Pregnancy massage: what to know before you book

Back pain, swollen feet, restless nights — they're all familiar parts of pregnancy. A pregnancy massage can make mums-to-be feel a lot more comfortable, as long as it's done at the right time, in the right position and in the right way. Here's what to know before you book.

How is pregnancy massage different?

Pregnancy massage is adapted to a body that's changing week by week. The pressure is lighter and more even, deep work on the abdomen is avoided, and positioning gets special attention. Therapists also avoid strong pressure on certain points that traditional practice says shouldn't be stimulated during pregnancy, such as around the inner ankle and the web between the thumb and index finger.

When can you start?

Many spas only offer pregnancy massage from the second trimester (around week 13–14 onwards), when the pregnancy is more settled and morning sickness has usually eased. In the first three months, rest is the priority, and massage should only happen with your doctor's approval. Whatever stage you're at, checking with your obstetrician before your first session is always the safe choice.

The safest position

From mid-pregnancy, you shouldn't lie flat on your back for long, because the uterus can press on a large vein and make you dizzy or short of breath. The recommended position is lying on your side — usually the left — with pillows under your head, between your knees and under your bump. You also shouldn't lie face-down on a regular massage bed.

Benefits of pregnancy massage

• Less back and hip pain: as your bump grows, your centre of gravity shifts and puts more strain on your lower back and hips.
• Relaxation and less anxiety: some studies have found that massage helps pregnant women feel less stressed and in a better mood.
• Better sleep: a relaxed body finds it easier to drift off.
• Lighter legs: gentle massage may ease that heavy, tired feeling in the legs.

Which areas are usually covered?

A pregnancy massage usually focuses on the shoulders, upper back, lower back, hips and legs — the places under the most strain as your baby grows. The pressure stays light and even; the abdomen is avoided, or only stroked very gently if that feels good to you.

When should you check with your doctor first?

Don't book a massage without your doctor's approval if you have any of the following:

• A high-risk pregnancy, pre-eclampsia or high blood pressure.
• Vaginal bleeding, abdominal pain or unusual contractions.
• Placenta previa, or a history of premature birth.
• A history of deep vein thrombosis — a swollen, red, painful calf on one side needs a doctor straight away.
• Poorly controlled gestational diabetes.

During the massage, if you feel dizzy, nauseous or short of breath, or have abdominal pain, tell your therapist so they can stop immediately.

Tips for your first pregnancy massage

1. Mention how many weeks pregnant you are, and any health issues, when you book.
2. Eat a light snack about an hour before, and use the bathroom before you start.
3. Wear loose, comfortable clothes.
4. Speak up straight away if the pressure is too strong or a position feels uncomfortable.
5. Drink some warm water and rest afterwards.

How long should a session be?

For most mums-to-be, 45–60 minutes is plenty. Staying in one position for a long time can become uncomfortable as your bump grows, so don't hesitate to ask for a short break to change sides, have some water or use the bathroom. Your comfort matters more than finishing every step of the routine.

What about after the birth?

After giving birth, gentle massage can help new mums relax and ease the shoulder and back aches that come with carrying and feeding a baby. Wait until your doctor gives the go-ahead — usually after your postnatal check-up — especially after a caesarean or any complications. Mention when and how you gave birth when you book.

A note for partners

Between spa visits, a partner can gently massage the shoulders, upper back and lower back while mum sits reclined or lies on her side. Keep the pressure light, avoid the abdomen, and stop straight away if anything feels uncomfortable.

Pregnancy massage at Mộc An

Mộc An offers a 60-minute Pregnancy massage for 329K. When you book, let the team know how far along you are and any health concerns, so your therapist can prepare a comfortable position and the right pressure. If your legs often feel tired, the 45-minute Foot massage (179K) is another option.

This article is for general information only and is not a substitute for medical advice, diagnosis or treatment. If you have a health concern, please talk to your doctor.