If you’re anything like I was towards the end of my first pregnancy, you might be feeling a mix of excitement, nerves, and a touch of “let’s get this show on the road!” Trust me, you’re not alone in those thoughts.

As a Physio and a mum myself, I’ve been there, and I’m here to share a little secret weapon that can help you feel more prepared for your birth, perineal massage.

Why Should You Think About Perineal Massage?

Let’s start with a quick bit of background. The perineum is the area between the back of your vaginal opening and your back passage. During childbirth, this tissue stretches to allow your baby to be born. We can give this area a little TLC in the weeks leading up to labour to help it stretch more comfortably and reduce the risk of a severe tear. Think of it like an athlete stretching before a big event. Studies even show that perineal massage can help reduce tearing in first-time mums. How good!

When to Start

Most women can start practising perineal massage from 36 weeks of pregnancy. Before you begin, it’s important to check in with your midwife or doctor to make sure it’s suitable for you. There are a few situations where massage isn’t recommended, such as if you have a low-lying placenta. But assuming all is good to go, here’s how you can get started.

How to Do Perineal Massage

I recommend starting in a warm (not too hot) bath or in the shower. If you are in the shower, pop your foot on a stool as if you were shaving your legs. 

Here’s a step-by-step guide:

Get clean and comfy: Trim your nails (ouch), wash your hands, and empty your bladder.

Use a lubricant: A natural oil like almond, olive, or coconut oil works well. My top lubricant recommendation is Olive and Bee Intimate Cream. It is all natural and can be used as a vaginal moisturiser if you are dry postnatally. Apply a little to your fingers and the perineal area.

Start gently: Insert your thumb just inside your vagina and gently press downwards towards your anus. You might feel a bit of a tingling or stretching sensation, that’s normal. It may feel uncomfortable but never painful.

Stretch and massage: Gradually stretch in a U shape motion on the back ⅔ of the vagina, applying pressure downwards and outwards. Breathe deeply as you go to help your muscles relax.

Take your time: Aim for about 5 minutes every 2 days. You can do this yourself, or if you feel comfortable (or struggle reaching), your partner can help too. 

What If It’s Not for You?

Now, let’s keep it real. Perineal massage isn’t everyone’s cup of tea, and that’s absolutely fine. Preparing for birth is deeply personal, and there’s no one-size-fits-all approach. If you’d rather focus on relaxation techniques, breathing exercises, or just enjoying the final weeks of pregnancy, go for it! Every woman’s journey is unique, and what matters most is that you feel empowered and ready in your own way.

Perineal massage can be a fantastic tool in your pregnancy physio toolkit, helping your body prepare for the amazing moment of bringing your baby into the world. If you’re curious to learn more or want a detailed guide, we’ve got you covered.

[Download our free guide here] and let’s help you feel confident, relaxed, and ready for this incredible journey. You’ve got this!