There’s a small part of your body that plays an important role in birth. However, it often gets overlooked. It’s the perineum. This small but mighty area between your vaginal opening and anus stretches during birth. Preparing it ahead of time can support a more gentle delivery. And, one simple and natural way to do this is through perineal massage.
If you’ve never heard of it before, perineal massage is a gentle technique that helps your body get ready for childbirth. It can reduce the likelihood of tearing and may help you avoid an episiotomy.
More than that, it’s an opportunity to connect with your body, honor its incredible abilities, and prepare yourself mentally and physically for labor.
What is Perineal Massage?
Perineal massage is the practice of gently stretching and massaging the perineum to improve its flexibility before birth. Starting around week 34 or 35 of pregnancy, this practice can help the perineal tissue stretch more easily when your baby is born. The goal is to reduce strain and discomfort during delivery.
Why Consider Perineal Massage?
For many women, perineal massage is a simple yet powerful tool to support a smoother birth. Here’s why it may be worth considering:
- Supports natural stretching – Helping your perineum become more elastic can reduce the likelihood of tearing during birth.
- May lower the risk of episiotomy – While episiotomies are sometimes necessary, preparing your perineum may reduce the chance of needing one.
- Promotes pelvic floor health – The perineum is part of the larger pelvic floor system, which plays a vital role in pregnancy, birth, and postpartum recovery.
- Encourages mindfulness in birth preparation – Taking time to focus on your body can help you feel more in tune with the changes happening as you prepare to meet your baby.
How to Do Perineal Massage
If this is new to you, it’s completely normal to feel unsure about how to begin. The key is to go slowly, listen to your body, and make it a relaxing part of your birth preparation.
1. Set the Space
- Wash your hands thoroughly, and if your partner is assisting, make sure they do the same.
- Trim nails to prevent any discomfort.
- Choose a quiet, comfortable place where you can relax.
- Use a natural oil to make the process smoother. Coconut, almond, or a perineal massage oil are all great options.
2. Find a Comfortable Position
- Some women prefer sitting or reclining with knees bent.
- Others find squatting or propping one leg up on a stool works well.
- If your partner is assisting, lying down with bent knees may be the most comfortable option.
3. Begin the Massage
- Insert your thumbs about one to two inches inside your vaginal opening.
- Gently press downward (toward your anus) and to the sides, creating a “U” shape.
- Hold the stretch for about 30 to 60 seconds while focusing on deep, steady breathing.
- Repeat this process for about 5 to 10 minutes a few times a week.
4. Listen to Your Body
- This should not be painful. A slight stretching or tingling sensation is normal, but if there is discomfort, ease up.
- Breathe deeply and allow your body to relax as you go.
- Treat this as an opportunity to connect with your body and prepare for birth.
Perineal Massage Timing
It’s recommended to begin perineal massages around week 34 or 35 and continuing several times a week. Some women even make it a daily practice—do what feels right for you.
However, you should avoid perineal massage if:
- You have a vaginal infection, such as a yeast infection or bacterial vaginosis.
- Your midwife or doctor has advised against vaginal stimulation due to a high-risk pregnancy.
- You experience significant pain—if this happens, check in with your healthcare provider.
Honoring Your Birth Journey
Your body has an incredible ability to birth your baby, and perineal massage is just one way to support the process naturally. Whether you choose to incorporate this practice or not, trust that your body knows what to do. The more we care for and listen to our bodies, the more empowered we feel as we prepare for birth and beyond.
If you’d like to learn more or have questions, Midwife360 is here to support you every step of the way.
