Mama in Balance: How pregnancy massages pamper body and mind
Pregnancy is a time of physical and emotional change for women, and during this time, massage can help ease the inevitable physical discomfort while promoting mental health.
As a massage therapist, your job is to support expectant mothers by using appropriate massage techniques to meet the special needs and challenges during pregnancy.
In this blog article we will cover the following topics:
- Anatomy and physiology of the pregnant woman
- Techniques and tips
- Benefits of pregnancy massages
- Contraindications and precautions
- Case studies and practical experience
- Conclusion
1. Anatomy and physiology of the pregnant woman
During pregnancy, a woman's body undergoes a variety of changes to make room and nutrients for the growing baby. These changes can affect muscles, joints and the lymphatic system, and therefore affect the need for specific massage techniques. In this section of the article, we will look at the anatomy and physiology of a pregnant woman's body to gain a better understanding of the effects of pregnancy on the body.
Some of the most important changes that occur during pregnancy:
- Cardiovascular system
- Hormone balance
- Lymphatic system
- uterus
Cardiovascular system
During pregnancy, there is an increase in blood circulation in the woman's body to supply oxygen and nutrients to the growing baby. However, these changes can also mean an increased strain on the cardiovascular system, which can lead to a higher heart rate and blood pressure. In addition, the amount of blood plasma in the pregnant woman's body also increases, which in turn increases blood volume.
The changes in blood circulation can also cause swelling of the joints and an increase in pressure on the blood vessels, which can affect blood flow. This swelling can occur especially in the legs and feet, as gravity pulls the blood downwards, making it difficult for the blood to return to the heart. As a result, discomforts such as varicose veins, fatigue and pain in the legs can occur.
Hormone balance
In particular, the production of the hormone relaxin plays an important role. Relaxin is produced by the ovaries and placenta and serves to loosen the ligaments and tendons in the body.
Relaxin is particularly active in the pelvic area and causes the birth canal to widen. This ensures that the baby can fit through the narrow canal during birth. However, the effect of relaxin can also lead to instability and pain in the joints and muscles. The ligaments and tendons that normally provide stability are loosened by the hormone relaxin and can therefore no longer perform their function as well as usual.
This can lead to pain in various areas of the body, such as the pelvic and back areas. The joints can also become more unstable and therefore more prone to injury and pain.
Lymphatic system
In addition to the cardiovascular system and hormonal balance, the lymphatic system also undergoes changes during pregnancy. One of the most well-known effects is the increased accumulation of fluid in the tissues, which is known as edema. This can lead to swelling of the hands, feet, legs and face and also cause pain in some women.
The cause of this phenomenon is increased pressure on the blood vessels caused by the growing baby and the increased amount of blood plasma. The lymphatic system has the important task of removing excess fluid from the tissues. During pregnancy, however, this system can be overloaded and fluid accumulation increases.
uterus
During pregnancy, the uterus grows to make room for the baby. This causes the body's center of gravity to shift forward and posture to change. These changes can lead to tension in various muscle groups, particularly the lower back, hips, thighs and shoulders.
The change in posture during pregnancy can also result in certain muscles being overworked and other muscle groups atrophying. This can lead to a shift in muscle balance and, in the long term, pain and injury. A massage can help to reduce these tensions and imbalances and bring the body into a healthier state.
It is also important to note that the growing uterus can put stress on the spine, especially in the lower back area, which can lead to pain and tension.
2. Techniques and tips
A gentle massage can be a soothing support for the expectant mother and help to ease the physical discomforts of pregnancy. However, it is important to note that some massage techniques and positions are not suitable for pregnant women. This section explains suitable massage techniques and positions for pregnant women, as well as tips to support comfort and relaxation during the massage.
Which massage techniques are suitable for a pregnancy massage?
During pregnancy, a gentle massage should be preferred. Avoid techniques that exert strong pressure on the abdomen or require strong stretches or twists of the body. Recommended techniques include:
- Strokes: A gentle technique used to relax muscles and promote circulation. Often used to massage the back and legs.
- Kneading: A technique that applies deeper pressure to the muscles to release tension and knots. Can be used on the shoulders, neck and calves.
- Rubbing: A technique used to promote blood circulation and improve metabolism. Can be used to massage the back, arms and legs.
- Vibration: A technique that uses rapid movements to relax muscles. Often used on the thighs and calves.
What should be avoided during a pregnancy massage?
During the massage, some positions and techniques should be avoided to ensure the well-being of the pregnant woman. These include:
- Prone position*: As the belly grows during pregnancy, prone position becomes uncomfortable for most women. Therefore, avoid prone position on a conventional massage table during the massage.
- Lying on your back: In later stages of pregnancy, lying on your back can impair circulation and cause dizziness, so avoid lying on your back for long periods during the massage. Instead, you can choose a semi-sitting position or lie on your side.
- Strong twists and stretches: Avoid strong twists and stretches of the body during the massage, as these positions can increase the risk of injury.
* Did you know? There are pregnancy loungers that have been specially designed for a massage in the prone position. These have removable cushion elements to relieve pressure on the stomach and chest when lying on your stomach. A tensioning belt ensures that the baby bump does not sag freely and is supported. An example of such a massage lounger is the ZEN Relax with pregnancy option.
Tips to support comfort and relaxation during massage
To improve comfort and relaxation during the massage, you can follow these tips:
- Use comfortable pillows and cushions: These support pregnancy curves and reduce pressure on certain areas of the body. For example, a pillow or cushion under the belly or between the knees can help align the spine and improve comfort.
- Use relaxation techniques: Breathing exercises and relaxation techniques such as meditation or yoga can help calm the mind and relax the body. Incorporate these into your massage to enhance the relaxation effect.
- Choose a quiet environment: soft music, dim lighting and a comfortable temperature will help create a calming atmosphere.
- Use safe and natural oils: If oils are used during massage, make sure they are safe and of natural origin. Some oils may not be recommended during pregnancy as they may trigger an allergic reaction or other undesirable effects.
3. Benefits of pregnancy massages
Here are some of the benefits of a pregnancy massage.
Improve blood circulation and relieve pain
During pregnancy, you may experience reduced blood flow to certain areas of the body, particularly the legs and pelvic area. Massages can help improve circulation by using gentle massage techniques to encourage blood flow to these areas. The improved circulation can reduce swelling and water retention, which is often a common problem during pregnancy.
In addition, pregnancy massages can also help relieve pain and discomfort associated with pregnancy. Many pregnant women suffer from back, neck and shoulder tension due to the additional strain of the growing baby and the change in posture. Pregnancy massages can help relax muscles and relieve pain by massaging these areas specifically.
Reducing stress and anxiety
Pregnancy can be a stressful time in a woman's life as she faces physical, emotional and hormonal changes. Massages can help relieve stress and reduce anxiety. During massage, hormones such as oxytocin and serotonin, known as the "happy hormones," are released and increase feelings of well-being. In addition, the calming effect of massage can help lower stress hormones such as cortisol, leading to improved relaxation and better mental well-being.
Improve sleep and mood
Pregnancy can also affect sleep, with many expectant mothers experiencing sleep disorders such as insomnia, nighttime urination or restless sleep. Pregnancy massages can help improve sleep by promoting relaxation and reducing stress.
Hormonal changes during pregnancy can lead to mood swings, such as increased irritability, anxiety or depression. Pregnancy massages can help improve mood by promoting the release of endorphins, known as the "happy hormones" that can increase feelings of well-being. Additionally, the relaxing and calming effects of massage can help reduce stress and anxiety, which can have a positive effect on mood.
4. Contraindications and precautions
Pregnancy massages can be a beneficial addition to prenatal care, but there are certain things massage therapists should keep in mind to ensure the safety of mother and baby.
When is a pregnancy massage not advisable?
There are certain situations in which pregnancy massage is not indicated and should be avoided. These include:
- Risk of premature birth: Pregnant women who are at increased risk of premature birth or who have experienced premature labor should avoid pregnancy massages. Massages can have a stimulating effect on the uterus and thus increase the risk of premature labor.
- Hypertension or preeclampsia: Pregnant women with hypertension or preeclampsia, a serious pregnancy complication associated with increased blood pressure and proteinuria, should avoid pregnancy massages as the massage may further increase blood pressure.
- Placenta previa: Pregnant women with placenta previa, in which the placenta is located deep in the uterus and partially or completely covers the cervix, should not receive prenatal massage to minimize the risk of bleeding or injury to the placenta.
- Infections or skin injuries: In case of acute infections, inflammations or skin injuries in the massage area, pregnancy massages should be avoided in order to avoid the risk of complications or infections.
Precautions
Even if there are no contraindications, massage therapists should take certain precautions to ensure the safety of mother and child. These include:
- Communication with the pregnant woman: Open communication with the pregnant woman is important to understand her individual needs and symptoms. Massage therapists should ask about her general well-being, any discomfort, pain or risk factors before starting the massage.
- Gentle massage techniques: Pregnancy massages should be done gently and with light pressure to minimize the risk of injury or overstimulation of the uterus. Avoid strong pressure on the abdomen, lower back and other sensitive areas.
- Positioning of the pregnant woman: Proper positioning of the pregnant woman is crucial to ensure comfort and safety. Use special positioning aids such as pregnancy pillows to reduce pressure on the abdomen and spine.
5. Case studies and practical experience
Now we want to make the theory a little more clear. To do this, we sat down with masseuse Janina Schnabel.
“As an experienced massage therapist, I have performed many pregnancy massages in my practice and have experienced various challenges. I have brought two anonymized examples with me.
1. Client with back pain and anxiety
One of my clients was in the third trimester of her pregnancy and was suffering from severe back pain due to weight gain and changes in posture. She was also experiencing anxiety related to her impending birth and worry about her baby.
Solution: To relieve her back pain, I used special massage techniques aimed at relaxing the back muscles while she was lying in a sideways position to minimize pressure on her abdomen. To reduce her anxiety, I performed a gentle and soothing massage that can release oxytocin and serotonin to improve mood. I also spent a lot of time talking and listening to her to understand her fears and provide her with emotional support.
2. Client with sensitivity to certain massage techniques
Another of my clients was in the second trimester of her pregnancy and had increased sensitivity to certain massage techniques, especially in the leg and foot area.
Solution: To accommodate her sensitivity, I used gentler massage techniques and focused on using lighter pressure and gentle stroking movements. I also made a point of staying in touch with her and getting her feedback during the massage to make sure she was comfortable and didn't experience any uncomfortable sensations."
A look at the numbers
As always, we are interested in what current studies say on the subject. For example, the American Pregnancy Association conducted a survey in 2019 which found that 84% of pregnant women surveyed considered pregnancy massages to be a helpful measure for relieving physical discomfort during pregnancy.
Pregnancy massage can also have a positive effect on anxiety and depression. A study published in 2015 entitled "The effect of massage therapy on depression in pregnant women: a pilot randomized controlled trial" showed that women who received massages had significantly lower levels of anxiety and depression compared to the control group.
However, these figures should be viewed with caution. A massage can provide temporary relief from symptoms, but is not a substitute for psychological treatment.
6. Conclusion
Pregnancy leads to many changes in the woman’s body, including
- Cardiovascular system
- Hormone balance
- Lymphatic system
- and in the uterus
These changes can lead to various complaints such as
- Swelling
- Pains
- and muscle tension.
The hormone relaxin in particular loosens the ligaments and tendons in the body, which can lead to instability and pain. In addition, the lymphatic system is often overloaded, which leads to edema. Massages can help to relieve these complaints and bring the body into a healthier state.
In particular, a pregnancy massage
- improve blood circulation
- Reduce tension in the back, neck and shoulders
- Reduce stress and anxiety
- increase well-being by releasing oxytocin and serotonin.
- Improve sleep
However, it is important to note that there are certain contraindications in which pregnancy massage should be avoided to ensure the safety of mother and baby. These include an increased risk of premature birth, high blood pressure or preeclampsia, placenta previa, and acute infection, inflammation or skin injury in the massage area.