By Andrew Siyabalawatte and Sumaiya Farheen, Jan 2023.
Posture Massage during pregnancy is often frowned upon. It not safe some say, however, following the first trimester and if utilised appropriately, posture massage can make pregnancy a lot easier to manage. Read on to find out how.
A Natural Stress Reliever in Posture
Cortisol is a hormone that is normally released in response to stress. During pregnancy, cortisol levels can increase. Levels are normally higher in the morning and lower in the evening. High levels of cortisol is likely to result in higher levels of stress, anxiety and pain.
Research shows that posture massage can reduce stress hormones in your body and relax and loosen your muscles in posture, which can help in pain.
My Personal Experience
During my wife’s pregnancy, I gave her slow, long massage strokes. I focused on her back muscles, which worked harder to adjust to carrying the baby. During and following treatment, she would feel relaxed and she said that it also helped her sleep better.
Pregnancy Posture Massage for Back Pain
Posture Massage may provide short-term relief for daily aches and back pain. It is particularly useful if you are experiencing cramps in the legs and lower back due to the reduced blood circulation to the periphery as the body proritises the fetus.
How To Fix Back Pain During Pregnancy
A key tip is to focus on maintaining good posture as your body develops. It is all too easy to let your body succumb to the extra weight, however paying attention to your posture-whether you’re standing, sitting, or sleeping-goes a long way toward preventing back pain.
STANDING
With the weight of your baby bump, it is normal for you to bend forward in you posture gradually without noticing. Therefore focusing your weight through your heels while leaning back a bit, will help stop the important stability muscles of the back from overstretching.
SITTING
Sit with your back straight without leaning forward and your shoulders pushed back. If you are sitting on a sofa or a couch, avoid crossing your legs and slouching as it will further overstretch the muscles of the back. Instead, sit on a chair like you would on an exercise ball. If you need support, use a backrest that you can place on your chair, sofa, or car seat.
SLEEPING
Due to being in various positions for several hours, how you sleep is key to managing back pain, especially during pregnancy massage. It is advisable that you do not sleep on your back as the pressure of your baby’s weight will press on your back, causing it to ache. Instead, sleep on your side with a pillow placed between your legs. This will help to take the weight off the pelvis, back and hips.
Is it Safe To Have Massage During Pregnancy?
The NHS states that pregnancy massage is one of the safe complementary therapies you can use during pregnancy massage.
Generally it is advised to avoid pregnancy massage in your first trimester, especially if you have a history of miscarriages. Indeed, many reputable therapists will not undertake massage on pregnant women in their first trimester. There isn’t any evidence to prove that massage can trigger miscarriage, but it’s a sensible precaution to take. Here at Back To Health Wellness, our therapists will always assess beforehand to determine whether it is safe or not to carry out massage.
Is Posture Massage Important After Delivery?
The body undergoes various physiological and hormonal changes to adjust back to its pre-pregnancy state. Anyone who has been through childbirth is likely to have accumulated muscle tension and posture issues. We look at the whole body as a unit, in order to help you recover to your pre-pregnancy massage levels of strength. Posture massage helps the body to relax the tired muscles, and overall increase the flow of blood in pregnancy massage. This acts as a recharge to the body as it has undergone so many changes.
Massage and Postpartum Depression
Postpartum depression is a common condition that affects many women after giving birth. It causes sadness, anxiety, and exhaustion that can last for weeks or months. These feelings interfere with daily life.
A study involving several pregnant women diagnosed with major depression were given 12 weeks of twice per week massage therapy by their significant other or only standard treatment as a control group. The posture massage therapy group women versus the control group women not only had reduced depression by the end of the therapy period, but they also had reduced depression and cortisol levels during the postpartum period.
Do you want to find out how maintaining good posture helps to improve symptoms of depression?
Do Massage Guns Work?
Handheld percussive massage treatment has gained popularity in recent years, for both therapeutic use and in sports practice. Practitioners use it to increase flexibility and performance, and to accelerate recovery. In fact, this study concluded using a massage gun for 5 mins on muscles of the calf area can increase range of motion.
A massage gun can be used during pregnancy. If used correctly, it can be a useful in temporarily relieving stress and muscle tension, so long as you follow safety precautions and avoid sensitive areas.