How Can Massage Help Pregnant Women With Stress and Anxiety?

Pregnancy is often described as exciting and joyful. And it can be. It can also be uncomfortable, exhausting, uncertain and overwhelming. Your body changes constantly, sleep may become difficult, and appointments, decisions and unsolicited advice can add pressure.

For some women, anxiety, stress or depression during pregnancy becomes significant. That raises an important question:

Can prenatal massage help?

Research suggests that it may.

What Does the Research Say?

A 2021 review examined pregnancy massage and symptoms of anxiety, depression and stress. The studies generally found improvements in psychological symptoms after massage.

A 2020 systematic review and meta-analysis included eight studies, seven of them randomized controlled trials. Combined results showed massage was associated with moderate reductions in anxiety and depressive symptoms compared with usual care.

That's encouraging, but none of the trials was considered to have a low risk of bias.

So the evidence doesn't allow us to say:

“Prenatal massage treats anxiety and depression.”

A more accurate interpretation is:

Prenatal massage may support reductions in stress, anxiety and depression symptoms during pregnancy, but stronger research is needed.

Pregnancy Can Be Wonderful and Hard

There can be tremendous pressure to feel grateful, excited and happy during pregnancy. But being excited about a baby doesn't mean enjoying every part of pregnancy.

A woman can feel thrilled and anxious, grateful and exhausted, excited about motherhood and frightened by childbirth. Two things can be true at once.

Sometimes, simply having a space where nothing is expected of you can be meaningful.

An Hour to Rest

Pregnancy can make the body feel unusually public. People ask questions, healthcare providers examine it, and others may comment on it.

Massage offers something different when practiced well:

Consent. Privacy. Comfort. Choice.

You decide what areas are worked, what pressure feels good and whether you want to talk. You can request another pillow or change positions.

For a little while, you aren't required to accomplish anything. You simply get to rest.

Why Might Massage Help?

We don't completely understand how massage may influence stress and anxiety. The benefits probably involve several factors.

Massage may encourage relaxation, reduce physical discomfort and help the nervous system settle. Better rest, feeling supported, safe human touch and intentionally setting aside time for yourself may also contribute.

Several small things may add up to a meaningful experience.

Comfort and Safety Matter

Prenatal massage isn't simply a regular massage performed on someone who happens to be pregnant. Positioning matters. As pregnancy progresses, lying face-down or flat on the back may become uncomfortable. Side-lying positioning with supportive pillows can help.

Pressure and technique should reflect the client's stage of pregnancy, health history and preferences.

A 2021 review found that pregnancy massage was generally associated with reduced stress, anxiety, depression and back and leg pain. Reported adverse effects were uncommon and generally minor in the included studies.

However, much of the research involved women with healthy, uncomplicated pregnancies. That's why individualized care matters.

Massage Is Supportive Care

Prenatal massage should never replace appropriate prenatal or mental-health care.

If someone experiences significant or persistent anxiety or depression during pregnancy, she deserves support from her healthcare team. Massage therapists shouldn't diagnose mental-health conditions, advise clients to stop medications or suggest massage instead of counseling, psychiatric care or medical treatment.

Massage can exist alongside those things.

It doesn't need to cure anxiety to make an anxious day easier. It doesn't need to treat depression to provide an hour of comfort.

Supportive care is still care.

Thoughtful Prenatal Care

For most people with uncomplicated pregnancies, pregnancy itself isn't an illness. At the same time, certain conditions may require modified techniques or consultation with a prenatal healthcare provider.

High-risk pregnancies, new or concerning symptoms, significant swelling or other medical concerns deserve appropriate evaluation.

A massage therapist's role isn't to determine whether something is medically significant. It's to recognize when an issue falls outside their scope and encourage the client to consult a qualified healthcare professional.

Sometimes Care Doesn't Need to Accomplish Something

We often look for measurable outcomes: Did pain decrease? Did anxiety improve?

Those measurements matter. But some benefits are harder to quantify.

A pregnant woman may arrive carrying the day's physical and emotional demands. We make her comfortable, support her changing body, listen to what she wants and give her an hour where nobody needs anything from her.

Perhaps she leaves feeling a little calmer.

Research suggests prenatal massage may help reduce symptoms of stress, anxiety and depression, although stronger studies are needed. But massage doesn't have to become a treatment for anxiety to be valuable during pregnancy.

Sometimes it can simply be a safe place to land.

An hour of feeling comfortable in your own body can be a wonderful thing.

Sources

Santi LKS, Sudewi AAR, Duarsa DP, Lesmana CB. “The Relationship of Pregnancy Massage to the Rate of Anxiety Depression and Stress in Pregnant Women.” International Journal of Health & Medical Sciences.2021;4(2):208–214.
A systematic review examining pregnancy massage and reported anxiety, depression and stress outcomes.

Hall HG, Cant R, Munk N, et al. “The Effectiveness of Massage for Reducing Pregnant Women's Anxiety and Depression: Systematic Review and Meta-Analysis.” Midwifery. 2020;90:102818.
Eight studies were included, seven of them randomized controlled trials. The meta-analysis found moderate effects favoring massage for anxiety and depressive symptoms, although the studies had important risks of bias.

Müller S, et al. “Effects, Side Effects and Contraindications of Relaxation Massage During Pregnancy: A Systematic Review of Randomized Controlled Trials.” Journal of Clinical Medicine. 2021;10(16):3485.
This review reported potential benefits including reductions in stress, anxiety, depression and pregnancy-related discomfort, while discussing safety and limitations in the evidence.