Pregnancy Massage: What to Expect and When to Book
Your body does an extraordinary amount of work during pregnancy – and most of it happens quietly, in muscles and joints you’d never thought about before. If your lower back, hips or shoulders are feeling it, a pregnancy massage can be one of the kindest things you do for yourself. Here’s what it involves, what it can help with, and how to get the most from it.
The short answer
- Pregnancy massage is massage therapy specifically adapted to the pregnant client
- You’re positioned and supported so you’re comfortable throughout – usually on your side
- It commonly focuses on lower back, hip, neck and shoulder tension
- Every treatment is adapted to you and your stage of pregnancy
Why pregnancy brings aches you’ve never had before
Pregnancy creates significant changes in posture, physical load and muscular demand. As your bump grows, your centre of gravity shifts forward, and the muscles of your lower back and hips work harder to keep you upright. Your shoulders and upper back often round forward as your breasts change and, later on, as you prepare to feed and carry a newborn. Add in broken sleep, and it’s no surprise so many people feel tight, achy and tired.
None of this means something is wrong – it’s your body adapting. But it does mean some extra support can make a real difference to how you feel day to day.
What is pregnancy massage?
Pregnancy massage is massage therapy adapted for pregnancy. Treatment uses appropriate positioning, support and massage techniques to give you a comfortable treatment while addressing areas of muscular tension and discomfort. It’s not a “gentler version” of a normal massage so much as a different one – built around a body that’s changing week by week.
What can it help with?
Treatment may focus on:
- Lower-back muscular tension
- Hip and gluteal tension
- Neck and shoulder tension
- Upper and mid-back tension
- General muscular aches and fatigue from the changing demands of pregnancy
And honestly? Many people say the biggest benefit is simply an hour where nobody needs anything from them. Time to lie down comfortably, switch off and look after you is valuable in itself.
“Will I have to lie on my front?”
No – and this is the question we’re asked most. As pregnancy progresses, lying face-down stops being comfortable, and lying flat on your back for long periods can leave some people feeling light-headed. So pregnancy massage is usually done with you lying on your side, supported by pillows and cushions under your bump, between your knees and behind your back. You’ll never be asked to stay in a position that doesn’t feel right – just say, and we’ll adjust.
What happens during a session
- A quick chat first. Your therapist asks how far along you are, how you’re feeling, which areas are bothering you, and about any advice from your doctor or midwife.
- Getting comfortable. You’re positioned and supported so you can properly relax.
- Adapted treatment. Pressure and techniques are adjusted to suit you and your stage of pregnancy.
- Afterwards. Take your time getting up, have a drink of water, and if anything needs further assessment, your therapist can recommend review by one of our Chartered Physiotherapists.
Before you book
Every treatment is adapted to the individual and their stage of pregnancy. When you book, let us know how many weeks pregnant you are and about any relevant medical advice you’ve been given. If you have a pregnancy complication, or you’ve been advised to avoid certain activities, please check with your doctor or midwife first.
When it’s more than muscle tension: pelvic girdle pain – pain at the front or back of the pelvis, often worse on stairs, getting out of the car or turning in bed – is common in pregnancy and often responds well to a physiotherapy assessment. Where pain or symptoms need further assessment, our therapists can recommend review by a Chartered Physiotherapist, or appropriate medical assessment where indicated.
Simple things to try at home
- Sleep on your side with a pillow between your knees – it keeps your pelvis level and eases strain on your hips and lower back.
- Keep moving little and often. Short walks and gentle movement are usually better than long periods sitting still.
- Get up from bed the “log roll” way: roll onto your side, drop your legs over the edge and push up with your arms.
- Keep your knees together when getting in and out of the car, especially if your pelvis is sore.
Pair it with 1:1 pre & postnatal Pilates
Massage eases tension; strength helps you carry the load. Many clients combine pregnancy massage with my physio-led 1:1 pre & postnatal Pilates – focusing on your pelvic floor, deep abdominal muscles and back. And when the time comes, my guide to returning to exercise after having a baby will help with the next chapter.
Frequently asked questions
How is pregnancy massage different from a regular massage?
It’s specifically adapted to the needs of the pregnant client, with supportive positioning (usually on your side) and techniques adjusted for comfort and your stage of pregnancy.
Do I lie on my front for a pregnancy massage?
No. Pregnancy massage is usually done lying on your side, supported by pillows, so you’re comfortable throughout.
How long is a pregnancy massage at PREP Physio?
Sessions are 60 minutes and cost €90. You may be able to claim back part of the cost through your health insurer, depending on your policy.
Who provides pregnancy massage at PREP Physio?
Our massage therapists Nicola Read and Murillo Dalmazo both provide pregnancy massage.
About the author
Laura Bhreathnach
Laura is the Managing Director and Senior Chartered Physiotherapist at PREP Physio in Ballsbridge. She holds an MSc in Advanced Physiotherapy from UCD and has over 10 years’ experience in private practice and elite sport, including Scottish Rugby and Scottish Golf.
Book an appointment at PREP Physio
62 Baggot Lane, Ballsbridge, Dublin 4 – Monday to Friday, 7am to 7pm.