Pregnancy changes everything—your body, your sleep, your energy, and your focus. One day you’re glowing, and the next, you’re fighting through back pain and swollen feet.
This stage of life asks a lot from you. While everyone reminds you to rest, few explain how to actually feel better in your body. One gentle, practical and effective way to support yourself is through prenatal massage. With the right guidance, massage therapy during pregnancy can ease discomfort, improve sleep, and bring your body back into balance.
In this article, you’ll learn what prenatal massage is, how it works and why many expecting mothers rely on it during each trimester. You’ll also understand how to use it safely, how it differs from regular massage, and how to find the right therapist.
What is Prenatal Massage
Prenatal massage is a form of therapeutic bodywork adapted for the physical and emotional changes of pregnancy.It uses gentle techniques to:
- Support circulation
- Relieve muscle tension
- Reduce stress
- Improve overall comfort
This type of massage is provided by trained professionals who use specific positions, pillows, and pressure levels tailored to pregnancy. It often involves side-lying positioning with full body support to ensure safety.
A study found that pregnant women who received massage twice a week over five weeks experienced lower cortisol levels and improved serotonin and dopamine levels. These chemical changes resulted in less anxiety, fewer aches, and better sleep quality.
Techniques Of Prenatal Massage
Several massage techniques can be used during pregnancy, but the most common include Swedish massage, reflexology, shiatsu, and deep tissue (with caution).
- Swedish Massage: The most recommended for prenatal care. It involves long, gentle strokes that help reduce muscle tension and improve blood flow.
- Reflexology: Targets pressure points in the feet and hands. Must be performed carefully, as certain points may trigger contractions.
- Shiatsu: Uses finger pressure techniques. Only recommended if performed by a therapist trained specifically in prenatal massage.
- Deep Tissue: Generally avoided unless modified and approved by a certified prenatal therapist.
Every massage therapist may use different techniques based on their training and experience. It’s important to choose a certified therapist who is experienced in working with pregnant clients and makes you feel comfortable
Prenatal Massage vs Regular Massage: What’s the Difference?
Benefits of Prenatal Massage by Trimester
Pregnancy affects every system in the body—muscles, circulation, hormones, and sleep. The benefits of massage shift with each phase.
First Trimester
- Reduces stress and anxiety
- Supports hormonal balance
- Encourages emotional grounding
Second Trimester
- Eases sciatic nerve tension
- Improves circulation
- Reduces back, hip and leg pain
Third Trimester
- Prepares the body for labor
- Reduces swelling and joint stiffness
- Promotes calm, deep rest
When is Prenatal Massage Safe? Trimester-by-Trimester Breakdown
Knowing when to start prenatal massage is key. The body goes through different stages and safety depends on timing, health history and comfort level.
First Trimester (0–12 Weeks)
Only under medical supervision. Many therapists recommend waiting until the second trimester.
Second Trimester (13–27 Weeks)
This is the most common time to start. Many women find this phase comfortable and enjoy the benefits of regular massage for back pain, swelling, and hip discomfort.
Third Trimester (28–40 Weeks)
Massage in the third trimester can ease pelvic tension, reduce swelling in the legs, and support better sleep. Sessions are typically shorter and use extra support props to ensure comfort.
Always consult your OB-GYN if you have a high-risk pregnancy, gestational diabetes, or any prior complications.
5 Common Myths About Prenatal Massage
Misunderstandings around massage in pregnancy are common. Let’s clear a few up.
- Myth: Massage can cause miscarriage
Truth: No scientific evidence supports this claim. Trained therapists follow strict safety protocols. - Myth: Massage on the feet is dangerous
Truth: Therapists avoid high-risk pressure points, but gentle foot massage is safe. - Myth: Any massage therapist can perform prenatal massage
Truth: Only therapists with prenatal-specific training should treat pregnant women. - Myth: Deep tissue pressure helps with pregnancy pain
Truth: Deep pressure on the legs or abdomen increases risk and is avoided during pregnancy. - Myth: You must wait until the third trimester
Truth: Many women benefit starting from the second trimester, sometimes earlier with doctor approval.
Understanding these truths helps you feel confident about choosing massage as part of your prenatal care.
How to Find a Certified Prenatal Massage Therapist
Not all therapists are trained for prenatal care. Make sure your provider has:
- Specialized prenatal massage training
- Experience working with pregnant women
- Pregnancy-safe oils and tools
- Proper positioning equipment (bolsters, pillows, side-lying setups)
Ask questions before booking. If something feels rushed or unclear, it’s okay to look elsewhere. Your safety and comfort come first.
How Much Do Prenatal Massages Cost?
The cost of a prenatal massage can vary based on location, session length, and the therapist’s expertise. but expect to pay around $60 to $100 or more for a 30- to 60-minute session
At AlphaOne Physio, we offer competitive pricing for prenatal massage in Calgary with certified therapists and proper safety protocols.
Pro tip: Some insurance plans may cover prenatal massage if prescribed by a doctor. Ask your provider.
How to Give a Prenatal Massage at Home?
While many people prefer getting prenatal massages from a professional massage therapist clinic, it’s possible to do it safely at home with proper care. Opt for safe and gentle oils like sunflower oil, coconut oil, or olive oil. Gently massage the lower back, shoulders, and legs in a side-lying position with pillow support. Avoid deep pressure, especially around the belly and ankles. Always check with a doctor first, and stop if there’s any discomfort.
What to Wear for a Prenatal Massage?
Many women choose to undress to their comfort level during a prenatal massage, with soft towels used for full coverage. However, you can also wear a loose tank top and maternity shorts if you prefer to stay dressed. Soft cotton clothes are ideal post-massage to help circulation. Footwear like Birkenstock flip flops adds to the comfort. Your therapist will ensure you’re fully draped and comfortable throughout. For more real mom experiences, see this Reddit discussion.
What Are The Risks Of Prenatal Massage?
While generally safe, there are a few risks and contraindications:
- Avoid during the first trimester without doctor approval.
- No deep pressure on the abdomen or legs (risk of clots).
- Skip pressure points that may trigger contractions.
- Not advised for placenta previa, preterm labor history, or high-risk pregnancies.
AlphaOne Physio provides certified massage therapy in Calgary by trained professionals who understand prenatal needs—ensuring safe, effective relief throughout pregnancy.
Are There Any Specific Positions for Prenatal Massage?
Yes — proper body positioning is essential for both safety and comfort during a prenatal massage.
Side-lying with pillows under head, belly, and knees (most common)
Semi-reclined for early pregnancy or upper body massage
Avoid lying flat on your back after the first trimester
During your prenatal massage, the therapist will guide you to the safest and most comfortable position based on your stage of pregnancy.
Closing Thoughts: Support Your Body the Way It Supports You
Pregnancy doesn’t pause for you to catch your breath. It moves fast, changes constantly and asks a lot from your body. Prenatal massage gives something back—it restores, relaxes & refuels.
If you’ve been waiting for permission to take care of yourself in a deeper way, this is it. At AlphaOne Physiotherapy, Chiro & Massage – Calgary NE our certified massage therapists in calgary offer personalized care with comfort, safety, and expertise.
