The good news is that perineal massage can be performed at home. "There are at-home perineal massage devices to help you get to hard-to-reach places," Dr. Pero adds. "But I really encourage pregnant women to see a pelvic-floor therapist at least to get educated about their pelvic floor and how to most effectively perform these massages and optimally prepare for childbirth," she stresses, saying: "Pelvic-floor PTs are not expensive, and most are covered under your insurance."
Typically, a perineal massage works like this, according to information from Lamaze International: you or your partner can begin by inserting their lubricated thumbs and index fingers about two inches into the vagina and applying pressure. Experts recommend applying pressure downward for two minutes first, and then sideways for two minutes in each direction. Under no circumstances should pregnant people use any object other than a pair of clean hands.
But again, it's worth setting up a visit with a pelvic-floor therapist to get instructions tailored to you. While Dr. Pero says there are few risks associated with perineal massage, you don't want to apply too little pressure (which would be ineffective) or too much (which could hurt you) or massage the area for too long each day.
