What Is Perineal Massage? Benefits and How to Do It

You know those days when you’re casually scrolling through social media, come across a post, and think, “Wait, how is no one talking about this?” That’s a pretty common reaction for many moms when they first hear about perineal massage.

Recently, @natasha_fig shared a clip on Threads featuring a doctor demonstrating how perineal massage works and explaining how it helped her avoid tearing during childbirth. It definitely got a lot of moms talking!

If this is completely new to you, don't worry. Let’s walk through what it is, why some moms swear by it, and why you might want to add it to your prenatal must-dos.

Think of perineal massage as a gentle way of helping your body get ready for the big day.

In simple terms, it’s a technique done during the final weeks of pregnancy to gently massage and stretch the perineum (that’s the area of skin and tissue between the vagina and the anus!). As your baby grows and the birth gets closer, this area takes on much of the work during delivery.

By taking a few quiet minutes to massage and stretch this tissue beforehand, you may help prepare it for the stretching that happens during birth.

Perineal massage is a gentle, hands-on way of preparing your body for childbirth. While it doesn’t guarantee a tear-free delivery, research suggests it may help reduce certain types of perineal trauma, especially for first-time moms.

Here is a closer look at what this gentle practice can offer:

During the final stage of labor, the perineum naturally stretches to allow your baby to pass through. Regular perineal massage during the final weeks of pregnancy helps soften and loosen these muscles and surrounding skin.

While it isn’t proven to permanently increase tissue elasticity, this gentle preparation may help you feel more comfortable with the pressure and stretching that come with childbirth.

One of the biggest concerns many moms have about vaginal delivery is tearing as the baby’s head emerges.

Research suggests that perineal massage during pregnancy may lessen the risk of tearing as your baby's head emerges. While minor grazes can still occur, preparing the area significantly reduces the likelihood of third- or fourth-degree tears, making both delivery and your physical recovery much smoother.

An episiotomy is a surgical cut made by a doctor or midwife to widen the vaginal opening during delivery. Some studies suggest that practicing perineal massage during pregnancy may lower the likelihood of needing an episiotomy, particularly for moms giving birth vaginally for the first time.

The sensation of deep pressure and stretching during labor can sometimes feel sudden or overwhelming if you’ve never experienced it before. Perineal massage allows you to become familiar with how that stretching feels at home. Becoming used to that sensation beforehand may help you practice staying relaxed, breathing through the pressure, and avoid instinctively tensing up during pushing.

Less severe tearing (or avoiding tears altogether) directly translates to a more comfortable recovery. It can mean fewer or no stitches, less soreness in the days after delivery, and a quicker return to feeling comfortable when sitting, walking, or going to the bathroom.

However, recovery looks different for everyone, and massage doesn’t guarantee a faster healing process.

You can do a perineal massage yourself at home or ask your partner to help if your baby bump makes reaching a bit tricky.

Here are some simple steps to follow if you want to try, provided your OB-GYN or midwife has confirmed it’s safe for you.

Step 1: Preparation and Sanitization 

• Wash your hands well and trim your nails. 

• Sit or lean back comfortably with your legs bent and relaxed (in bed, a warm bath, or on the toilet). 

• Apply a gentle lubricant to your thumbs and the area—pure coconut oil, almond oil, or water-based lube work great.

Step 2: Position Your Fingers 

• Place one or both thumbs about 1 inch inside your vagina. (Note: If a partner is helping, ask them to use their index fingers instead.)

Step 3: Apply Gentle Pressure 

• Gently press downward toward your rectum and slightly to the sides. 

• Hold for 1 to 2 minutes until you feel a firm stretch or warming sensation. It should feel like a mild stretch, never painful.

Step 4: Move in a 'U' Shape 

• Gently sweep your thumbs back and forth along the lower half of the vaginal opening in a smooth "U" motion (picture moving from 4 o'clock to 8 o'clock on a clock face). 

• Keep this gentle stretching going for about 3 to 5 minutes total.

Step 5: Breathe and Relax 

• Take slow, deep breaths and consciously relax your pelvic floor muscles as you massage. This helps train your body to release tension when you feel pressure during labor.

Most healthcare providers recommend beginning perineal massage around 34 to 36 weeks of pregnancy, gently practicing for about 5 minutes, two to three times a week. It’s important to skip the massage if your water has already broken, if you’re experiencing any unexplained vaginal bleeding, or if you have an active infection like thrush or herpes. When in doubt, always check in with your OB-GYN or midwife to make sure it’s safe for you.

Whether you decide to try perineal massage or pass on it altogether, trust that your body is doing incredible work every single day, and you're already doing an amazing job getting ready to welcome your little one! 

In her interview, first-time mom Maiqui Pineda shares what her experience taught her about motherhood and being kinder to herself.