You can get a pregnancy massage at day spas, dedicated prenatal massage studios, chiropractic offices, and independent licensed massage therapists who specialize in prenatal work. Most mid-size and larger cities have multiple options, and national chains like Hand and Stone Massage and Facial Spa offer prenatal services at many locations. The key is finding a therapist trained specifically in prenatal techniques, not just any massage therapist willing to work on a pregnant client.
Where to Look for Prenatal Massage
Your best starting points are these types of providers:
- Day spas and wellness centers. Many full-service spas list prenatal massage on their menu. Call ahead to confirm the therapist has specific prenatal training, since some spas simply modify a standard Swedish massage without specialized knowledge of pregnancy anatomy.
- Dedicated prenatal and postpartum studios. These are practices built entirely around pregnancy bodywork. They’re more common in urban areas and typically employ therapists with the deepest prenatal experience.
- Chiropractic and integrative health clinics. Some chiropractic offices have massage therapists on staff who work with pregnant patients as part of a broader pain-management approach.
- Independent licensed massage therapists. Many LMTs operate solo practices out of private offices or their homes. Search “prenatal massage” plus your city on Google Maps or through the American Massage Therapy Association’s therapist directory to find independents near you.
If you already see an OB or midwife, ask their office for a referral. Birth centers and doulas often maintain lists of trusted prenatal massage therapists in the area.
What to Look for in a Therapist
Prenatal massage requires more than general massage training. Look for a therapist who has completed continuing education specifically in pregnancy massage. The American Massage Therapy Association offers a dedicated pregnancy massage certification course, and other accredited programs exist as well. At minimum, your therapist should be a licensed massage therapist (LMT) in your state and be able to tell you how many hours of prenatal-specific training they’ve completed.
A good question to ask when booking: “How often do you work with pregnant clients?” A therapist who sees pregnant people regularly will be more attuned to the positioning, pressure adjustments, and areas to avoid than someone who does it occasionally.
What Happens During a Session
A typical prenatal massage session lasts 30 to 60 minutes and costs between $50 and $80 on average, though prices vary by city and facility. You’ll most likely be positioned on your side with supportive pillows between your knees and under your belly. Side-lying is the standard for prenatal massage, especially past the first trimester.
The American Pregnancy Association specifically advises against massage tables with a hole cut out for the belly. While those tables might seem convenient, they let the abdomen dangle, which stretches the uterine ligaments and can actually worsen lower back pain. Prenatal tables and special cushion systems are considered acceptable only for brief treatments lasting under 15 minutes, like a chiropractic adjustment. For a full massage session, side-lying is safer and more comfortable for both you and the baby.
The therapist will generally use lighter pressure than a deep tissue massage. Your legs should only receive gentle strokes rather than deep pressure work. Most therapists avoid direct massage on the belly entirely, since firm pressure there could be uncomfortable or potentially harmful.
Pressure Points and Areas to Avoid
You may have heard that certain pressure points on the ankles, wrists, or between the fingers can trigger contractions. This idea comes from reflexology traditions, and it’s worth knowing that there’s currently no clinical evidence supporting those claims. That said, many prenatal massage therapists still avoid those areas as a precaution, and you can always ask your therapist to skip any spot that makes you uneasy.
The areas that genuinely warrant caution are the abdomen (avoid firm pressure) and the legs (avoid deep tissue work, since pregnancy increases the risk of blood clots in the lower extremities).
Physical and Mental Health Benefits
Prenatal massage does more than just feel good. A systematic review of randomized controlled trials published in the Journal of Clinical Medicine found that massage during pregnancy reduces back pain, leg pain, headaches, and muscle cramps. Women in the studies also reported calmer, deeper sleep and less anxiety.
The hormonal shifts are notable too. Massage lowered cortisol (your body’s main stress hormone) and norepinephrine levels while raising serotonin and dopamine, the chemicals tied to mood regulation and a sense of well-being. Over the course of multiple sessions, cortisol levels stayed stable in women receiving massage but climbed steadily in control groups who didn’t. Immune function markers also improved with regular sessions.
For women experiencing prenatal depression, the benefits were especially clear. Depressed pregnant women who received massage therapy reported significantly lower depression and anxiety scores compared to those who didn’t. Some research has even linked regular prenatal massage to higher fetal birth weight and reduced risk of preterm delivery, though those outcomes likely reflect the combined effect of lower stress hormones and better sleep rather than the massage alone.
Gentle lymphatic drainage techniques can also help with the swelling that’s common in later pregnancy, particularly in the ankles and feet.
Timing: When to Start
Many spas and therapists won’t book prenatal massage clients during the first trimester, not because there’s strong evidence of harm, but because miscarriage risk is highest in those early weeks and practitioners want to avoid any perceived association. Some therapists are comfortable working with first-trimester clients using very light techniques. If you’re past 12 to 14 weeks, you’ll find it much easier to book an appointment without restrictions.
Most women begin regular sessions in the second trimester, when back pain and other physical discomforts start ramping up, and continue through the third trimester.
Cost and Insurance
At $50 to $80 per session, prenatal massage is typically an out-of-pocket expense. Most health insurance plans don’t cover massage therapy unless it’s prescribed for a specific medical condition and performed by a provider within your plan’s network. Some plans offer partial reimbursement, and it’s worth checking whether your HSA or FSA funds can be applied, since massage prescribed by a physician for pregnancy-related pain sometimes qualifies as a medical expense.
If a clinic doesn’t bill insurance directly, ask for the treatment codes so you can submit a claim yourself. Even if full coverage isn’t available, some employers’ wellness programs offer massage discounts or stipends worth looking into.