What to Expect from a Prenatal Massage Session
For many expectant mothers, massage can feel like a welcome relief during pregnancy. But if you’ve never had one before, you may wonder: what to expect from a prenatal massage session, is it safe for both mom and baby, and how is it different from a regular massage?
Prenatal massage is a specialized form of therapy designed specifically for pregnant women. When provided by a certified prenatal massage therapist, it’s considered safe and effective in reducing stress, easing muscle tension, and supporting overall well-being during pregnancy¹. Here’s a breakdown of what you can expect, how safety is prioritized, and why it’s worth considering as part of your self-care routine.
Safety First: Certifications and Expertise Matter
One of the most important things to know is that prenatal massage should always be performed by a licensed massage therapist who has received specialized prenatal training. These professionals are trained to understand pregnancy anatomy, safe pressure techniques, and contraindications.
Organizations like the American Pregnancy Association recommend confirming your therapist has certification in prenatal massage, since they’ll know which positions are safe, which pressure points to avoid, and how to modify techniques throughout each trimester².
Many moms also find it helpful to search on reputable platforms like Spafinder.com, where you can browse certified prenatal massage therapists and book appointments with confidence.
Key Safety Points:
- Always consult your OB or midwife before booking.
- Choose a certified prenatal massage therapist who understands pregnancy-specific needs.
- Communicate openly about any discomfort or medical concerns during the session.
Setting the Scene: How Sessions Begin
When you arrive, your therapist will typically start with a brief consultation to review your medical history, pregnancy stage, and any symptoms you’re experiencing. This is also your chance to ask questions or express concerns.
A typical prenatal massage session lasts about 60 minutes, though some moms prefer shorter sessions if lying still becomes uncomfortable³. Your therapist will explain how you’ll be positioned and what areas they’ll focus on—usually the back, hips, shoulders, legs, and feet (if safe).
Positioning and Comfort During the Massage
Unlike a traditional massage, prenatal sessions are carefully adapted for comfort and safety. After the first trimester, you’ll avoid lying flat on your back for long periods, since this can reduce circulation. Instead, you’ll be positioned on your side with supportive pillows or cushions to take pressure off your belly and lower back⁴.
Some facilities also use specially designed prenatal tables with cutouts to accommodate the belly, but many therapists prefer side-lying since it’s more comfortable and supportive in later pregnancy⁵.
Techniques You Can Expect
Prenatal massage uses gentle, flowing strokes rather than deep-tissue pressure. The focus is on relaxation, circulation, and easing common pregnancy discomforts like back pain, hip tension, and swelling. Therapists may:
- Apply light to moderate pressure on the back, hips, and shoulders.
- Use long, soothing strokes on the legs and arms to improve circulation.
- Provide gentle scalp or foot massage for relaxation.
They will avoid any pressure that could stimulate contractions (such as certain points near the ankles or wrists) unless you are at term and under medical guidance⁶.
The Benefits Beyond Relaxation
Research shows that prenatal massage is not just about comfort—it also offers measurable benefits. Studies suggest it can reduce cortisol (the stress hormone), promote better sleep, ease musculoskeletal pain, and even improve mood and overall pregnancy outcomes³.
Moms often report feeling calmer, breathing more deeply, and carrying less tension after consistent sessions. For many, understanding what to expect from a prenatal massage session is what makes it easier to take the first step with confidence.
After the Session: What You’ll Notice
Once the session ends, your therapist will usually encourage you to take your time standing up, drink water, and notice how your body feels. Many women describe feeling lighter, more relaxed, and better able to manage stress. If you continue massage regularly—every 2–4 weeks in the second trimester and weekly in the third, if approved—you’ll likely see cumulative benefits in circulation, posture, and emotional well-being⁴.
Adding Prenatal Massage to Your Baby Registry
Self-care during pregnancy is just as important as stocking up on baby gear. That’s why Tot Squad has partnered with Target to make it easier for moms to prioritize their well-being. You can now add prenatal massage gift cards directly to your Target Baby Registry through Tot Squad, giving friends and family the chance to gift you relaxation, comfort, and stress relief.
It’s a thoughtful alternative to the usual diapers and swaddles—one that supports both mom and baby. Whether it’s a single session or a package you can use throughout pregnancy, adding prenatal massage to your registry ensures you’ll have support for your body and mind during this important journey.
Conclusion
Prenatal massage can be both safe and effective, provided it’s performed by a certified therapist with the right training. From the moment you arrive until the session ends, every step is designed with maternal comfort and safety in mind.
Knowing what to expect from a prenatal massage session—from careful positioning to gentle techniques—can help you feel reassured and prepared. With your provider’s approval and a qualified therapist, prenatal massage can be a powerful addition to your pregnancy self-care routine.
If you’re ready to try prenatal massage now, you can explore providers through Spafinder.com. And if you’re planning ahead, consider adding prenatal massage to your Target Baby Registry through Tot Squad to make sure relaxation is part of your journey.
References
- American Pregnancy Association. Prenatal Massage: Benefits and Safety. Retrieved from https://americanpregnancy.org/healthy-pregnancy/is-it-safe/prenatal-massage/
- The Bump. Prenatal Massage Safety: What You Need to Know. Retrieved from https://www.thebump.com/a/prenatal-massage-safety
- Field, T. (2021). Prenatal Massage Therapy Research: A Review. International Journal of Environmental Research and Public Health, 18(15), 7876. Available on PubMed Central: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8396946/
- Cleveland Clinic. Prenatal Massage: What You Need to Know. Retrieved from https://health.clevelandclinic.org/prenatal-massage
- AMTA (American Massage Therapy Association). Massage and Pregnancy: A Powerful Combination. Retrieved from https://www.amtamassage.org/publications/massage-therapy-journal/massage-and-pregnancy-a-powerful-combination/
- Healthline. Where Not to Massage a Pregnant Woman. Retrieved from https://www.healthline.com/health/pregnancy/where-not-to-massage-a-pregnant-woman
