How Postpartum Massage Can Speed Up Recovery, According to Experts

Some of us are “massage girlies,” and others definitely aren’t. You probably know exactly which camp you fall into. I’m definitely the former—if I haven’t set foot inside a spa for a couple months, I’m scrolling ClassPass for my next appointment or counting down the days until my next weekend getaway (which is always a great excuse for a massage).

While I was pregnant, I indulged in a couple of prenatal massages to help with back pain and pelvic floor issues. After giving birth, I booked weekly one-hour sessions for a while to help with the lingering lower back pain from pregnancy and neck tension from breastfeeding and baby-carrying.

Postpartum massage helped me with postpartum anxiety because it allowed me to zone out and focus on the moment. It also helped me work on specific aches and tightness in my body. (In those early days of baby, it can also be really nice to have an excuse to get out of the house.) But while it can be a wonderful self-care activity and potentially even help support your recovery, there are precautions to take if you’re interested in massage postpartum. Read on for everything you should know about postpartum massage, including postpartum massage benefits, postpartum massage contraindications and more.

What Is Postpartum Massage?

Postpartum massage is more than just a soothing spa treatment—it’s a specialized type of massage that can help speed up postpartum recovery and help you heal, according to the American Pregnancy Association (APA). Just make sure to find a qualified massage therapist who’s trained in working with new moms.

When Can You Get a Massage Postpartum?

You can generally start postpartum massage between four and six weeks after birth, says Kecia Gaither, MD, MPH, associate professor of clinical obstetrics and gynecology at Weill Cornell Medicine and director of perinatal services at NYC Health + Hospitals/Lincoln. She adds that the timing can vary based on the type of delivery you had—it may take you longer if you had a C-section—your recovery progress and any specific recommendations from your healthcare provider.

Personally, I started around 10 weeks postpartum, because that’s when I felt (more or less!) fully recovered from my C-section and had the mental space for self-care appointments. (Of course, with your healthcare provider before starting postpartum massage to make sure it’s safe for you.)

Postpartum Massage Benefits

If you’re a fan of massages, we probably don’t even have to tell you about all the wonderful postpartum massage benefits. But if you’re new to the game, some of the main ones include:

Promotes relaxation

Postpartum massage helps relieve stress and anxiety, which can increase during the postpartum period, says Gaither. This was the biggest benefit for me: Having to lie still allowed me to surrender to the relaxation. The soothing sensations of the massage helped quiet my racing thoughts. The APA says massage can also promote better sleep—no wonder many of us get so sleepy on a massage table.

Reduces muscle tension and pain

Gaither says postpartum massage can help reduce tension particularly in the neck, shoulders and back, which can feel strained from all those hours of holding and feeding baby. As someone with tight trapezius muscles, I loved every single moment of the massage therapist working on my upper-back area. The APA also notes that postpartum massage can help with pain relief, although you’ll need more sessions if your pain is chronic or severe.

Improves circulation

Massage “enhances blood flow, which can aid in recovery and healing,” says Gaither. Amanda Rose, a massage therapist at One Tribe in Miami, adds that postpartum massage can help encourage the uterus to contract back to its normal size.

Helps balance hormones

Postpartum massage can help lower cortisol (your stress hormone) and boost oxytocin (your feel-good hormone), all of which can help with mood, relaxation and bonding with baby, says Rose.

Encourages lymphatic drainage

“Fluid retention can occur during pregnancy, and massage can assist with reduction of swelling,” says Gaither. Note that while postpartum massage can help with lymphatic drainage, services specifically labeled “lymphatic drainage massage” may be too intense for people with certain conditions so be sure to check with your provider first. (More on this later.)

May help increase breast milk supply

Studies suggest that massage can increase levels of prolactin, the hormone responsible for lactation. Plus, the APA notes that relaxation in your chest muscles opens the shoulders and improves lactation.

Supports emotional wellbeing

Postpartum massage may help with postpartum depression by lifting your mood through the release of endorphins, says Gaither. Massage can also increase dopamine and serotonin levels, helping to boost your mood.

Postpartum Massage Techniques

In general, experts say it’s best to go for gentler types of massage postpartum—you don’t want to overwhelm your body after you’ve just given birth. “We recommend Swedish-style massage, which uses elongated strokes,” says Kristi Cuff, massage supervisor and therapist at The Spa at MacArthur in Sonoma, California.

Rose lists a few key postpartum massage techniques for various areas of your body:

• Abdominals. Light, circular strokes can support digestion and help your uterus shrink back to its former size. Make sure to avoid deep pressure, especially if you had a C-section.
• Lower back and hips. “These areas take a beating during pregnancy and labor,” she says. “Myofascial release, gentle kneading and stretching can help loosen up tight muscles.”
• Shoulders and neck. “Carrying, feeding and holding a baby all day can cause serious tension here,” she says. “A mix of gentle pressure, kneading and stretches helps relieve tightness.”
• Legs and feet. Light strokes on the legs and feet promote better circulation and reduce swelling. Make sure to avoid deep pressure on the legs during the first few weeks postpartum to prevent any clotting issues.
• Hands and wrists. “A lot of new parents get wrist pain from constantly lifting baby (hello, ‘mommy thumb’!),” she says. Gentle massage and stretching can alleviate these aches.
• Breast massage. “Light, outward strokes can ease engorgement and improve lymphatic flow,” she says. (Only do breast massage if you’re fully comfortable with it, she adds.)

How to do postpartum massage at home

If you’d rather not spend money on a massage—or drive to the spa—there’s plenty you can do on your own. Rose has a few tips for doing postpartum massage at home:

• Gently massage your abdomen using warm oil and light circular strokes to “support digestion and gentle uterine contractions.”
• For shoulder and neck relief, you can wedge a tennis ball between your back and a wall and ease into it, or roll it around.
• If you’re struggling with swelling, try elevating your feet and using light strokes toward the heart.
• If you like, you can use tools like a foam roller, massage gun or even a warm compress.

When to Avoid Postpartum Massage

If you have one of the following conditions, your healthcare provider may advise against getting a postpartum massage, says Gaither. Postpartum massage contraindications include:

• Severe hypertension or cardiovascular issues
• “Major abdomino-pelvic surgery recovery not yet cleared by your healthcare provider,” such as a complicated C-section recovery
• Blood clot issues, such as deep vein thrombosis
• Other severe postpartum complications, such as infections or major bleeding

When it comes to parts of your body, Rose advises to avoid or be careful with the following areas and techniques:

• Deep abdominal work during the early postpartum period, especially after a C-section)
• Heavy pressure on swollen legs due to potential risk of clotting
• Massaging directly over healing incisions such as C-section scars, perineal tears or an episiotomy

Cuff notes that too much pressure on the upper back and chest area can cause discomfort for some breastfeeding moms.

As always, make sure to speak to your doctor about your individual situation.

To Sum It Up

Postpartum massage can decrease stress, ease muscle tension, improve circulation and more. As long as the pressure is gentle and your provider hasn’t advised against it, it can be a relaxing way to treat yourself and take a break from the stresses of new parenthood.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.