Everything is ready for the upcoming birth of your little explorer: the nursery is set up, the hospital bag is packed, and you’ve practiced your breathing exercises for labor. But did you know you can also prepare your perineum for delivery? With regular perineal massage, it’s quite simple. In this article, you’ll learn how perineal massage works and why it can be a helpful part of childbirth preparation.

Why can a perineal massage be beneficial?

The perineum (also Perineum ) is the bridge between the vulva and the anus. It consists of skin, muscles, subcutaneous fat, and connective tissue. During a vaginal birth, the perineum is heavily stressed and stretched by the pressure of your baby as the head and shoulders pass through. It’s possible that injuries to the delicate perineal tissue may occur during birth, or that an episiotomy may be needed. Regular perineal massage helps you consciously prepare your body for childbirth: the perineal tissue becomes softer, more elastic, and better supplied with blood . As a result, the likelihood of injuries during birth—and pain afterward—may decrease.

Another advantage of massage: If you regularly touch your perineal area before birth, you’ll become familiar with the unusual stretching sensation you may feel during childbirth. For many women, this builds confidence in their own body and in the natural birth process.

How does the perineal massage work?

Preparation

It’s completely sufficient to start perineal massage from about the 36th week of pregnancy . It’s most effective if you take five to ten minutes at least three to four times a week—ideally daily. Be sure to keep your hands clean and your nails short to avoid accidentally injuring the delicate tissue. You’ll also need a towel to place underneath, lubricant, or a condom. pleasant oil .

If you like, you can take a quick bath before the perineal massage: a warm bath relaxes the muscles and helps you unwind. Optionally, you can also prepare for the massage with a bag of black tea. Let the tea bag steep in hot water for three to four minutes, squeeze it gently, and let it cool briefly before pressing it against your perineum for about five minutes. The direct heat promotes blood circulation, and the tannins in the tea make the skin less sensitive to pain.

Implementation

Make yourself as comfortable as possible for the perineal massage. Many expectant mothers find a semi-sitting position in bed, with a large pillow behind their back, the most comfortable. You may also be able to reach your perineum better while standing: place one foot on the edge of the bathtub or on a chair. Put about a teaspoon to a tablespoon of oil on your fingers and rub it between your fingertips to warm it slightly. Coat the surrounding tissue of your perineum well with oil to prevent uncomfortable friction.

During the perineal massage, you may feel a pulling sensation or some resistance as the tissue stretches. However, it should never be painful. If a touch becomes uncomfortable or a movement causes pain, reduce the intensity or stop the massage.

Even if perineal massage feels unfamiliar at first, you’ll notice that the tissue relaxes more with each session and the touch becomes more pleasant.

In the video, LILLYDOO midwife Sissi demonstrates perineal massage step by step.

The massage with partner

You don’t have to perform perineal massage alone. Some expectant mothers enjoy involving their partner. Especially with a larger baby bump, it can be easier if your partner helps you. Choose a comfortable position where you can relax and open your legs so that your masseuse can easily access the area around the perineum. It’s best to lie on your back with bent knees and support your back with an additional pillow.

To help you both get ready for the massage, your partner can start by gently applying oil to your outer intimate area with forward and backward motions. For the actual massage, they carefully insert the index finger into your vagina and begin U-shaped movements from one side to the other while applying gentle pressure toward the perineum. As long as you don’t experience any pain, your partner can use the massage technique exactly as described earlier in our instructions.

A shared perineal massage with your partner can feel very intimate. Some couples enjoy these close moments during pregnancy, while others feel more reserved and prefer for the pregnant woman to perform the massage alone. Listen closely to your feelings—after all, the purpose of perineal massage is to help you relax and prepare consciously for childbirth. If you do the massage together, communicate clearly with your partner and ask them to pause whenever you feel uncomfortable. You should also let them know whether the touch feels pleasant or the pressure is too strong.

When is it better to avoid a perineal massage?

Perineal massage can be a relaxing ritual during the final weeks of pregnancy and can help you prepare for childbirth. However, there are some situations in which it’s better to avoid it:

• If you are prone to preterm contractions

• If you have a fungal infection (thrush), inflammation, or an infection in the intimate area, this should be treated first

• In case of varicose veins in the intimate area

If you’re unsure whether perineal massage is right for you, always ask your gynecologist or midwife for advice.

Even though regular perineal massage does not guarantee that a perineal tear or cut can be completely prevented, it can significantly reduce the risk of birth injuries. It helps keep the delicate tissue supple and soft before birth, which can also have a positive effect on pain after delivery.

If the idea of perineal massage still feels a bit unfamiliar to you, try incorporating it into a well-deserved relaxation ritual during the last weeks of pregnancy: After a warm bath in a cozy atmosphere, you may soon come to appreciate the massage.