalp in small circular motions from the temples and move towards the crown. Then move down to the face by doing long, open hand, strokes away toward the ears. This can help clear nasal passages, reduce inflammation, and encourage deeper, more relaxed breathing.

Move down the neck using gentle, circular strokes and transition to kneading along the top of the shoulder. Constantly check-in to ensure the pressure is good and that they’re comfortable.

How to Give a Pregnancy Massage for Lower Back Relief

Back pain is common in pregnancy, often starting in the second trimester and intensifying as the pregnancy progresses. It’s caused by factors like hormonal changes (especially the hormone relaxin, which loosens ligaments), weight gain, and postural adjustments due to a shifting center of gravity. Muscle imbalances, stress, and pressure on the sciatic nerve can also contribute to discomfort. Prenatal massage can help alleviate back pain by relaxing tense muscles, improving circulation, and reducing stress hormones.

Avoiding any pressure on the spine, use closed fists to gently press along the lower back moving from near the spine outward. Continue to the glutes and hips using the same gentle pressure with closed fists.

Lastly work on the legs to help relieve pain and swelling using your flat palm to massage up and down her legs.  

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Pregnancy massage, when done safely and thoughtfully, offers incredible benefits for expectant mothers. By addressing the unique physiological changes of pregnancy — from fluid retention and postural shifts to joint instability — these techniques can reduce stress, relieve pain, and promote overall well-being. Whether you’re a partner offering support or a professional therapist, understanding the pregnant body enhances the care you provide, supporting both mother and baby through this transformative journey.