How Often Should You Do Perineal Massage? Physiotherapists Explain

As your due date approaches, you’re likely exploring ways to prepare your body for birth. One technique that’s gained popularity, and is backed by science is perineal massage. Recommended by physiotherapists (100% by our PhysioMatters Team) and midwives, this simple self-care practice can help reduce the risk of perineal tearing or the need for stitches during vaginal delivery.

But one question often comes up: how often should you be doing the massage? Let’s clear up the confusion with expert-backed guidance.

Why Perineal Massage is Recommended for Mums-to-Be?

Perineal massage involves gently stretching and massaging the tissues of the perineum (the area between the vagina and anus). It helps increase the elasticity of the skin and muscles, making them more prepared to stretch during childbirth.

Research shows that women who practice perineal massage in the weeks leading up to birth may have:

• A lower risk of perineal tearing

• Reduced need for episiotomy (a surgical cut during delivery)

• Faster postpartum recovery

Clearing Up Confusion About Frequency of Perineal Massage

A common concern among mums-to-be is whether they’re doing perineal massage enough. Some are unsure if they should be doing it daily, while others worry, they’re overdoing it. The good news is it doesn’t have to be daily to be effective.

When to Start Perineal Massage?

Physiotherapists typically recommend starting around 35 weeks of pregnancy. This is late enough in pregnancy that the body is preparing for labour, but early enough to allow several weeks of consistent practice.

Why Starting Too Early or Too Late May Not Be Effective?

• Starting too early (before 32–35 weeks) doesn’t offer added benefits and may lead to unnecessary discomfort.

• Starting too late (e.g., 39+ weeks) might not give your tissues enough time to adapt.

How Often Should You Do It?

Most physiotherapists recommend doing perineal massage 3 to 4 times a week.

Why Consistency Matters More Than Perfection?

Consistency helps gradually improve the flexibility of the perineal tissues. Even if you’re not doing it every day, regular practice is key. Think of it like stretching or training a muscle—progress happens over time.

How Duration Per Session Affects Results?

Aim for 5 to 10 minutes per session. Short, focused sessions tend to be more sustainable and just as effective. You don’t need to go longer to see results.

Does Daily Massage Help More?

Some women wonder if daily massage gives extra benefits. The research doesn’t suggest that daily massage is significantly more effective than doing it several times per week.

Balancing Benefits with Comfort and Practicality

If you feel comfortable doing it daily and it fits into your routine, go for it. But if it feels like too much, 3–4 times a week is perfectly fine. The goal is a regular habit that works for you.

Listening to Your Body

During perineal massage, you should feel a gentle stretch or tingling, but not pain.

Signs You’re Doing It Right

• Mild pressure or stretching sensation

• Tingling or slight warmth

• No bleeding or sharp pain

When to Cut Back or Stop

• If you experience pain, swelling, irritation, or signs of infection

• If there’s bleeding or abnormal discharge

• If it becomes emotionally or physically uncomfortable—pause and consult your care provider

What If You Miss a Session?

Don’t stress—missing a session won’t undo your progress.

How to Build It Into Your Routine?

• Pair it with a shower or bath when tissues are relaxed

• Set a gentle reminder 3–4 times a week

• Try it before bedtime for a quiet, relaxed moment

Expert Tips for Best Results

• Pair it with pelvic floor exercises like Kegels to support overall pelvic health

• Use safe, natural oils like vitamin E oil, almond oil, or a water-based lubricant

• Involve your partner if you’re comfortable, it can foster connection and ease access later in pregnancy

When to Consult a Physiotherapist or Doctor?

Reach out to a professional if:

• You’re unsure about the correct technique

• You experience pain, bleeding, or discomfort

• You have a high-risk pregnancy or medical conditions that affect vaginal health

A Women’s Health Physiotherapists can provide personalised guidance and demonstrate safe, effective massage techniques to you and with your partner present.

Conclusion

Perineal massage is a simple, empowering practice that can support a smoother birth experience. With just a few sessions per week, starting around 35 weeks, you can make a big difference in your body’s readiness for labour.

The most important thing? Listen to your body, stay consistent, and don’t aim for perfection. You’ve got this!

Ready to try perineal massage but still unsure about technique?

A consultation with a pelvic health physiotherapists Danielle, Claire and Xan at PhysioMatters Singapore will help you get started with confidence

Contact us today!

Contact Information

Email: hello@physiomatters.com.sg

Phone: +65 9352 9067

Address: 360 Orchard Road #10-07 International Building, 238869