From Swollen Feet to Back Pain: How Massage Eases Common Pregnancy Discomforts

Pregnancy is a magical time, filled with excitement and anticipation. But let’s be honest—it also brings its fair share of physical discomforts! From swollen feet to aching backs, the body is doing a lot of hard work to support both mum and baby. Luckily, antenatal massage can be a soothing and effective way to ease many of these common aches and pains.

In this guide, we’ll explore how antenatal massage can help with the most common pregnancy discomforts, what you can expect from a session, and why it’s worth considering as part of your self-care routine. Let’s dive in!

Why Antenatal Massage?

Antenatal massage is specially designed for pregnancy. It involves gentle strokes, soothing techniques, and safe positioning that accommodates your growing bump while helping you feel more comfortable. And it’s not just about relieving physical discomfort; antenatal massage can also be wonderfully relaxing, helping to reduce stress and promote a sense of calm.

Always consult with your doctor or midwife before booking an antenatal massage, particularly if you’re experiencing a high-risk pregnancy or specific medical concerns.

Common Pregnancy Discomforts and How Massage Helps

Pregnancy discomforts are, unfortunately, a natural part of this incredible journey. Here are some of the most common issues expectant mums face and how massage can help ease each one.

1. Swollen Feet and Ankles

What Causes It: Swelling, especially in the feet and ankles, is common in pregnancy due to fluid retention and the added pressure on your circulatory system from your growing baby.

How Massage Helps: Massage stimulates the lymphatic system, which helps your body manage fluids more effectively and reduce swelling. A therapist trained in antenatal massage will use gentle strokes to boost circulation and reduce that heavy, swollen feeling in your feet and ankles.

Quick Tip: Elevate your feet whenever possible, and drink plenty of water to help reduce swelling between massage sessions!

2. Back Pain

What Causes It: With the weight of your growing bump, your spine and back muscles take on a lot of extra strain. This can lead to lower back pain and general discomfort in the back area.

How Massage Helps: Massage can relieve tightness and soreness in the back by relaxing the muscles and releasing tension. A therapist will use gentle, targeted strokes that won’t put any additional strain on your body. Many mums-to-be feel a huge sense of relief after a back massage, as it eases those persistent aches and makes movement more comfortable.

3. Sciatica

What Causes It: The sciatic nerve, which runs from your lower back down to your legs, can be compressed as your uterus expands, causing shooting pain or numbness down your legs—a condition known as sciatica.

How Massage Helps: Massage can relieve pressure around the sciatic nerve by relaxing the surrounding muscles. Gentle, targeted massage on the lower back, hips, and glutes can help ease the pain associated with sciatica, providing some much-needed relief.

4. Hip and Pelvic Pain

What Causes It: As your body prepares for birth, it releases a hormone called relaxin, which helps loosen ligaments around your hips and pelvis. While this is essential for delivery, it can cause hip and pelvic pain as these joints become more flexible.

How Massage Helps: Massage can help release tension in the hips, lower back, and pelvic area, providing relief from discomfort. By soothing tight muscles, massage supports the body as it adapts to these changes.

5. Round Ligament Pain

What Causes It: The round ligaments, which support your uterus, can become strained as your belly grows, leading to sharp pain or aching in the lower abdomen.

How Massage Helps: A gentle abdominal massage—conducted with care by a professional—is one way to ease round ligament pain. This type of massage is usually subtle, focusing on light, soothing touches around the belly and lower back.

Note: Round ligament pain can be tricky to manage. Always communicate with your therapist if you feel any discomfort, and discuss this with your midwife if it becomes intense or persistent.

6. Neck and Shoulder Tension

What Causes It: Pregnancy hormones, along with changes in posture and the stress of preparing for baby, can lead to tension in the neck and shoulders.

How Massage Helps: A relaxing neck and shoulder massage can work wonders, easing tension in these areas and helping you feel lighter and more relaxed. This kind of massage can also improve posture, which is often affected by a growing bump and the shift in your body’s centre of gravity.

7. Sleep Difficulties

What Causes It: Many pregnant women find it hard to get a good night’s sleep, especially as their belly grows and they need to adjust sleeping positions.

How Massage Helps: Antenatal massage promotes relaxation by helping to release feel-good hormones, which can reduce stress and improve sleep quality. Many mums find that a massage session helps them unwind and sleep more soundly, giving them the rest they need.

Fun Fact: Studies suggest that massage can increase levels of serotonin, the body’s natural “feel-good” chemical, which promotes better sleep.

What to Expect at Your Antenatal Massage Session

Your antenatal massage experience will be tailored to ensure comfort, safety, and relaxation. Here’s what to expect:

Special Positioning: Rather than lying flat on your back, you’ll likely lie on your side with supportive pillows, especially under your bump and between your knees. This position ensures good circulation and comfort.

Gentle Techniques: Antenatal massage uses lighter pressure than a regular massage, focusing on relaxation and relieving tension without causing discomfort.

Clear Communication: Your therapist will check in with you throughout the session to ensure the pressure is comfortable and the massage is meeting your needs. Always speak up if you feel any discomfort.

Safe Oils and Scents: If aromatherapy oils are used, they will be pregnancy-safe, but you can always let your therapist know if you prefer unscented products.

Tips for Getting the Most Out of Your Massage

To make sure you get the full benefits of your antenatal massage, here are a few tips:

Stay Hydrated: Drinking water before and after your massage helps flush out toxins and keeps your body hydrated.

Wear Loose, Comfortable Clothing: After your massage, you’ll want to slip into loose, comfy clothes to keep the relaxation going.

Focus on Your Breathing: Deep, slow breathing enhances the relaxation effect of your massage and can help you stay calm and present.

Rest Afterwards: If possible, schedule your massage at a time when you can relax or take it easy afterward, allowing your body to fully soak in the benefits.

Is Antenatal Massage Right for Everyone?

Antenatal massage can be incredibly helpful, but it may not be suitable for everyone. Women with certain medical conditions, such as high-risk pregnancies, preeclampsia, or recent complications, should speak with their doctor or midwife before booking a massage. Your medical team can offer guidance on whether it’s safe for you or suggest alternative ways to relieve your pregnancy discomforts.

For those with no contraindications, antenatal massage can be a delightful addition to a well-rounded self-care routine, supporting both physical comfort and mental well-being.

Alternatives to Antenatal Massage

If antenatal massage isn’t suitable for you, there are other ways to manage pregnancy discomforts and promote relaxation:

Prenatal Yoga: Gentle stretching and breathing exercises in prenatal yoga classes can help ease muscle tension, improve circulation, and promote mental calm.

Warm Baths: A soak in a warm (not hot) bath with Epsom salts can soothe aching muscles and reduce swelling.

Light Stretches: Incorporate some light stretching into your daily routine to help with flexibility and alleviate stiffness.

Final Thoughts

Pregnancy brings an array of physical changes, and while some discomforts are part of the journey, they don’t have to be endured alone. Antenatal massage is a safe and nurturing way to address those aches and pains, helping you feel more relaxed and connected to your body as it supports the growth of your little one.

Whether you’re dealing with swollen feet, a sore back, or just looking for a peaceful break, antenatal massage can be a valuable addition to your pregnancy care routine. Embrace the pampering, enjoy the relief, and let yourself unwind—you and your baby deserve it!