Perineal massage in the third trimester: does it help

Perineal massage — gentle stretching of the tissue between the vagina and anus — has reasonable evidence supporting its use in the weeks before delivery. Studies suggest it can reduce the risk of severe tearing and the need for an episiotomy, particularly for first-time mothers. It's typically recommended starting around week 34, performed for 5–10 minutes a few times per week.

Most providers and midwives can demonstrate the technique at a prenatal visit. It's not appropriate for everyone — if you have placenta previa, vaginal infection, or other contraindications, your provider will advise against it. Many women find it uncomfortable at first but easier with practice.

Warm baths beforehand can help with relaxation.