Written by By Jess Jenkins, Pelvic Health Physio – also known as The Mama Physio
If you’re pregnant and starting to think about how to best prepare your body for birth, you might have come across the idea of perineal massage. As a Pelvic Health Physio and a mum myself, I know it can sound a little confronting at first! But hear me out because it’s simple, safe, and backed by research. And when done consistently in the last few weeks of pregnancy, it can help reduce the risk of tearing and support better recovery post-birth.
So let’s break it down, why you should consider giving perineal massage a go, and exactly how to do it using one of my favourite products: Pure Mama’s Perineal Massage Oil.
The Benefits of Perineal Massage
Your perineum is the area of tissue between your vagina and anus, the bit that stretches a lot during childbirth. Perineal massage is a technique where you gently stretch and massage this area to help improve its elasticity and awareness before labour.
Here’s what the evidence says:
May reduce postnatal pain: Less trauma = less discomfort, which can make those early postpartum days just a little easier.
Reduces risk of tearing: Studies have shown that women who perform perineal massage from 34 weeks of pregnancy have a reduced risk of perineal trauma, especially first-time mums.
Decreases chance of needing an episiotomy: Regular massage can help avoid the need for an episiotomy (a surgical cut during birth), which can mean a smoother recovery postpartum.
Improves confidence and body awareness: Many women feel more prepared and connected to their body after practicing the technique. It’s a great way to tune into your pelvic floor and build trust in its ability to stretch and rebound.
When To Start?
You can start perineal massage from 34 weeks of pregnancy, and aim to do it 2 to 3 times per week, or however frequently your Pelvic Health Physio has prescribed.
How To Do Perineal Massage (Step-by-Step)
There’s no one right way to do perineal massage, it’s all about finding what feels comfortable and sustainable for you. Below are two techniques you can try, both using Pure Mama’s Perineal Massage Oil, which is specifically designed for this sensitive area. It’s 100% natural, safe to use during pregnancy, and makes the whole process more comfortable.
What You’ll Need:
- Clean hands (trim your nails if needed!)
- A comfortable private space
- Pure Mama Perineal Massage Oil
Technique 1: Standing Position (my preferred option)
- Stand with one leg raised – if done in the bathroom you can put your foot on the toilet or side of the bath.
- Using Pure Mama Perineal Massage Oil, reach your hand behind, gently inserting one thumb approximately 3cm into the vagina.
- Apply firm, downward pressure toward 5 OR 7 o’clock (we do one side at a time).
- Hold the stretch for about 1 minute, focusing on breathing and relaxing the area.
- Switch sides and repeat on the opposite leg.
- Finish with a sweeping, U-shaped motion across the back of the vagina for 30 – 60 seconds.
Technique 2: Reclining Position (do like this if your partner is helping)
- Lay back comfortably on a clean towel with your knees bent and legs apart. Prop yourself up with pillows if needed.
- Using Pure Mama Perineal Massage Oil, gently insert both thumbs (or fingers, if a partner is assisting) about 3 cm into the vagina.
- Firmly press downward toward 5 and 7 o’clock on the vaginal wall, holding for 1 minute, focusing on breathing and relaxing the area.
- Progress into a sweeping, U-shaped motion across the back of the vagina, gently stretching the tissue for 30-60 seconds.
Yes, it might feel awkward at first, but perineal massage is such a simple, empowering way to prepare your body for birth. If you struggle I would highly recommend seeking help from a Pelvic Health Physiotherapist who can show you exactly how it is performed.
Jess Jenkins is a Pelvic and Women’s Health Physiotherapist, mother, and founder of The Mama Physio. She is passionate about supporting women through pregnancy, birth and beyond, Jess combines clinical expertise with lived experience to empower mums with practical, evidence-based care.
If you’re pregnant and want to learn more about preparing your body for birth, you can follow along at @the.mama.physio or visit www.themamaphysio.com.au.
The content in this article published by The Paige is provided for entertainment and general information only. It is not a substitute for professional medical advice, diagnosis, or treatment and should not be relied on as such. Always consult your healthcare provider with any questions or concerns about your health or medical conditions.
