Perineal massage

The perineum is the area between the vagina and anus. This area stretches during childbirth. Regular perineal massage from 35 weeks of pregnancy can help the perineum stretch more easily during birth, lower the risk of tearing or needing a cut (episiotomy) and reduce pain after birth. For best results, do perineal massage 2 to 3 times a week for 5 minutes after a warm bath or shower.

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How to do perineal massage

  • Have a wee and wash your hands.
  • Find a warm, quiet place where you feel relaxed.

Choose a comfortable position

  • Sit with your knees bent and back supported with pillows.
  • Sit on the toilet.
  • Stand with one foot on a stool.
  • A partner can help if you prefer.

How to do a perineal massage

For best results, do perineal massage 2 to 3 times a week for 5 minutes after a warm bath or shower.

1

Relax the perineum

Focus on relaxing your perineum. A mirror can help.

1

Relax the perineum

Focus on relaxing your perineum. A mirror can help.

2

Apply a natural oil

Apply a natural oil (such as olive or sweet almond) to your thumbs and perineum.

2

Apply a natural oil

Apply a natural oil (such as olive or sweet almond) to your thumbs and perineum.

3

Use your thumbs

Place one or both thumbs inside your vagina.

3

Use your thumbs

Place one or both thumbs inside your vagina.

4

Gently massage

Gently massage downwards, then outwards and upwards in a U-shape.

4

Gently massage

Gently massage downwards, then outwards and upwards in a U-shape.

5

Apply enough pressure

Apply enough pressure to feel a light stretching sensation (it should not be painful).

5

Apply enough pressure

Apply enough pressure to feel a light stretching sensation (it should not be painful).

6

Continue massaging

Continue massaging for about 5 minutes.

6

Continue massaging

Continue massaging for about 5 minutes.

When not to do perineal massage

Avoid perineal massage if:

  • you have a vaginal infection like thrush or herpes
  • you have open cuts or infections on your hands or fingers
  • your placenta is low (placenta praevia).

Before you start, talk to your midwife or doctor if you have had perineal surgery before or your waters have broken.