*This content is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider before beginning any new practices during pregnancy, including perineal massage. Every pregnancy is unique, and what works for one person may not be appropriate for another.
Perineal massage is a simple technique that can help reduce the likelihood of tearing or the need for an episiotomy during vaginal birth. It involves gently stretching and massaging the perineum (the area between the vaginal opening and the anus) to help it become more flexible and prepared for the stretching that occurs during childbirth.
Benefits of Perineal Massage:
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May reduce the risk of perineal tearing
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Increases flexibility and blood flow to the perineal tissues
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Helps you become familiar with the sensation of stretching
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Can build confidence and a sense of control over the birthing process
When to Start:
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Start around 34 to 36 weeks of pregnancy
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Practice 3–4 times per week, for about 5–10 minutes each session
What You’ll Need:
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Clean hands
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A comfortable, private space
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Mirror (optional)
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A natural lubricant (like vitamin E oil, coconut oil, or water-based personal lubricant)
How to Perform Perineal Massage:
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Wash your hands thoroughly.
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Find a comfortable position: lying back supported by pillows, standing with one leg on a chair, or sitting on the toilet.
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Apply a small amount of lubricant to your thumbs (or index fingers) and the perineal area.
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Insert your thumbs about 1 to 1.5 inches into the vaginal opening.
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Press down gently toward the rectum and to the sides, stretching the tissues in a “U” shape.
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You may feel a tingling, burning, or stretching sensation—this is normal. Do not push to the point of pain.
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Hold the stretch for about 1–2 minutes, then gently massage back and forth.
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Continue for a total of 5–10 minutes.
Tips:
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If your partner is helping, communication is key. Go slowly and adjust pressure as needed.
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Use relaxation techniques like deep breathing to stay calm and focused.
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Perineal massage should never be painful—if it is, reduce pressure or try again later.
When to Avoid:
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If you have any vaginal infections, active herpes lesions, or are on pelvic rest, speak with your provider before starting.
Other Ways to Support the Perineum:
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Use a birth ball to encourage optimal fetal positioning
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Practice pelvic floor relaxation and stretches
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Stay well-hydrated and nourished to support tissue elasticity
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Consider using warm compresses during pushing in labor (discuss with your birth team)
Remember: Perineal massage is just one tool among many to support a smoother birth experience. Every body and birth is different—do what feels right for you, and don’t hesitate to reach out if you have questions!