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Nothing sounds as good as a massage during pregnancy to help relieve your aching back, feet, and neck. Prenatal massages can be a great addition to your pregnancy journey, and you can even do some easily right at home. Common areas of soreness for pregnant moms include back pain, foot pain, and neck pain, and these self massages can help address those pains.


Although I am a physical therapist by profession, I am not your physical therapist.  This information is for educational purposes only, it does not constitute medical advice and does not establish any kind of therapist-patient relationship with me. I am not liable or responsible for any damages resulting from or related to your use of this information.As always, check with your midwife, OBGYN, or healthcare provider prior to beginning any new treatments during pregnancy.

Benefits of massage:

There are many benefits of massage, so find one of these tools below to get started today.

  • Reduced back pain
  • Reduced joint pain
  • Improved circulation
  • Reduced edema
  • Reduced muscle tension and headaches
  • Reduced stress and anxiety
  • Improved oxygenation of soft tissues and muscles
  • Better sleep

Tools for Self Massage

Tennis Ball Massage

This is by far the cheapest and easiest option and it works very well! This is the most common self-massage I teach my patients in the clinic. All you need to purchase is a pack of tennis balls and a tube sock if you don’t already have a clean one around the house. The tennis balls can be used up against the wall, lean in, and massage your entire back from your neck to your glutes. You can also lay down on the tennis balls, but as you progress in your pregnancy, you’ll want to be careful about overstressing your abdominal muscles while laying back to do this.

Massage Cane

A massage cane is a tool that you can use to massage various parts of your body. The cane is angled so you can reach your back for a massage without straining your neck or shoulders. You can use the nobs on the end of the cane to reach between your shoulder blades or use the two knobs to massage your lower back. It’s a great ergonomic option for reaching those hard-to-reach areas without the help of someone else.