By Jess Jenkins, The Mama Physio on behalf PURE MAMA
As your due date approaches, you’re likely ticking off a long list of birth preparations: packing your hospital bag, installing the car seat, and writing your birth plan. But one small yet powerful practice often goes unspoken: perineal massage.
The perineum (the area between your vagina and anus) stretches significantly during vaginal birth. Up to 80% of first-time mothers experience some form of tearing during delivery. The good news is, there are things you can do to help reduce your risk, and perineal massage is one of them.
Perineal massage is the practice of gently stretching the perineum in the weeks leading up to birth. This helps prepare the tissues for the stretch of a vaginal delivery. Research shows that regular perineal massage from 34 weeks can reduce the risk of tearing, lower the need for an episiotomy, and support a smoother postpartum recovery.
But it’s not just about the physical benefits. Perineal massage also helps you become more familiar with the sensations of pressure and stretch that occur during birth. It can reduce fear, build confidence, and help you feel more connected to your body as you prepare to meet your baby.
Here are five helpful tips to get started:
1. Begin at 34 weeks
The ideal time to start perineal massage is from 34 to 35 weeks of pregnancy. Aim for two to three times per week, but even once a week can be helpful if that is what feels manageable. Like most things in birth preparation, consistency is more important than perfection.
2. Choose the right oil
Using a high quality, pregnancy-safe oil will make the massage more comfortable and help nourish the skin. I recommend PURE MAMA’s Perineal Massage Oil, which is specifically designed to soften and prepare the delicate perineal tissues without irritation.
3. Get comfortable: Choose your position
There are two common positions I recommend for perineal massage. Choose the one that feels most accessible and relaxing for you.
- Semi-reclined: Lay back comfortably on a clean towel with your knees bent and legs apart. Use pillows for support.
- Standing (my personal preference): Stand with one foot up on the side of the bath or toilet, like a lunge.
4. Use the right technique
- Semi-reclined: Apply PURE MAMA Perineal Massage Oil to both thumbs and gently insert them 3 to 5 centimeters into the vagina. Press downward toward 5 and 7 o’clock (imagine a clock face), then sweep in a slow U-shaped motion across the lower half of the vaginal opening.
- Standing: Apply oil and reach your hand forward to insert one thumb 3 to 5 centimeters into the vagina on the opposite side. Press downward toward 5 or 7 o’clock, hold for around one minute, then sweep across gently before switching sides.
Massage gently but firmly. You should feel a stretching or tingling sensation, but it should not be painful. I usually recommend aiming for about a 4 out of 10 on the discomfort scale. Breathe slowly and let your pelvic floor soften as you work.
5. If you cannot reach, ask for help or use a pelvic wand
As your belly grows, reaching your perineum can become challenging. If this is the case, ask your partner to help or consider using a pelvic wand designed for perineal massage. Many women find this makes the practice more effective and more comfortable, especially in the final weeks.
Perineal massage is one of the simplest and most empowering ways to prepare for a vaginal birth. It can reduce tearing, support healing and help you feel more confident in your body’s ability to stretch and open.
Jess Jenkins is a Pelvic and Women’s Health Physiotherapist, mother, and founder of The Mama Physio. She is passionate about supporting women through pregnancy, birth and beyond, Jess combines clinical expertise with lived experience to empower mums with practical, evidence-based care.
If you’re pregnant and want to learn more about preparing your body for birth, you can follow along at @the.mama.physio on Instagram or visit www.themamaphysio.com.au
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