Pregnancy can come with a mix of emotions from excitement to fear and anticipation of what the next few months will bring. Growing a baby (or babies!) can also bring with it body pain, muscle aches and even swelling which can impact movement, sleep and your day to day activities. Do you know about the benefits of prenatal massage? Not only will it help you relax before your baby arrives, it can also help get you some relief from swollen joints and aching muscles. Prenatal massage provided by a registered massage therapist (RMT) is customized based on your health history, if there are pregnancy complications and for the trimester of your pregnancy. Taking an individualized approach will help ensure both the comfort and safety of the pregnant person and growing baby.
Why prenatal massage?
While prenatal massage might seem like a luxury, it has a wide variety of benefits both mentally and physically. Here are some common reasons to seek out a massage in pregnancy:
- Low back pain
Low back pain is a very common complaint in pregnancy. In fact about ½ of all pregnant people will suffer from back pain with ⅓ of this group having severe pain. During pregnancy, the muscles of the abdominal cavity stretch as your uterus and baby grow. Weaknesses can develop and you can lose some of the muscular support of your core. The pelvis typically shifts forward causing changes to your posture and more stress on the back. Also, during pregnancy, we produce a hormone called relaxin. This hormone helps to prepare the body for childbirth by relaxing the ligaments in the pelvis and eventually softening and dilating the cervix. By the third trimester, the levels of relaxin increase 10 times which can cause the muscles of the back and pelvis to work even harder to keep your posture balanced. Prenatal massage is a great way to help alleviate back pain.
- Swollen and painful joints
The expected weight gain of a healthy pregnant person is around 25-35 pounds. This can put a lot of added stress on joints and muscles including the upper and lower back, knees, lower legs and feet. The hormones in pregnancy often cause pregnant people to retain more water in their bodies (edema) which can lead to swelling and discomfort particularly in the feet and ankles. Trained RMT’s can use techniques like lymphatic drainage to help reduce leg and foot swelling.
- Nerve pain
Nerve pain can be quite debilitating and affects the quality of life for many people. In pregnancy (particularly in the third trimester), the added stress and weight on the body can lead to nerve pain. Sciatica nerve pain which branches from the lower back through and can cause pain in the hips and buttocks and down each leg, can be a very common complaint in pregnancy. Prenatal massage can help by loosening the muscles, leaving them less likely to press on the nerve and cause pain.
- Tension Headaches
Many pregnant people will either see an increase or decrease in the number of headaches. Hormonal shifts in the early stages of pregnancy can be caused by an increase in the blood volume of the body and can cause tension headaches. Frequent or unexplained headaches later on in pregnancy could be a cause for a more serious problem so consult your doctor/midwife if this is the case. Massage can really help to ease headaches and help relax tension from the body.
- Blood Circulation:
Blood volume increases on average to about 45% above non-pregnant amounts so improving blood circulation helps to carry more nutrients and oxygen to the baby. Massage is a great way to improve circulation and blood flow to the pregnant body and help with the baby’s development and growth.
- Mood, hormones and outcomes
Hormonal shifts in pregnancy can affect mood and levels of stress. Studies have shown that receiving regular massages during pregnancy lead to a decrease in depression and anxiety. Massage can help to reduce the stress hormones cortisol and norepinephrine while increasing feel good hormones of dopamine and serotonin. Since prenatal depression has been linked to preterm birth and low birth weight for babies, prenatal massage can help bring these hormones back into balance and help to maintain a healthy environment for your baby.
- Education and body awareness
A trained RMT, is a great resource for you to learn about any imbalances in your joints and muscles as well as how to take care of your body and prepare for childbirth. They can offer suggestions about stretches, exercises and offer individualized advice about how to help prepare your body optimally for childbirth and for your postpartum period.
- Sleep disturbances:
Disturbed sleep and insomnia are very common in pregnancy, particularly in the last trimester. Some people experience increased worry or stress while others have physical pain keeping them up at night. Not to mention the trips to the bathroom or just waking up at 3am for no reason (some say you are preparing for those sleepless nights to come!). Sleep is important during pregnancy and massage can help improve the quality and hopefully the amount of sleep by lowering stress hormones and loosening tight muscles.
Is prenatal massage safe?
It is natural to have concerns about having a massage while pregnant however massage during pregnancy is very safe in general for healthy pregnancies. If you have concerns, speak with your doctor or midwife and choose a trained registered massage therapist like ours here at Rooted Family when deciding where to go for a prenatal massage. They will do a complete health history and assessment on you to determine if there are any contraindications or areas to avoid.
Some precautions include:
- Therapists tend to avoid treating the abdomen in the first trimester and try to limit pressure points around the ankles and sacrum area throughout pregnancy
- There is a risk of blood clots during pregnancy, so they may stay clear of deep tissue massage on the legs and experience RMTs are aware of any warning signs of blood clots.
- Massages may be avoided if there is: unexplained bleeding, preterm contractions, a high-risk pregnancy, pregnancy-induced hypertension, preeclampsia, history of preterm labour, severe swelling or high blood pressure and sudden or severe headaches.
Do I have to lie on my stomach?
Not sure how you will get comfortable for a massage? By the second and third trimester, the belly will be too big to lie face down on a traditional massage treatment table. Our massage therapists will either use a set of unique pillows and bolsters to position you safely on your side or we have a pregnancy pillow that leaves room for your growing belly and the ability to lie face down if you choose. Speak with your massage therapist to find the right position for you.
Interested in learning more?
Give us a call or email us! We are the only wellness centre in Ottawa specializing in fertility, pregnancy and postpartum so get in touch if you have any questions or concerns. And definitely review your health insurance benefits. Many private plans have coverage for part or all of the cost of a massage. You may need a note from your doctor or midwife depending on your plan.
