You have made it to week 34. Your baby is about the size of a cantaloupe, your belly is definitely in the way, and birth is roughly 6 weeks away. This is the week most healthcare professionals recommend starting perineal massage, and it is also a great time to start pulling together the rest of your birth preparation.
Your Body at Week 34
At 34 weeks, your body is deep into preparation mode:
- Your baby is about 45cm long and weighs around 2.1kg. The lungs are still maturing, but most other organs are nearly ready.
- Braxton Hicks contractions may be more noticeable now. These are your body practicing for labor — irregular, usually painless, and they come and go. Read more about what Braxton Hicks feel like.
- Pelvic pressure increases as your baby moves lower. You may feel heaviness or pressure in your pelvis.
- Fatigue is common. Growing a human is hard work. Listen to your body and rest when you can.
- Trouble sleeping is normal at this stage. Check out the best sleep positions in pregnancy for some relief.
Birth Prep to-do List for Week 34
Start perineal massage. Check with your healthcare provider if perineal massage is right for your first. Then start. If reaching around your bump is difficult, a perineal massage tool with a belly-bypass curve can help.
Pack your hospital bag. It is not too early. Having your bag ready takes one thing off your mind. See our essential maternity checklist for a complete packing list.
Talk to your healthcare provider. This is a good week to discuss your birth preferences, pain management options, and any questions about labor. If you have not already, ask specifically about perineal massage and whether it is right for you.
Think about breathing techniques. Learning to breathe through discomfort is one of the most valuable skills for labor. It also helps during perineal massage — practicing controlled breathing while you feel the stretch is excellent preparation.
Consider a birthing ball. If you do not have one yet, week 34 is a good time to start using a birthing ball. Sitting on a birthing ball can help with comfort, posture, and positioning your baby.
Start Perineal Massage this Week
Week 34 is widely considered the ideal time to begin perineal massage. Starting now gives you about 6 weeks of consistent practice before your due date, enough time to become comfortable with the technique and build it into your routine.
What you need:
- A natural, unscented perineal massage oil (sweet almond oil is highly recommended)
- Clean hands with trimmed nails, or a perineal massage tool to help you reach around your bump
- 5-7 minutes, 3-4 times per week
- A comfortable position. Sitting propped up in bed works well for most women
How to do it:
Apply oil to your thumbs and perineal area (or to the tip of your massage tool). Insert about 3-5 cm into the vaginal opening and press gently downward and outward in a U-shape. Hold the stretch for 1-2 minutes, then release and repeat. For a full step-by-step guide, read How to Do Perineal Massage.
What to expect:
Your first few sessions may feel unfamiliar or slightly uncomfortable — a mild stretching or tingling sensation is normal. This is not meant to be painful. Start gently and gradually increase pressure over the coming weeks. By week 37-38, you will be much more familiar with the sensation.
What does Perineal Massage Actually Like at Week 34?
At 34 weeks, your bump is large but you can still find comfortable positions for perineal massage. Most women at this stage sit propped up in bed with knees bent, or recline in a warm bath. The biggest challenge may be reaching around your belly. Your arms may not comfortably reach your perineum, especially if this is your first pregnancy and you are not sure exactly what you are doing. This is where a perineal massage tool can be a game-changer. The curved handle extends your reach so you can do the massage independently without straining. If you are deciding between tools, see our guide on how to choose the best perineal massage tool.
If you prefer to use your fingers, some women find it easier with one foot elevated. Your partner can also help if you are both comfortable with it.
Common Questions at Week 34
Is week 34 too early to start perineal massage?
No. If your pregnancy is normal, week 34 is exactly when most healthcare professionals recommend starting. It gives you the full 6 weeks of practice before your due date. But check with your healthcare professional just to sure.
What if I am not sure I am doing it right?
That is completely normal for your first session. Check our perineal massage with diagrams guide for visual instructions. You can also ask your midwife or healthcare provider to walk you through the technique at your next appointment.
Can I do perineal massage every day?
3-4 times per week is sufficient. Consistency matters more than frequency. Doing it regularly is more effective than doing long sessions occasionally.
What oil should I use?
Sweet almond oil is the most commonly recommended option. See our full guide to perineal massage oils for more choices.
Looking Ahead
Week 34 is about getting started. In the coming weeks, your perineal massage will become more familiar, your technique will improve, and your body will adapt to the stretching sensation. Next week, Week 35 we will cover building consistency and what changes in your body and preparation as you get closer to birth.
The Perimom Bundle includes everything you need to start your perineal massage routine this week: the tool with its belly-bypass curve and built-in oil channel, plus a 120ml bottle of natural massage oil.
