How to create a pregnancy massage ritual at home: Safe products & soothing tips

Sometimes only a massage can help you feel like yourself again, especially when you’re expecting. Pregnancy massage is a gentle way to soothe tired muscles, ease anxiety, improve sleep and reconnect with your changing body. It’s more than just a moment of relaxation though, it’s a chance to slow down and show yourself a little love during a time of big change.

While a trip to the spa sounds dreamy, the reality is that time, energy or budget often get in the way, but that doesn’t mean you have to miss out. With a few thoughtful touches – a nourishing body oil, a calming candle, a quiet corner just for you – you can recreate the experience at home. A simple ritual, done regularly, can make a world of difference.

Why pregnancy massage is so popular

Pregnancy massage is growing in popularity — and for good reason. It’s been shown to ease muscle tension, reduce anxiety, improve sleep, as well as help mums-to-be feel more comfortable in their changing bodies.

In one study, pregnant women diagnosed with major depression received massage therapy twice a week for 12 weeks. Compared to those who received standard care alone, the massage group experienced significantly reduced depression and cortisol levels, both during pregnancy and after birth. Their babies were also less likely to be born prematurely or underweight and performed better on measures of neurological function. Other studies have shown that pregnancy massage can also increase serotonin and dopamine levels, the body’s natural mood boosters.

It’s also an opportunity for mums-to-be to slow down and enjoy a little time to themselves, something that can be hard to come by once baby arrives.

Is it safe to do a pregnancy massage at home?

When done gently and with the right products, pregnancy massage can be safely enjoyed at home. The key is to keep it light, comfortable and be mindful of your body’s needs.

According to the NCT, there are a few important things to bear in mind:

• Avoid deep tissue massage, as it may pose a risk if there’s an unrecognised deep vein thrombosis (DVT), which can be life-threatening.

• Never massage the belly.

• Avoid lying flat on your back for long periods, especially after the first trimester. Opt instead for sitting upright or lying on your side.

If you have a more complicated pregnancy, speak to your doctor or midwife before introducing massage into your routine, just to be on the safe side.

Essential products for a safe pregnancy massage ritual

If you fancy giving a home pregnancy massage a go, you’ll need the right products. 

A body oil is essential — not just for comfort, but to help your hands glide smoothly over the skin without pulling or tugging. Just make sure it’s pregnancy safe.

If you’re using essential oils, never apply them neat. Instead, ensure they’re diluted to a low concentration of around 1–2%. If in doubt, choose a pre-blended, pregnancy-safe body oil like our Pregnancy Stretch Mark Oil. Paraben-free and specially formulated for mums-to-be, it’s full of skin-loving ingredients like Vitamin E to hydrate, soothe, and support your skin through every stage of pregnancy and beyond.

While a professional massage might feel like the ultimate indulgence, you can still recreate that same sense of calm and comfort at home. Start by setting the mood. Dim the lights and light an aromatherapy candle. Our Pregnancy Candle, made with calming ingredients such as lavender and petitgrain, can help relieve stress and promote emotional balance as well as creating the right ambience.

Don’t forget either about those little extras such as soft towels, cushions to rest on and obviously a calm and quiet space. Perhaps add to the mood by playing some spa-like music or relaxing soundscape from an app like Calm.

Step-by-step: How to enjoy a massage at home

Here’s how to create a calming ritual in the comfort of your own home:

1. Choose a quiet time and space: Find a moment when you won’t be interrupted – even ten minutes can make a difference. Dim the lights, turn off your phone and let yourself settle into the present.
2. Light your aromatherapy candle: Scent plays a powerful role in relaxation. Try our Pregnancy Candle, infused with calming essential oils. The soft glow combined with the soothing scent will help signal to your body that it’s time to unwind.
3. Warm the oil in your hands: Pour a small amount of body oil into your palms and gently rub them together. This not only warms the oil but helps you pause and ground yourself before beginning.
4. Use light, circular strokes: Gently massage your arms, legs, shoulders and anywhere that feels tired or tense. Use slow, circular motions and focus on the feel of your hands.
5. Finish with deep breathing or meditation: Once you’ve massaged your body, take a few slow, deep breaths. You might like to sit quietly for a few minutes, listen to calming music or use a meditation app to help ease your mind as well as your body.

Safe ingredients to look for (and avoid) in pregnancy products

When you’re expecting, the products you use on your skin matter more than ever. Your body is working overtime, and gentle, nourishing ingredients can go a long way in supporting your wellbeing. Here’s what to look for and what to steer clear of:

Ingredients to love

Look for natural, pregnancy-safe ingredients that support your skin’s changing needs. At Cradle & Tonic, we carefully choose:

• Calendula – calming and soothing for sensitive skin

• Chamomile – gentle anti-inflammatory benefits

• Lavender – known for its relaxing, balancing properties

• Jojoba and coconut oils – deeply hydrating and non-irritating

• Shea butter – rich in vitamins and safe for daily use

Ingredients to avoid

Some commonly used beauty ingredients aren’t recommended during pregnancy. It’s best to skip:

• Retinoids and retinol derivatives – This refers more to oral retinoids, such as isotretinoin, which can be prescribed to treat acne. Saying that, while topical retinoids are likely to be safe, a study published in the British Journal of Dermatology still recommends avoiding them as a precaution due to the lack of definitive safety data.

• Synthetic fragrances – Often made with undisclosed chemical blends, these can trigger skin irritation, headaches or sensitivity, especially during pregnancy, when your body may be more reactive. Opting for fragrance-free or naturally scented alternatives can help reduce exposure.

• Essential oils to use with care – Oils like clary sage, rosemary and cinnamon may stimulate uterine activity or cause skin sensitivity, so they’re best avoided during pregnancy, especially in the first trimester.

Want to know more? Explore our full guide to beauty ingredients to avoid while pregnant.

Self-care beyond massage

Massage is a great and easy way to connect with your body during pregnancy, but true self-care goes deeper. It’s about creating small, consistent rituals that nourish you, body and mind.

Start with a calming soak: Our Pregnancy Shower & Bath Gel is designed to ease tension and soften skin, with naturally gentle ingredients that turn your evening bath into a moment of pure calm. The warm water, soothing scents, and time to yourself can be a grounding daily ritual—especially when paired with a few drops of calming oil or a candlelit atmosphere.

Build a bedtime routine: Winding down matters. Try turning off screens early, using our aromatherapy candles to signal rest, or applying body oil with slow, mindful strokes.

Add mindfulness: Whether you journal, meditate or simply breathe deeply, giving your mind space to settle helps regulate emotions and support restful sleep. Even two quiet minutes can shift your day.

At Cradle & Tonic, we’ve created a product line that supports your entire wellbeing journey, from morning to night, bump to beyond. Thoughtfully formulated, beautifully scented, and always safe for pregnancy.

>> Shop our Pregnancy Skincare range