What To Expect During Your First Postpartum Massage

Our body recovers fastest with proper sleep, rest, light movement, nutrition and hydration. Most new moms are so busy taking care of their new baby that little time is left for themselves.

Not to mention, caring for a new baby adds a new host of aches and pains and it is important to address them to avoid long term injuries. Postpartum massage can also have a positive impact on your mental health and help with postpartum depression.

What is a postnatal Massage?

Postpartum massage is a massage received anytime after giving birth up to a year postpartum.

When can a new mom start a postpartum massage?

A new mom can begin to receive a postpartum massage as soon as the day after giving birth! A post-delivery massage within the first 4 days is highly recommended, at Mama Mobile we call this a “labour recovery massage”.

The purpose of this postpartum massage is to help you recover from the marathon of labour.

This labour recovery massage is slightly different than a typical massage. Instead of using deep targeted pressure points your postpartum massage therapist will use very light pressure and broad strokes. Rather than focusing on a few sore muscles your postpartum massage therapist will perform a full body massage. The aim of this massage is to help you relax and to boost circulation in your body.

Since your body just went through so much with labour it is important not to overstimulate it in the first few days postpartum. If your postpartum massage is too deep it can lead to increased tension as your body will not be able to recover.

It is important to work with a massage therapist who has special training and focuses their massage therapy practice on postpartum massage. All of the massage therapists at Mama Mobile have postpartum massage training and are up to date with the latest research.

Boost Lymphatic Drainage

During pregnancy body fluids increase by 50%, as soon as you are cleared for a massage it will be helpful to your recovery to begin to reduce these fluids as quickly as possible. A postpartum massage will decrease swelling and help relieve your body of toxins.

Increase Blood Flow

During labour (even c-sections) new moms are in particular positions for extended hours at a time. Without movement circulation is decreased and this affects recovery. A light touch broad pressure, full-body massage postpartum will help circulate oxygenated blood allowing all of your muscles to receive the nutrients they need. A boost in circulation will also increase your immunity and may help prevent you from getting sick.

*Consult with your medical professional before beginning any massage therapy treatments- post c-section you may require a longer recovery period before starting massage*

What are the benefits of postnatal massage?

Better Sleep

Sleep is the most important recovery tool you have. Postpartum your sleep will be interrupted so it is very important to make sure that in the hours you do have you are achieving the highest quality sleep possible.

Massage encourages the body to release endorphins. Endorphins are feel-good and natural pain relief hormones that are produced by the brain. This will help to improve your sleep postpartum.

Have you ever noticed that you have fallen asleep during a massage? Studies have proven that massage can help the brain to release delta waves - these help you achieve a deeper more restful sleep.

Enhances Breastfeeding

During postpartum muscles in the chest and shoulders often become tight as a result of carrying around the new baby and hunching forward while breastfeeding. As a result milk ducts can become slightly blocked and cause milk flow to slow down. Studies show that massage increases prolactin levels - this is a lactation hormone. Postpartum breast massage will not only help increase milk flow but it will also boost milk production.

Mastitis is a common problem postpartum moms face. This is the inflammation of the breast tissue which can involve an infection. Massage can help with this too!

Reduces Neck Pain and Tension Headaches

When you are breastfeeding or bottle feeding a baby your chin is more than likely angled down to check on your little one. This positioning will lead to tension in your shoulders and the back of your neck over time. For some new moms the tension can get so bad that it leads to headaches. These are often caused by hypertonic bands of muscles that cause a pain referral pattern, they are called trigger points. All trigger points in your body have different pain patterns- there are some that originate in your shoulders and refer pain into your temples. The best way to relieve these trigger points is through postpartum massage.

Through sustained pressure or movement your massage therapist will be able to release them for you. Postpartum massage is one of the most beneficial ways to reduce tension in the neck and shoulders. Your massage therapist will recommend stretches to do following your postpartum massage to ensure that the effects last until your next massage.

Reduces Back Pain

Most women continue to experience lower back pain in the weeks following labour. During the last trimester prenatal massage therapists lighten the pressure in your lower back for your safety and many pregnant moms find it hard to get full relief from their pain.

The good news is that after the first few months postpartum your massage therapist will be able to target your lower back again safely! This will bring relief to the aching muscles and help your lower back recover.

You may also be feeling pain in your mid/upper back as a result of carrying the new baby and sporadic feeding in a hunched position. Your new baby is giving you a functional workout and you are most likely not used to having these muscles worked so frequently!

Postpartum massage is a great way to help tired back muscles relax and speed up the recovery from your new functional “baby minding workouts” aka being a new mom.

Reduces Wrist Pain

It is important to note that postpartum your body is producing the hormone relaxin for up to 6-months, this is the hormone that relaxes the joints in your body in preparation for labour!

With the loosening of the joints in your body your muscles will work extra hard shortening in order to protect the joints. This is most commonly what you are feeling when you notice “tightness” postpartum.

The biggest difference in having loose joints during pregnancy and postpartum is that during your pregnancy you most likely were able to rest more (unless you had other little ones you were running after!)

Most new moms find increased pain in their wrists/hands, leading to problems such as carpal tunnel syndrome and DeQuervain's tendonitis. This is because the joints in these areas are still lax and yet you are having to constantly activate them- think… picking up your new baby from the crib, putting the new baby down, breastfeeding or bottle feeding baby etc. Your wrists and hands never get a break so it is important to focus on these areas during your postpartum massage.

Relieves Achy Legs/Feet

During pregnancy the arches in your feet drop causing your feet to flatten out. This leads to pain and tension. Postnatal massage will help your feet recover

Many postpartum moms experience residual swelling in the legs from pregnancy. Postpartum massage can include lymphatic drainage which will help reduce any swelling you may have. As a result this should help with any cramping too.

Helps with postpartum blues

Unfortunately many women experience some sort of postpartum blues and 10% of postnatal women will go through postpartum depression. Massage is a tool that can help manage symptoms.

Booking a postpartum massage during daytime hours if you are alone is a great way to receive some human interaction and to ensure you are making time for yourself despite the demands of being a new mom.

What positions are safe?

Your massage therapist will assess the best position for you to be in during your postpartum massage based on your current sleeping position. If you have been cleared to lay on your stomach by your medical professional and have not had a c-section within the last two months this position should once again be safe for you.

You may be feeling additional breast tenderness and swelling. The massage therapists at Mama Mobile are specially trained and will provide you with additional breast support. A towel roll will be placed underneath your collar bones and a pillow under your stomach. This will elevate your breasts from being pressed uncomfortably against the massage table.

Some new moms find it most comfortable during the first few months after giving birth to continue postpartum massage in a side-lying position similar to prenatal massage. Even with additional breast support it can be uncomfortable to have even slight pressure on tender breasts. If you book a postpartum recovery massage within the first week postpartum this will most likely be in a side-lying position too.

What will I do with my baby during my postpartum massage?

A lot of new moms that we visit choose to have their postpartum massage during daytime hours. Oftentimes they don’t have an extra set of hands around and that’s okay!

If your baby is on a nap schedule booking your postpartum massage during naptime is generally the best option.

You will be able to put your baby down and leave your baby monitor on during your massage. Your massage therapist can help make suggestions if your baby needs attention and even tend to your baby if she cries.

If you are not yet on a nap schedule you can always place your baby in a carrier, playmat, bassinet etc. close by. This option is a little less conventional but ensures that you can still get the postpartum massage you deserve. We find that if the baby can see mom they are generally happy- this usually means placing the baby under the headrest so that they can see your face.

Sometimes the best position for both mom and baby during a postpartum massage is on the table together. The postpartum massage therapists at Mama Mobile are trained on safe positioning - usually this looks like you laying on your side with the baby tucked in. This position offers easy access to the boob and a special bonding experience.

How do I make the effects of my postpartum massage last?

In the week following your postnatal massage your body will most likely be feeling some relief! In order to ride out this feeling there are a few steps you can take at home:

1) Stay Hydrated

Drinking lots of water helps your muscles/joints function better and often leads to less pain!

2) Practice Self-Massage

Try some of our self massage techniques for postpartum check out the Mama Mobile YouTube channel.

3) Move your body

Consult with your medical professional to find out the best time for you to begin a postpartum exercise program. Light walks are a great way to get started.

* If you are recovering from a c-section this will vary

4) Perform Light Stretching

After your postnatal massage your Mama Mobile massage therapist will provide you with a few stretches you can do at home based on your unique treatment plan. This will help you maintain the effects of the massage and manage daily aches/pains!