A pregnancy massage is a conventional massage adapted for a pregnant body: you lie on your side supported by cushions rather than face down, pressure is moderated, the abdomen and deep lower back are avoided, and the therapist holds a specific pregnancy qualification. Most UK therapists offer it from 13 weeks. A 60 minute session costs £50 to £75.
Key takeaways
- It is adapted, not different
- The strokes are largely those of a Swedish massage. What changes is positioning, pressure, oil choice and which areas are treated.
- Side-lying is the standard position
- Supported by cushions between the knees, under the bump and under the upper arm, from the second trimester onwards.
- Specific training is required
- A dedicated pregnancy massage qualification on top of ITEC or VTCT Level 3, not just general experience.
- Most therapists start at 13 weeks
- The first trimester is generally avoided as a precaution, and many insurance policies specify this.
- Expect a longer consultation
- How far along you are, complications, medication and what your midwife has said. A therapist who does not ask is not trained for this.
- Firm work is still possible
- Shoulders and upper back can be worked properly. It is the abdomen and deep lower back that are avoided.
- It costs £50 to £75 for an hour
- Slightly more than a standard massage, reflecting the additional training required.
What it is
A pregnancy massage is not a separate technique so much as a set of adaptations applied to conventional massage. The strokes are largely those of a Swedish massage: long gliding movements, kneading, and work on the shoulders, back, legs, arms and feet.
What changes is everything around the strokes. You are positioned differently, the pressure is calibrated for a body whose ligaments have loosened, certain areas are avoided entirely, and the oils used are chosen with pregnancy in mind.
Those adaptations exist because pregnancy genuinely changes the mechanics. Relaxin loosens ligaments, making joints more mobile and more vulnerable to overstretching. Blood volume increases substantially, which changes how fluid pools in the legs. The centre of gravity moves forwards, loading the lower back and pelvis. A therapist without pregnancy training will not necessarily adjust for any of this.
What changes compared with a normal massage
| Standard massage | Pregnancy massage | |
|---|---|---|
| Position | Face down, then face up | Side-lying with cushions, sometimes semi-reclined |
| Pressure | Light to intense | Light to moderate |
| Abdomen | Sometimes included | Avoided |
| Deep lower back | Commonly worked | Worked cautiously or avoided |
| Ankle and hand points | Worked freely | Certain points avoided before 37 weeks |
| Heat treatments | Available | Not used at any stage |
| Essential oils | Free choice | Restricted list |
| Session length | 60 to 90 minutes | Usually 60, sometimes shorter |
| Therapist qualification | ITEC or VTCT Level 3 | Level 3 plus pregnancy training |
Positioning in more detail is covered in pregnancy massage positions.
Your first session, step by step
- Arrive ten minutes early. The consultation form is longer than usual.
- Consultation. How many weeks you are, how the pregnancy has gone, single or multiple, any complications, medication, and what your midwife has said. Expect this to take five to ten minutes.
- Undressing. The therapist leaves the room. You undress to your comfort level and get onto the couch under the towels.
- Positioning. The therapist will help you settle side-lying, usually on your left, with a cushion between your knees, one supporting the bump and one under your upper arm. Getting this comfortable takes a minute or two and is worth doing properly.
- Treatment. Typically back, shoulders, hips, legs and feet on one side, then a change of sides for the other. Some therapists finish with you semi-reclined for the neck, shoulders and scalp.
- Getting up. Slowly, and with help. Roll onto your side first, then push up to sitting, and sit for a moment before standing.
Sessions usually run 60 minutes, though later in pregnancy some women prefer 45 simply because lying still becomes harder.
How it feels
Comfortable, and for most women the most comfortable they have been all week. The side-lying position with proper cushion support is often a relief in itself, particularly in the third trimester when finding any comfortable position is difficult.
Pressure is moderate rather than deep. That said, firm work on the shoulders and upper back is entirely appropriate if that is where you hold tension, and a good therapist will ask. It is the abdomen and deep lower back that are treated cautiously.
Tell the therapist immediately if you feel dizzy, breathless, nauseous or simply uncomfortable in the position. All are easily addressed, usually by repositioning.
What it helps with
- Lower back and pelvic girdle pain. The most common reason women book, and the most reliably helped[1].
- Swollen ankles and feet. Particularly with lymphatic technique adapted for pregnancy.
- Sleep. Most women report sleeping better the night of a session, which matters a great deal late on.
- Anxiety. Consistently reported reductions, which is why massage features in many maternity wellbeing programmes.
- Shoulder and neck tension. Often worse in pregnancy because of postural change and disturbed sleep.
- Simply being looked after. An hour where nothing is expected of you is not a trivial benefit.
The fuller picture, including safety and timing, is in the pregnancy massage guide.
Questions to ask when booking
- What pregnancy massage qualification do you hold? A specific certificated course, not a weekend introduction.
- From what stage does your insurance cover pregnancy? Many policies specify the second trimester onwards.
- How will you position me? Side-lying with cushion support is the expected answer. Be cautious of anyone proposing to have you face down on a couch with a hole cut in it, which is not standard UK practice.
- Do you have experience with my situation? Particularly relevant for multiple pregnancies or pelvic girdle pain.
Tell your midwife you are having massage. It is very unlikely to raise any concern, but they should have the full picture. Speak to them before booking if you have pre-eclampsia, high blood pressure, unexplained bleeding, placental complications, a history of preterm labour or a pregnancy classed as high risk[1].
Every therapist listed on Massages Bristol is checked for relevant qualifications and public liability insurance before publication[2], and you book direct with no commission. Browse pregnancy massage in Bristol, the full directory, or your area including Clifton, Bishopston and Southville.
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This article is researched by the Massages Bristol editorial team using NHS guidance, professional body standards and published research, and is checked against the practice of the qualified therapists listed in our Bristol directory. It is reviewed and updated when guidance or standard practice changes. It is general information, not medical advice: speak to your GP if you have a health condition that may affect treatment.