Perineal Massage While Pregnant: When, Why and How

By Cradle & Tonic

Perineal Massage While Pregnant: When, Why and How

You're probably hearing lots of stories as you prepare for your little one's arrival. Remember, this is your unique experience, so trust your body and follow your doctor's advice. Something many find helpful in preparing is perineal massage.

This practice involves gently massaging the perineal area to help stretch and relax the tissues in anticipation of birth. It's often recommended to start around the 34th week of pregnancy, dedicating about 5 to 10 minutes each day. Of course, it's always wise to check with your obstetrician first to ensure it's right for you. If your partner is interested, they can certainly lend a hand. And our Cradle & Tonic aromatherapy body oil makes a lovely lubricant for these massages.

 

What is the perineum?

The perineum is the area between your vagina and anus. Lots of first-time mums experience some tears there during birth, though it's less common if you've given birth before. You can also have internal tears. Sometimes, doctors need to do an episiotomy – a small cut to help baby out. Little tears usually heal on their own, but bigger ones might need stitches.

What is perineal massage?

Perineal massage aims to gently stretch and relax your vagina and the surrounding area. The idea is that by doing this, you can loosen those muscles, making them more supple and hopefully leading to an easier delivery with less tearing.

When can you start with perineal massage?

You can start giving yourself these massages about four weeks before your due date. It might take a little practice to find what feels comfy, so if your partner's willing, they can totally lend a hand! Less tearing during birth can also mean less ouch for your bits afterwards.

Why can't you do perineal massage before 34 weeks?

The main reason for this is that getting hands-on down there a bit too early could potentially get your uterus a little too active, maybe even leading to some early contractions or changes to your cervix – and we definitely want to avoid that! There's also a tiny chance it could nudge your hormones in a way that encourages things to get going before they're ready.

That's why most advice suggests kicking things off around 34 or 35 weeks and continuing until your little one makes their grand entrance. This timing is thought to be the sweet spot for gently helping those perineal tissues become more stretchy and prepared for the big day. The idea is that by focusing on this later stage, you're giving yourself the best chance of reducing any tearing and maybe even avoiding an episiotomy.

It's always a super good idea to have a chat with your midwife or doctor before you start any perineal massage, especially if you've got any specific health concerns going on. They'll be able to give you the best and safest advice just for you and your pregnancy.

The benefits of perineal massage

According to the Royal College of Obstetricians and Gynaecologists, perineal massage has several benefits.

1. It helps keep baby safe
Making your perineum flexible can prevent excess pressure on the baby's head. So, as well as protecting yourself, you can help keep the baby safe. Additionally, with a smoother birth, you may help prevent the use of vacuum suction or forceps during childbirth. 

2. It speeds up the healing process
The perineum helps support everything down there, so making it more flexible might mean a quicker recovery after birth – and let's face it, the healthier you are, the better when you've got a newborn! You might also find that doing these massages makes the skin in that area feel softer.

3. It helps prevent tearing during delivery
Are you wondering how to prevent tearing during birth? As your due date approaches, your body starts to prepare the vaginal area by stretching out the muscles. You can help your body with a consistent perineal massage routine. The more you can stimulate the muscles within and surrounding the vagina, the more flexible the tissue will become.

4. It can prevent the need for stitches
One study found that regularly partaking in perineal massage reduced the need for stitches. Fewer tears can mean no stitches at all! 

5. It reduces the risk of episiotomy
Starting perineal massage a few weeks before your due date can really make a difference during delivery. I know it might sound a bit strange at first, but gently stretching those muscles helps them become more elastic and better prepared for when your baby makes their way into the world. Research has shown it's particularly helpful for first-time mums, significantly reducing the likelihood of needing an episiotomy.

There's no magic guarantee you won't need one - your doctor will still make that call in the moment based on how your delivery is progressing. But taking a few minutes for these massages can really improve your chances of avoiding the procedure. And let's be honest - fewer stitches down there means an easier recovery period, which is exactly what you want when you're adjusting to life with a newborn!

Step-by-step guide on how to do perineal massage at home

Consider lighting a motherhood aromatherapy candle to relax as you prepare to begin the massage.

1. Wash your hands

Wash your hands thoroughly and ensure that your fingernails are cut short and smooth. If you have someone helping you, ask them to do the same.

2. Lay down and find a comfortable position

It's important to find a comfortable place to conduct the massage, especially one that will give you uninterrupted privacy. 

The NCT suggests these locations and positions:

  • Lying on the bed with your back propped up with pillows. Position your body so that you or your partner can reach the perineum easily.
  • Stretching in the bath with one leg on the side of the tub. Avoid putting both legs up for safety reasons.
  • Standing in the shower with one leg on a slip-resistant tool

3. Begin the process 

Just follow these steps, and feel free to tweak things so you're totally comfortable. If your partner wants to help out, these are the same moves they can use too!

These movements shouldn't hurt – pressure is normal, but stop immediately if you feel pain and chat with your doctor before trying again. Also, make sure to discuss any conditions like thrush, infections, or herpes with your doctor, as these could increase the risk of infection.

  • Take a few deep breaths to relax.
  • Place your thumbs about 2.5-4cm inside your vagina, pressing slightly against the back wall. Have your partner hold the mirror or hold one for them as they perform the technique.
  • Press down, moving your thumbs toward your anus. The movement should result in a stretching feeling.
  • Once you reach the anus, hold the stretch for two minutes.
  • Gently massage the lower vagina for up to three minutes, emphasising the perineal region. Move your thumbs upward and outward and back on each side of the vagina, making a U-shaped circuit.
  • Repeat the process two to three times.

So, now you have the lowdown on perineal massage for pregnancy. It's worth chatting with your doctor before starting, especially in your final weeks. This simple technique can really make a difference during and after birth, potentially reducing the risk of tearing.

And remember, our Cradle & Tonic body oil can help you relax and get that area nice and supple for your little one's arrival.