This page was last reviewed in March 2021. If you’re concerned about any pain, or you need further information or support with perineal massage, talk to your midwife or GP. Perineal massage shouldn’t be painful although there might be some discomfort to begin with. This is a good time because blood vessels in the area are already dilated, making the perineum softer and more comfortable to massage. Fit it into your daily or weekly routine, for example during or after a bath or shower.The only difference is that your partner will use their index fingers rather than thumbs to perform side-to-side and U-shaped downward pressure. Simply follow the same method as before.Then as you get nearer to the due date, if you feel comfortable doing so you could ask your partner to do it. You might want to start off doing the perineal massage yourself.It can be difficult to massage your perineum by yourself in the later stages of pregnancy.

Perineal massage shouldn’t hurt, though you may feel pressure in the first few weeks of starting, which should ease. Some people will focus the massage on any previous scar tissue.(RCOG, no date) Repeat this two to three times (RCOG, no date). You could practice your slow, deep breathing techniques while you do this. Massage using your thumbs upwards and outwards then back again in a U-shaped movement. Then gently massage the lower bit of your vagina for around two to three minutes, focusing on relaxing your perineum.Hold this stretch for about one to two minutes.You should feel a bit of a stretching feeling. Press down towards your anus and to the sides.You might find it easier to use a mirror the first few times. Put your thumbs about 2.5cm to 4cm just inside the back wall of your vagina.Taking some deep breaths might help you relax. Put some oil on your perineum and the lower part of your vaginal opening. This helps to make the massage more comfortable.

standing in a warm shower with one leg up on a stool before you change legs.

reclining in the bath with one leg up on the side at a time.

being propped up with pillows on a bed or sofa so you or your partner can reach your perineum more easily.

Make sure you have your chosen oil and your mirror handy if you need it.

Find somewhere you can relax, uninterrupted and in privacy with your legs open wide and your knees bent.

Wash your hands thoroughly and make sure your or your partner’s (if they’re helping) fingernails are short.

Some people find it helps to use a mirror so they can see what they're doing.

Other people prefer to do the massage standing. Some people find it pleasant to relax in a bath first.

One or two pillows might be handy for your comfort – if you’d prefer to sit or lie back.Unscented lubricant or oils – eg. vitamin E oil, almond or olive (RCOG, no date). Unscented personal lubricant would be fine.Clean hands and short nails to protect the delicate tissues in your vagina and perineum (RCOG, no date).

Ona holes feel so good