A post natal massage can feel like the first deep breath you have taken in months. After pregnancy and birth, your body is not just “tired.” It’s adjusting to a completely new baseline. Hormones shift, sleep is disrupted, muscles compensate, posture changes, and even simple things like carrying a baby or feeding can load your neck, shoulders, hips, and lower back in ways you did not expect.
The best post natal massage is not about “spoiling yourself.” It’s about recovery. It can help your body feel more supported, more comfortable, and more like yours again.
1. What is a post natal massage?
A post natal massage is a massage designed for the postpartum period. It typically focuses on relieving muscular tension, supporting circulation, easing stress, and helping the body recover from the physical strain of pregnancy and delivery.
It is not the same as a general relaxation massage. A good therapist understands common postpartum problem areas and adjusts pressure, positioning, and technique based on what your body needs and what stage postpartum you are in.
2. Post natal massage benefits
The most noticeable post natal massage benefits are usually physical, but the mental relief is real too. Here’s what it can help with:
- Neck and shoulder tension: feeding, rocking, and holding a baby loads these areas constantly.
- Lower back and hip tightness: posture changes and core recovery can make hips and back feel unstable or sore.
- Leg and foot fatigue: swelling, extra load, and long days on your feet can leave you heavy and achy.
- Stress relief: your nervous system gets a chance to downshift, which can help you feel less “wired.”
- Better sleep: many people sleep deeper the night after a massage, even if sleep is still broken.
- A “lighter” feeling: improved circulation and muscle release often makes you feel less stiff and more mobile.
A post natal massage is not a cure for every postpartum challenge, but it can make your body feel more manageable and supported, which changes everything.
3. When can you get a post natal massage?
This depends on your delivery, your healing, and your healthcare provider’s guidance. Some people feel ready fairly soon, while others need more time. If you had a complicated delivery or a C-section, it is especially important to follow medical guidance and communicate clearly with the therapist.
When you do book, tell the spa you are postpartum and how long it has been since delivery. A good therapist will adjust the session and positioning so you are comfortable and safe.
4. What to book based on how you feel
The best post natal massage booking depends on your main issue right now. Here are the most common “postpartum body” scenarios and what usually helps:
- If your shoulders and neck are constantly tight: book a therapeutic massage with focused upper body work.
- If your hips and lower back feel sore or unstable: book a massage that targets hips, glutes, and lower back with supportive positioning.
- If you feel puffy or heavy: ask for gentler techniques that support circulation and a lighter feel.
- If you are emotionally exhausted: book a calming, full-body massage with slower pacing and nervous-system support.
Pro tip: postpartum is not the moment to “push through” pain. You should feel relief during the massage, not like you are being punished. If pressure is too much, speak up.
5. What to expect during your appointment
A good post natal massage should feel thoughtful, not generic. Expect the therapist to ask questions like:
- How long postpartum are you?
- Was it a vaginal delivery or C-section?
- Where do you feel the most tension?
- Are you breastfeeding or experiencing breast/chest tightness?
- Are there any medical concerns, swelling, or pain areas to avoid?
Positioning matters. Side-lying support, bolsters, and gentle adjustments can make a huge difference in comfort, especially if you are still tender or your core feels weak.
6. How often should you book post natal massage?
There is no perfect number. What matters is consistency that fits your life.
- If you are very tight or uncomfortable: once a week for a short period can help.
- If you want maintenance: every two to four weeks is realistic for many people.
- If time is limited: even one session a month can make a noticeable difference in how your body feels.
Shorter sessions can still be powerful if they are focused on your main tension areas.
7. Simple aftercare to make it last
To get the most from a post natal massage:
- Hydrate: massage and postpartum life both dehydrate you fast.
- Move gently: a short walk can help you keep the “loose” feeling.
- Stretch lightly: chest, shoulders, hips, and calves usually benefit most.
- Prioritize sleep when you can: massage helps, but recovery still needs rest.
Final thoughts
A post natal massage is one of the most practical recovery tools you can book postpartum. The benefits are not just relaxation. It’s relief: less tension, less heaviness, better mobility, and a nervous system that finally gets a chance to come down. If your body feels like it’s been carrying everything, a good post natal massage can help you feel supported again.
