Prenatal Partner Massage
Your back aches, your feet are swollen, and you wake up in the middle of the night to horrible leg cramps. Yes, pregnancy is a beautiful thing, once you can find some relief for all of these unpleasant side effects! With all of the planning and excitement, it’s not always easy for the mother-to-be to make it in for her prenatal massage. Have your partner try these simple and safe massage techniques to help you ease back into your daily routine and relaxation.
Low Back and Hips
One of the most frequent complaints I hear from my prenatal massage clients is pain in the lower back. This tends to originate in the hips, due to weight-bearing changes during pregnancy and the shifting of the pelvis. It is best to work both sides evenly to keep the muscles of the hips balanced.
Begin by lying on your side. You will need cushioned support. If you have a pregnancy pillow designed for sleeping on your side, you can use that. If not, you can use several separate pillows or body pillows. You will need support under your neck, belly, and between your thighs and hips. Most women find it most comfortable to lie with a pillow under their neck, while “hugging” a pillow tucked under their belly. Then, to support the hips and thighs, lie with the bottom leg straight, and the top leg bent over another pillow. Adjust yourself into a comfortable position.
Have your partner place the palm of their hand on the top of your sacrum, the bone at the base of your spine between your hips, and press gently down towards your feet. This will create a slight stretch for your spine and ease some tension in your hips and buttocks. If you feel any discomfort, simply have your partner ease the pressure. Hold this stretch for 8–10 seconds. Next, your partner will form a loose fist and gently knead the muscle tissue at the top of your hip. Again, if you feel any discomfort, ease the pressure or stop.
Leg Work
These techniques should help keep those late night leg cramps at bay. Again, you will want to work both sides evenly.
While still in the side-lying position described above, have your partner begin with a light stretch on the top leg. This is a passive stretch, so your leg should remain limp while your partner does the stretch for you. Your partner will place their hand on the ball of your foot, just beneath the toes, and stretch you calf by lightly bringing your toes towards your shin. Hold this stretch for 8–10 seconds. Next, your partner will gently make small, circular motions with the palm of the hand, moving up the leg and thigh. Be sure this is in an upward motion towards the heart, as your goal is to reduce swelling and increase circulation.
Swollen Feet
When working on the feet, your partner will want to use light pressure, making small circular motions with the thumbs, and moving towards the heart. This will aide in gently moving fluid out of the feet, and sending it back into circulation. If you wish, you can also utilize this technique on the hands.
Advice and Precautions
While prenatal massage can be a fantastic source of relief from the discomforts of pregnancy, it is not right for everyone. Consult your healthcare provider if you have experienced any of the following:
- Previous pre-term labor
- Preeclampsia
- Pregnancy-induced hypertension
- High-risk pregnancy
- Deep vein thrombosis
If you feel any pain or discomfort during your partner massage, you should stop the massage and consult your healthcare practitioner.
You should keep all massage work light and on the outside of the legs and thighs. Blood tends to clot easier during pregnancy, and “deep tissue” work or work on the inner leg could dislodge these clots. Keep in mind, these at-home techniques are for temporary relief. If you feel you need deeper work, you should seek a licensed prenatal massage therapist.