Performing a perineal massage involves stretching the perineal tissue to help prepare for birth. The perineum is the area of skin and muscle between the vagina and the back passage.
Massaging the area from 35 weeks of pregnancy has been shown to help reduce the risk of tearing or the need for an episiotomy (cut) as massage helps the tissue to stretch naturally.
Get an overview of the antenatal perineal massage from the video below.
Teaches you how to relax your pelvic floor muscles when you feel a stretching sensation
Helps to desensitise the perineum, reducing the pain in the area
When should you perform a perineal massage?
You can achieve the best results from a perineal massage by massaging regularly from 35 weeks of pregnancy. We recommend repeating this 2-3 times daily for 2-3 minutes.
When shouldn’t you perform a perineal massage?
You shouldn’t perform a perineal massage if you have thrush, a urine infection or genital herpes.
If your obstetric team advises not to perform a perineal massage, you should take their advice.
Perineal massage technique and preparation
Preparation
You can perform the massage yourself, or your partner can do it. If you need help to locate the area between the vagina and the back passage, using a mirror can help you.
Some other preparation tips include:
Clean your hands and clip your nails
Ensure your bladder is empty
You may find that having a bath beforehand will relax and soften the tissue
Use a bio-oil or a similar nonperfumed and nut-free lubricant for massaging the perineum
Position
You want to be in a relaxed and comfortable position, so we recommend performing the massage in bed. For maximum support, use pillows to support your back and keep your knees bent.
Other positions you can try include:
Lean back against a wall and squat down (you can also lean forward on a bed or chair)
Sit on the toilet
Stand with one foot raised on the toilet (or chair)
Kneel on all fours
Technique
Using your chosen bio-oil or lubricant, start firmly massaging your perineum (between the vagina and back passage). Move your fingers in a circular motion, and continue this for 2 minutes.
Stretch the perineum in a sweeping motion, using your fingers or thumb. While you stretch the perineum, press down and outwards from one side to the other. Continue this for 2 minutes.
With your thumb inside the vagina and your forefinger on the perineum, firmly massage the skin between. Continue this for 2 minutes.
Remember to stop if you feel more than firm pressure at any point. Doing this will help avoid perineal tears.
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