What is perineal massage?

Perineal massage can used later in pregnancy to help stretch the perineum and empower your birth preparation. Perineal massage has been shown to reduce the risk of tearing, especially with your first birth.

Perineal massage is also a good way to connect floor. This is important as research suggests that approximately one in three women contract their pelvic floor muscles when trying to push during labour. Connecting with your pelvic floor early on can assist with improve confidence during birth.

8 things to help you start perineal massage

1. It’s not about the biggest stretch possible:

Perineal massage is so much more than creating the biggest stretch possible. you are not looking to create a painful experience. It is normal to feel a very slight burning, stinging or tingling sensation. Extreme pain is not helpful or necessary as It can be seen as a threat to your central nervous system and we know from the research that your pelvic floor contracts when threatened.

2. How often and when should I start?

Everyone is different and it is best to consult a pelvic health-trained osteopath or physiotherapist. Generally speaking, you can start performing massage 1-2 times a week for 5 mins starting around 34 - 35 weeks.

3. find a Safe Space

Choose to do the perineal massage in a place where you feel safe and secure. You may like to do it in your bedroom with the door closed. If anyone else is home, let them know not to disturb you. When we don’t feel safe, our pelvic floor tends to tighten up and softening into this exercise will be more difficult.

4. comfortable position

Making yourself comfortable is very important. If you are having to strain and/or are uncomfortable in a particular position, your pelvic floor will find it hard to relax. See the image for some ideas of different positions to try.

6. can my partner help?

If you feel comfortable involving your partner it can be a great way to allow your body to fully relax, giving you space to breathe and soften your tissues. Take this as an opportunity to practice open communication with your partner regarding how the technique feels. Your partner can also use this as an opportunity to get to know your cues/body language for when you are uncomfortable or relaxed

7. Washing hands and lubricant

Make sure your hands are clean and use a natural lubricant e.g. coconut oil, or Olive and Bee Lubricant.

8. Get expert help if you want it

If you are struggling with perineal massage or if it causes pain and you feel that you are unable to soften your pelvic floor and breathe through the sensations you feel, reach out to a pelvic health-trained practitioner (Osteopath or Physiotherapist) to help. Here at Pivot Osteopathy and our sister clinic, Pregnancy and Beyond Osteopathy, we are able to guide you and/or your partner through the process of perineal massage.

Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no practitioner/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.