Three Benefits of Pregnancy Massage for You (and Your Baby)

By Meredith | Licensed Massage Therapist & DONA-Trained Birth Doula

Pregnancy comes with the world’s longest “don’t do this” list. Don’t eat sushi. Don’t drink coffee. Don’t lift heavy things. Don’t, don’t, don’t.

But here’s something you CAN do: get a massage. And not only is it safe—it’s actually really good for both you and your baby.

After working with pregnant clients for over 15 years, I’ve seen how massage can completely change someone’s pregnancy experience. The research backs this up too, which is why I wanted to share three benefits that go way beyond just “feeling pampered.”

1. Your Mental Health Actually Improves

Look, pregnancy is a lot. Your body’s changing daily, your brain feels foggy, and everyone keeps asking how you’re feeling but nobody really wants to hear the honest answer.

Here’s what the research shows: when pregnant women get regular massage, their anxiety and depression scores drop significantly. We’re talking about real, measurable improvements in mental health.

But here’s what I see in my practice:

Gabby came to me during COVID when she was feeling completely isolated. She’d been working from home, hadn’t seen many people, and was just overwhelmed. She didn’t even realize massage was something that I could do while I was pregnant.

What she discovered was that massage wasn’t just about her sore back — it was “doing something for myself, for my mental health, for my physical health” as she put it. She started booking every month to six weeks throughout her entire pregnancy because it gave her something to look forward to and a way to actually take care of herself.

Why this works:

When you get a massage during pregnancy, your stress hormone levels (cortisol) actually drop. Lower stress hormones mean you feel calmer, sleep better, and can handle the daily challenges of pregnancy without feeling completely overwhelmed.

2. That Sciatic Pain Everyone Says Is “Normal”? It Doesn’t Have to Be.

I can’t tell you how many clients come to me saying their doctor told them sciatic pain is just “part of pregnancy” and they need to deal with it.

That’s not true. And the research proves it.

Here’s what’s actually happening: As your uterus grows, it puts pressure on the muscles in your pelvic floor and lower back. This tension spreads down to your legs and can compress nerves, causing that shooting pain that literally stops you in your tracks.

Massage works because it releases the tension in those overworked muscles, taking pressure off the nerves.

Becca’s story:

Becca came to me with sciatic pain so bad she’d be walking and suddenly freeze because of the shooting pain. Her regular massage therapist couldn’t work with her during pregnancy, so she found me.

“Once I was very consistent with them, I didn’t have my shooting sciatic pains that would stop me dead in my tracks,” she told me.

She could finally function normally during her pregnancy instead of constantly bracing for the next wave of pain.

3. Better Outcomes for Your Baby (And Easier Labor for You)

This one always surprises people, but the research is pretty incredible.

When pregnant women get regular massage, their babies are born at healthier weights and are less likely to be premature. The babies also have lower stress hormone levels and perform better on developmental assessments after birth.

And get this: women who received massage during pregnancy had labors that were an average of 3 hours shorter and needed less pain medication.

Why this happens:

The American College of Obstetricians and Gynecologists (ACOG) states that “massage is a good way to relax and improve circulation” during pregnancy. 

When you’re less stressed and more comfortable during pregnancy, your baby benefits directly. Lower maternal stress means your baby isn’t constantly exposed to stress hormones in the womb, which supports their development.

Think about it this way: taking care of yourself during pregnancy IS taking care of your baby.

What I tell my clients:

Gabby put it perfectly when she said it was “really refreshing” to spend time with “someone who is focusing on the changes in your body, that’s not your doctor, that’s not telling you not to do something.”

Your body is doing incredible work right now. It deserves support, not just clinical check-ins where you’re told everything is “normal” even when it doesn’t feel that way.

The Bottom Line

You don’t have to just “power through” pregnancy discomfort. You don’t have to accept that feeling anxious or overwhelmed is just part of the process.

Pregnancy massage isn’t a luxury—it’s support for one of the biggest physical and emotional transitions of your life.

Whether you’re dealing with physical pain, feeling mentally overwhelmed, or just want to give yourself and your baby the best possible start, massage can be a game-changer.

You deserve care that goes beyond “that’s normal.” You deserve someone who sees you as a whole person going through something incredible, not just a checklist of symptoms to manage.

Ready to experience what real pregnancy support feels like?

If you’re in the Capital Region and looking for pregnancy massage that combines expertise with genuine care, I’d love to support you through this journey.

Questions about what to expect or whether pregnancy massage is right for you? I’m here to help you figure out what kind of support would feel best.

About Meredith: I’m a licensed massage therapist with over 15 years of experience. I specialize in pregnancy massage and am also a DONA-trained birth doula. 

Sources: 

Hall HG, et al. “The effectiveness of massage for reducing pregnant women’s anxiety and depression; systematic review and meta-analysis.” Midwifery. 2020.

Field T, et al. “Pregnancy and labor massage.” Women’s Health. 2010.

American College of Obstetricians and Gynecologists. “Can I get a massage while pregnant?” 2020.

American Pregnancy Association. “The Benefits of Prenatal Massage Therapy.”

American Massage Therapy Association. “Recent Research Highlights the Benefits of Massage Therapy During Pregnancy and Labor.” 2024.