Benefits of Pregnancy Massage
Enhanced immunological function
Reduced labor time and complications
Increased uterine blood supply to enhance fetal health
Increased circulation
Improved sleep
Reduced swelling from increased lymphatic flow
Helps with postpartum depression by lowering levels of norepinephrine and cortisol and increasing levels or serotonin and dopamine
Reduced fear and anxiety
Reduces the risk of pubic symphysis separation
Reduces the risk of injury to the diastasis recti
Best Sleeping Positions To Help you Stay Aligned and Comfortable During Pregnancy
First Trimester (1-13 weeks)-
During the first trimester you can sleep as you usually would. Sleeping on your back, sides, or stomach is perfectly acceptable.
Second Trimester (14-26 weeks) and Third Trimester (27-40+ weeks)-
During your second trimester is when your sleeping habits will change. This is when you will want to start to avoid lying on your stomach and lying flat on your back. Adding pillows when you sleep will greatly help you in preventing injuries and staying as comfortable as possible as you get further along into your pregnancy.
Sleeping on your side during pregnancy is often the most recommended way to sleep during pregnancy. This applies especially if you have a high-risk pregnancy, as you will most likely be told by your doctor to only sleep on your left side to provide your baby with adequate blood flow throughout your pregnancy.
When sleeping on your side during pregnancy it is important to stack and support your joints as best as possible as they are more supple due to the hormone called relaxin.
To sleep correctly on your side during pregnancy you want to make sure you have a pillow that supports your neck correctly, a pillow that supports your belly, a pillow that supports your arms, and a bolster that supports your hips correctly. It will look very similar to what is pictured above.
If you would prefer to sleep on your back during your second and third trimester, it is important to do so correctly so that blood flow to baby is not limited or blocked. To avoid this, you simply have to prop yourself up at 45 degrees and prop up your right hip.
Pregnancy is all about pillows! Pillows, pillows, and more pillows!
Recommended Pillows For Side Sleeping:
Pregnancy pillows can be a cost-effective solution for side-sleepers during their pregnancy. If you decide to go this direction during your pregnancy, I suggest reading how to bolster yourself correctly below. I stress, again, that it is extremely important to keep stacked and aligned joints during pregnancy because if you don't it can lead to muscle and joint pain during and after pregnancy. So, if you decide to go with an all-in-one pregnancy pillow, I suggest going with a high quality one that provides all the same supports as the individual pillows below such as this one from Boppy.
I recommend using this pregnancy pillow in addition to the pillow from Cushion Lab below. This pillow provides amazing back and belly support but, I personally prefer the knee support mentioned below. Find it HERE.
I love all of the options from Cushion Lab but this pillow is amazing because it is a great posture pillow option for both side and back sleepers which is hard to find!
Get it HERE.
By stacking your hips on top of one another and placing just the top leg on top of the bolster you are stabilizing the pelvis. This is superior to placing a pillow between the knees because when you do that, the top hip can shift forward or backwards and create an imbalance in the hips, leading to muscle tightness that can make giving birth more difficult. Obviously the model in the picture is not pregnant so this bolster would be placed just below the belly and you would also use a belly support pillow (below). Find it HERE.
A belly support pillow is a must-have! When you are pregnant and you lay on your side, your pregnant belly succumbs to gravity, and therefore can pull your spine out of alignment. A belly support pillow will help to keep your spine in an aligned position which will help you avoid muscle and joint pain during and after your pregnancy. Find it HERE.
Body Pillows are an amazing option for back-support during pregnancy. I highly recommend getting one that is memory foam like this one so that it has enough support to keep you propped up on your side and your hips stacked. Find it HERE.
Recommended Pillows For Back Sleeping:
If you would prefer to sleep on your back during your second and third trimester, it is important to do so correctly. Sleeping on your back during pregnancy, especially after 28 weeks, WITHOUT PROPER BOLSTERING may increase the risk of stillbirth, reduced fetal growth, low birth weight, and preeclampsia. This is because the weight of the uterus can compress major blood vessels that supply blood and oxygen to the baby. Sleeping on your back can also put pressure on your spine and back muscles, which may lead to or worsen lower back pain. To avoid this, you simply have to prop yourself up at 45 degrees and prop up your right hip. I suggest buying a wedge bolster and pillow to prop your right hip up, the belly support pillow above works amazing as a hip prop!
I love all of the options from Cushion Lab but this pillow is amazing because it is a great posture pillow option for both side and back sleepers which is hard to find!
Get it HERE.
This belly support pillow can double-up as a great pillow to support under your right hip when laying on your back during pregnancy. It is important to prop your right hip up when laying on your back in the 2nd and 3rd trimesters because it alleviates the pressure on the inferior vena cava, which is the main supply of blood to the baby. This blood supply is important because it provides the fetus with oxygen and nutrients while removing waste products and carbon dioxide. Find it HERE.
If you are sleeping on your back during pregnancy, a wedge is necessary to prop yourself up at least 45 degrees to maintain the best blood flow to the baby. Propping yourself up alleviates the pressure on the inferior vena cava, which is the main supply of blood to the baby. This blood supply is important because it provides the fetus with oxygen and nutrients while removing waste products and carbon dioxide. Find it HERE.
Essential Oils For Pregnancy: Yes or No?
If you are going to use essential oils during your pregnancy, it is important to know which essential oils are safe and which essential oils are not. It also important to note that using high-quality essential oils can make a big difference in how safe and effective they are. I highly suggest using essential oils from doTERRA or Young Living. These two essential oils brands are well known for being the highest quality oils on the market.
It is recommended to hold off on using essential oils until the second trimester. Essential oils should be used in moderation during pregnancy and breastfeeding and if applied to skin, always mixed with a carrier oil such as coconut oil. I love the fractionated coconut oil from doTERRA, get it HERE.
It’s also helpful to consult with your doctor before you start using essential oils while pregnant.
Essential Oils That Benefit Pregnancy
Essential oils can have so many positive benefits for pregnant women such as helping with nausea, stress, and sleep.
Cardamom. Helps with morning sickness and nausea. (doTERRA)(Young Living)
Frankincense. Stimulates calm, relaxation, and a good night’s sleep. (doTERRA)(Young Living)
Geranium. Promotes a positive mood. (doTERRA)(Young Living)
German or Roman chamomile. Stimulates calm, relaxation, and a good night's sleep. (doTERRA)(Young Living)
Ginger. Helps with morning sickness and nausea. (doTERRA)(Young Living)
Lavender. Stimulates calm, relaxation, and a good night's sleep. (doTERRA)(Young Living). It is important to note that only English lavender or Lavender angustifolia is safe for pregnancy, French lavender or Lavandula dentata or stooechas is NOT safe for pregnancy. Both the lavenders from doTERRA and Young Living are safe for pregnancy.
Lemon. Improves your mood. (doTERRA)(Young Living)
Neroli. Stimulates calm, relaxation, and a good night's sleep. (doTERRA)
Patchouli. Improves your mood. (doTERRA)(Young Living)
Petitgrain. Stimulates calm, relaxation, and a good night's sleep. (doTERRA)
Rose and rosewood. Stimulates calm, relaxation, and a good night's sleep. (doTERRA)
Sandalwood. Improves your mood. (doTERRA(Indian))(doTERRA (Hawaiian))
Wild orange. Improves your mood. (doTERRA)(Young Living)
Essential Oils To Avoid During Pregnancy
While a lot of essential oils can be extremely beneficial for pregnancy, there are essential oils that you want to stay far away from while pregnant and breastfeeding.
Aniseed.
Basil. Uterine contractions, liver problems for baby, disrupts hormones and stunts developmental process.
Birch. Not enough research has been done on birch oil to consider it safe.
Camphor. Toxic to the fetus and disrupts hormones and stunts developmental process.
Cedarwood. Uterine contractions and miscarriage risk.
Cinnamon. Uterine contractions and miscarriage risk.
Clary Sage. Uterine contractions and miscarriage risk.
Fennel. Affects estrogen levels and is linked to preterm birth.
Hyssop. Uterine contractions and miscarriage risk.
Jasmine. Uterine contractions and miscarriage risk.
Juniper Berry. Uterine contractions and miscarriage risk.
Lavender. Uterine contractions. A lot of sources will tell you that lavender is safe for pregnancy but I have personally heard stories of french lavender causing uterine contractions, especially when used in a bath. It is important to note that only English lavender or Lavender angustifolia is safe for pregnancy, French lavender or Lavandula dentata or stooechas is NOT safe for pregnancy. Both the lavenders from doTERRA and Young Living are safe for pregnancy.
Mugwort. Uterine contractions and miscarriage risk.
Myrrh. Uterine contractions and miscarriage risk.
Oak Moss. Uterine contractions and miscarriage risk.
Parsley Seed or Leaf. Uterine contractions and miscarriage risk.
Pennyroyal. Uterine contractions and miscarriage risk. Can also cause syncope, seizures, coma, cardiopulmonary collapse, acute liver injury, renal insufficiency, and multiorgan failure.
Peppermint. Uterine contractions and can reduce milk supply during breastfeeding.
Rosemary. Uterine contractions and miscarriage risk.
Rue. Uterine contractions and miscarriage risk.
Tansy. Uterine contractions and miscarriage risk.
Tarragon. Not enough research has been done on tarragon oil to consider it safe.
Thuja. Uterine contractions and miscarriage risk.
Thyme. Uterine contractions and miscarriage risk.
Wintergreen. Has blood-thinning effects.
Dry Brushing During Pregnancy
Dry brushing can be a safe and beneficial self-care practice during pregnancy. It involves using a coarse bristle brush to gently brush the skin in light strokes, starting at the extremities and moving towards the heart. Dry brushing is best to do before bathing
How to Dry Brush
Before bathing create a space to mindfully make long, slow and gentle strokes.
You'll want to make multiple strokes in each area.
Begin sweeping your feet, starting with the soles of your feet as this area has many little nerve endings that need to be stimulated.
Continue brushing up your legs to the top of your hip bones.
Proceed to your hands, then move up to your arms and even into your armpits.
Then brush from your neck down towards your heart
Use circular clockwise strokes on your abdomen - this follows the path of your colon and helps stimulate elimination.
Brush upwards from your lower back.
Repeat this process as many times as you would like.
Benefits of Dry Brushing During Pregnancy
Improved circulation
Lymphatic drainage
Reduces stretch marks
Exfoliation
This dry brush from Amazon is the best! Find it HERE.
Relaxin and the Importance of Self-Care During Postpartum
During pregnancy and postpartum, a hormone called relaxin runs through your body. Relaxin's main goal is to relax the muscles, ligaments, and joints in the pelvis and soften and widen the cervix to prepare for delivery.
Relaxin helps the body to handle increased blood volume, thus giving muscles the added blood supply to move and mold to make room for baby during pregnancy. Relaxin loosens muscles, tendons, ligaments and cartilage to prepare for birth but this also makes your body more susceptible to injury because of this 'loose' state.
Increased relaxin continues to run through your body for 5 months after pregnancy, which gives you an advantage in healing from the trauma that is childbirth. Restructuring and rebuilding your body will be much easier to do when you've got the added benefit of this hormone present in heightened levels.
During these 5 months, your muscles will have more blood flow and elasticity, your bones will have a better ability to regrow and reshape back to normal posture (without all that weight on the front of your torso!), and your skin will have more collagen to heal scar tissue. With the right strengthening, stretching, massage, and rest, you can more easily heal from pregnancy within these first 5 months after pregnancy. After 5 months, the relaxin will have dissipated and healing will become more difficult and strenuous.
Working with a qualified pregnancy massage therapist (like me!) can be really helpful during and after your pregnancy. We should be able to help you stabilize the body, avoiding injuries from relaxin. I can also give you exercises to help strengthen the muscles that become weak with the added weight of baby and stretches to help release muscles that are taking on all of the added weight from baby.
Acupressure Points That Affect Pregnancy
Pressure points can be an extremely useful tool during pregnancy but they are also something that you need to be aware of due to the fact that some pressure points may not be beneficial during the first 29 weeks of pregnancy.
Acupressure Points that Can Help to Induce Labor (Recommended Only Past 30 Weeks):
Note that is important to only use these past 30 weeks. A massage therapist trained in pregnancy massage should be trained in all of these points and will not spend a lot of time on them. They do not need to be avoided entirely because it does take time to activate each point but, for example if you go and get a pedicure with a long foot massage before 30 weeks and they spend too much time in one spot, it can be harmful to your pregnancy.
Bladder 67
Bladder 67 (BL67) is an acupuncture point on the outer surface of the pinky toe hangnail, near the lower outside corner of the toenail. It's located at the end of the Bladder meridian, which runs from the eyes, down the spinal cord, and down the back of the legs. BL67 is also known as Zhiyin, which translates to "reaching yin".
During pregnancy, stimulating BL67 may help turn a baby from a breech position to a head down position. Some say that stimulating BL67 can: Relax the uterus, Increase fetal movement, Stimulate the production of placenta estrogen, and Activate the fetus's adrenocortical.
What to do: Some recommend stimulating BL67 with moxa sticks for 15–20 minutes a day for at least 10 days. Others recommend starting treatments as early as 30–31 weeks if an ultrasound shows the baby is breech.
Spleen 6 point
The spleen 6 point (SP6) is considered one of the more versatile and commonly used points. It’s used for many conditions, including labor induction.
Known as Sanyinjiao — or three yin intersection — SP6 is located above the ankle, on the backside of the shinbone (lower calf). It’s about the distance of four finger widths above the inner ankle bone.
What to do: Use your index finger to apply firm pressure on the point for a few seconds. Take a 1-minute break before repeating.
Bladder 60 Point
A few inches below SP6 is bladder 60 (BL60). This point is known as the Kunlun, named after the mountain range in Asia.
The Kunlun point is located on the foot, in the depression between the ankle and the Achilles tendon. It’s used to promote labor, ease labor pain, and reduce obstruction.
What to do: Use your thumb to apply light pressure to BL60 and massage the point for a few minutes.
Pericardium 8 Point
Known as Laogong, or labor palace, the pericardium 8 (PC8) point is said to be very useful in inducing labor.
It’s located in the center of the palm. You can find it easily by making a fist and finding the point where your middle fingertip touches your palm.
What to do: Use the thumb of your other hand to apply light pressure to the point. Massage for a few seconds.
Large Intestine 4 Point
The most common point in acupressure therapy, the large intestine 4 point (LI4) is known as Hegu, meaning “joining valley.”
It’s located on the back of the hand, deep between the webbing of your thumb and pointer finger. Like BL67, the LI4 point is believed to induce labor. It may also stop pain and strengthen immunity, among other problem-relieving functions.
An older 2012 studyTrusted Source found that LI4 accupressure resulted in lower labor pain ratings, as well as shorter periods of second stage labor and active labor.
What to do: Apply soft pressure with your thumb and massage the point for one minute, take a 1-minute break and start again.
Bladder 32 Point
Bladder 32 (BL32), also called the Ciliao — which means second crevice — is located in the dimple of your buttocks, which you can find by running your fingers down your spine until you reach right above your intergluteal cleft.
This point is believed to trigger contractions and help relieve gynecological issues.
Research suggests acupressure on the BL32 point may reduce labor pain. Compared to the LI4 point, BL32 was slightly more effective for reducing pain in this study.
What to do: Press firmly on the point and massage, moving toward the buttock. This should be repeated for a few minutes.The spleen 6 point (SP6) is considered one of the more versatile and commonly used points. It’s used for many conditions, including labor induction.
Known as Sanyinjiao — or three yin intersection — SP6 is located above the ankle, on the backside of the shinbone (lower calf). It’s about the distance of four finger widths above the inner ankle bone.
OR
Use your index finger to apply firm pressure on the point for a few seconds. Take a 1-minute break before repeating.
Liver 3 Point
LV3 (Taichong): Located on the top of the foot, in the depression between the big toe and the second toe’s tendons. It’s associated with the Liver meridian and is thought to promote the smooth flow of energy, which may indirectly influence uterine contractions.
What to do: Place your foot flat on the floor. Find the soft skin between your big toe and second toe. Place your thumb or index finger in the gap between your toes and slide it down about two finger widths. Apply firm but gentle, circular pressure for 1–3 minutes. Repeat on the other foot.
Disclosure: This post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links, this supports my small business at no cost to you.
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