What Is Perineum Massage? Definition, Overview, and How-To
Perineum massage (also called perineal massage) is a gentle stretching technique applied to the perineum, the area between the anus and the genitals. Done in the last weeks of pregnancy, it helps condition the tissue so it becomes more supple for birth, and helps you get used to the stretching sensation beforehand. It's usually started around week 34–35 and done a few times a week.
"Perineum massage" and "perineal massage" mean the same thing. It's a perineal stretch that has been used for centuries to help make the perineum more supple for labor.
What is the perineum, and where is it located?
The perineum is a diamond-shaped area between the anus and the vagina in females (and between the anus and scrotum in males). It contains several important muscles involved in continence, sexual activity, childbirth, and other body functions. Read more about what the perineum is.
The skin of the perineum
The skin of the perineum can be put under extreme pressure during labor, which may lead to pain and scarring. Its fragility is also why proper care should be taken when performing any massage on this sensitive area.
How do you perform a perineum massage?
A perineum massage takes little more than a few minutes, a few times a week. It's generally done with an unscented perineal massage oil such as almond or olive oil to keep movements smooth and avoid irritation. With consistent practice it conditions the pelvic-floor area and improves the elasticity of the skin.
- On your own: with clean hands, apply gentle pressure on both sides of the perineum using your thumbs or index fingers. Move in a U-shaped motion, from the sides of the vagina down to the perineum and back up. Continue for several minutes until you feel a comfortable stretching sensation.
- With a partner: if it's uncomfortable or impossible to reach on your own, a partner can help — freshly washed hands and trimmed nails. They sit across from you while you lean back on a pillow, using the same technique but usually with index fingers rather than thumbs.
- With Perimom: the Perimom perineal massager is shaped so you can do the massage on your own, unaided. Place the thumb-shaped tip 1–2 inches (3–5 cm) inside the vagina, apply oil through the oil channel, and stroke the perineal area in a U-shaped motion for 5–10 minutes, 3–4 times a week. You should feel the perineum becoming more supple over time.
See how perineum massage is done with diagrams.
Tips for successful perineal massage
Educate yourself about the perineum first, and consult your healthcare professional before starting anything new. Most guidance suggests starting between the 34th and 35th weeks of pregnancy. Additional tips:
- Use additive-free, unscented oils such as sweet almond oil or olive oil to avoid irritation and keep movements smooth.
- Get into a comfortable, relaxed position — lying down or semi-reclined.
- Massage for 5–10 minutes, about three times a week.
- Apply firm but gentle pressure, adjusting as needed.
- If you feel pain, stop and try again another time. You should feel a stretch, but it shouldn't hurt.
Risks and precautions
If your pregnancy is normal and your provider recommends it, there are usually no limitations. You should not do perineum massage if you:
- are in a high-risk pregnancy group
- have pre-term contractions or are at risk for pre-term labor
- have placenta previa
- have an active herpes outbreak or other vaginal/sexually transmitted infection
- have vaginal bleeding
- are at risk of placental abruption
- are pregnant with multiple fetuses when the lower one is in breech presentation
- have had a surgical procedure in the perineal region
If you're unsure how to perform the massage or have difficulty, consult your healthcare provider.
When to seek professional help
If you're not comfortable performing perineal massage or find it difficult on your own, seek help from a qualified healthcare provider or certified pelvic-floor therapist, who can guide you on proper technique.
Frequently asked questions
Is perineum massage the same as perineal massage?
Yes — they're two names for the same technique.
How often should I perform perineum massage?
Start around 34–35 weeks of pregnancy — there's no evidence of benefit from starting earlier. Aim for three to five times a week.
What oil should I use?
A plain, unscented oil such as sweet almond, grapeseed, or olive oil. See our guide to perineal massage oils.
Does perineum massage hurt?
You should feel a stretch, but it shouldn't be painful. If it hurts, stop and try again another time.
What if I can't reach my perineum on my own?
Ask a partner to help, or use the Perimom perineal massager, which is designed to reach the area unaided.
Where can I find more answers?
See our full perineal massage FAQ. If you have questions we haven't answered, contact your healthcare provider.
