How to Prepare Your Body for a Smoother, Less Painful Delivery
Pregnancy and birth are powerful experiences—but many expectant parents worry about one thing: vaginal tearing during childbirth. The good news? There’s a simple, evidence-based practice that may help reduce that risk and make your birthing experience more comfortable: perineal massage.
What Is Perineal Massage?
Perineal massage is the gentle stretching and massaging of the perineum—the area between the vaginal opening and the anus—during the last few weeks of pregnancy. Practicing this technique 3–4 times per week starting at 34–35 weeks can help prepare your body for vaginal birth.
Key Benefits of Perineal Massage
1. Reduces the Risk of Vaginal Tearing
The main benefit of perineal massage is its ability to help prevent perineal tears and the need for episiotomies during vaginal birth. By increasing the elasticity and flexibility of the perineal tissues, your body is more likely to stretch rather than tear as the baby’s head crowns.
2. Less Pain and Discomfort During Birth
Learning how to relax and breathe through perineal stretching helps you practice mind-body connection and breathwork—key techniques used during labor. As you become more familiar with the sensations of pressure and stretch, you may find it easier to stay calm and focused during delivery.
3. Shorter Second Stage of Labor
Some studies suggest that perineal massage may help shorten the pushing stage of labor. Relaxed, pliable tissues can help your baby move through the birth canal more efficiently, potentially reducing the amount of time and effort required.
4. Enhances Partner Connection and Support
If you choose to include your partner in your perineal massage practice, it can become a powerful tool for bonding and intimacy during pregnancy. Your partner can learn how to provide hands-on support and become more confident and involved in your birth preparation process.
How to Perform Perineal Massage
- Start at 34 weeks of pregnancy
- Use clean hands and a natural oil or lubricant (like vitamin E oil, coconut oil, or a water-based lubricant)
- Gently insert thumbs about 1 to 1.5 inches into the vaginal opening
- Apply downward pressure toward the rectum, then sweep outward in a “U” shape
- Hold gentle pressure for 1–2 minutes, focusing on breathing and relaxation
- Continue for 5–10 minutes, a few times per week
Is Perineal Massage Right for Everyone?
While perineal massage is generally safe, it may not be recommended if you have a high-risk pregnancy, active infection, or certain medical conditions. Always talk with your midwife or OB provider before starting any new birth preparation technique.
A Simple Technique With Big Benefits
At From The Heart Doula, I teach perineal massage techniques as part of my birth education and doula support services. I believe in empowering pregnant people with simple, practical tools that can make a big difference in your birth experience—both physically and emotionally.
If you’re looking to prepare your body for a more comfortable and confident birth, consider adding perineal massage to your third-trimester routine.
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From The Heart Doula 