Preparing for Birth: The Role of Perineal Massage

Jenna Speir
May 11
4 min read

Updated: May 21

As you prepare for the transformative experience of childbirth, you may hear about various techniques to support your body. One such practice is perineal massage—a gentle, hands-on way to prepare your pelvic floor for the sensations of giving birth.

Perineal massage isn’t about “stretching” the vagina or forcing your body to accommodate labour. Instead, it’s about helping your pelvic floor become familiar with the sensations you might feel during birth. The goal? To soften and breathe through discomfort, rather than tightening up in response.

What is Perineal Massage?

Perineal massage is a gentle technique that involves massaging the perineum—the area of skin and muscles between the vaginal opening and the anus. It’s designed to prepare the tissues for the stretching they’ll experience during childbirth, reduce the likelihood of tearing, and help you feel more confident in your ability to navigate the sensations of birthing your baby.

Why Perineal Massage is Important

During labour, your perineum—the skin and tissues between your vaginal opening and anus—will naturally stretch to accommodate your baby’s head. For some, this stretching can cause discomfort or result in tearing. While not all women experience tearing, perineal massage can help prepare your body and reduce the risk by promoting flexibility and elasticity in the area.

Think of perineal massage as a preparation tool for the sensations and stretching your body will experience during birth. It helps you mentally and physically familiarize yourself with the sensation of stretching so it’s not a sudden shock when it happens during labour.

How to Do Perineal Massage

Perineal massage is most effective when done consistently in the weeks leading up to labour (usually starting around 34 weeks of pregnancy). Here’s a simple guide for doing it at home:

Set the Mood: Find a quiet, comfortable space where you can relax. You’ll want to be as calm as possible, so make sure you’re in a position that feels comfortable for you, whether it’s lying down, sitting, or standing.
Use Lubrication: Use a generous amount of natural oil like coconut oil or almond oil to reduce friction. These oils are safe and gentle on the skin.
Get Into Position: Sit comfortably, or if you’re lying down, raise your knees slightly apart. You can also try squatting or propping your legs up on pillows.
Gentle Pressure: Insert your thumbs (or fingers, if preferred) about 2–3 inches inside your vagina. Apply gentle pressure on the lower part of your pelvic floor (just below the vaginal opening) and slowly stretch the perineal tissues in a downward, outward motion, toward your anus. It should feel like a gentle stretch or mild discomfort, not pain.
Breathe Through It: Relax and breathe deeply. The goal is to relax your pelvic floor muscles so they can stretch gradually, rather than tightening in response. If you feel any discomfort, stop and take a moment to breathe deeply.
Consistency Is Key: Aim for about 5–10 minutes, 2–3 times a week, focusing on stretching the perineal area and allowing your body to become accustomed to the sensation.

What to Expect and How it Feels

Many people report that perineal massage feels uncomfortable at first—especially if you’re not used to that area of your body being touched. It’s normal to feel some tightness or mild discomfort, but it should never be painful. If you feel pain, stop and consult with your healthcare provider or a doula for guidance.

The idea isn’t to force anything—it’s about gradually encouraging relaxation and flexibility. Some women find that the more they practice, the more they’re able to relax during the massage, making it easier to connect with their bodies during labour.

Benefits of Perineal Massage

May Reduce the Risk of Tearing: By improving the elasticity of your perineal tissues, perineal massage can reduce the likelihood of tearing during labour. Research suggests that regular perineal massage can help reduce the need for an episiotomy and minimize the extent of any tearing.
Prepares You Mentally: Being familiar with the sensation of your perineum stretching during massage can help ease the discomfort when you feel it during labour. The more relaxed and mentally prepared you are, the more easily your body will handle the stretch.
Increases Blood Flow: The gentle pressure of massage can increase blood flow to the perineum, helping to nourish and soften the tissue, which can improve overall elasticity and flexibility.
Improves Perineal Muscle Tone: Perineal massage encourages muscle tone and relaxation, giving you more control over the muscles during labour, which can help with pushing and birth.

A Note on Comfort and Preferences

Remember that perineal massage isn’t for everyone, and that’s okay! If you find the technique uncomfortable or if it doesn’t feel right for you, there are other ways to prepare for childbirth, including perineal warm-ups during labour (like warm compresses) or focusing on breathing techniques and pelvic floor relaxation.

You may also choose to skip perineal massage and trust your body’s natural ability to stretch and accommodate your baby during labour. Either way, trust that you’ll have the support you need to make the right choices for your body and your birth plan.

Conclusion: Preparing for Your Birth Journey

Perineal massage is just one of the many ways you can take an active role in preparing for childbirth. By making it part of your routine, you’re helping your body become more adaptable to the challenges of labour and birth. And whether or not you choose to incorporate perineal massage, always remember that your body is capable, and you are in control of your birth experience.

If you have any questions or want to explore more ways to prepare for birth (like my free hospital bag checklist), feel free to reach out. As always, I’m here to support you every step of the way.