Does Perineal Massage Really Help Prepare You for Birth? Here's What the Research Says

Let’s be real. No one wants tearing, stitches, or to go through that stressful first wee after birth. But if there’s something simple you can do to support your perineum before labour, why not give it a go?

Perineal massage is one of the few hands-on practices studied for its role in birth prep – and spoiler alert: the research (especially from here in Aotearoa and across the ditch) is promising.

At Viva La Vulva, we’re all about helping mamas feel informed, empowered, and a little less WTF when it comes to birth and postpartum recovery, and you know we LOVE any kind of birth and postpartum prep!! So let’s talk about what perineal massage actually is, and why it might just be worth adding to your to-do list before birth.

What is Perineal Massage?
Think of perineal massage as a gentle stretch for the marathon ahead. From around 34–35 weeks pregnant, you (or your partner) can start softening and preparing the skin and tissue between the vagina and anus – also known as the perineum. The idea is to help the area get used to the sensations of crowning, reduce the risk of tearing, and boost your comfort.

If you do this regularly, it can become a grounding little ritual – a moment to slow down, breathe, and connect with your changing body.

Benefits include:

What the Research Says (NZ & Australia)
While perineal massage has been explored internationally, local research is catching up – and the results speak for themselves.

A 2020 clinical review out of Australia found that antenatal perineal massage (as well as massage used during the second stage of labour) was linked to:

• Fewer second-degree tears (up to 44% lower)

• A 50% reduction in episiotomy rates

• Less perineal discomfort right after birth

• Shorter second stage of labour

• More positive birth experiences overall

Meanwhile, midwifery-led care in New Zealand has shown that using massage and warm compresses during labour often results in fewer interventions and greater comfort for mamas.

Of course, every birth is unique – no one can promise zero tearing – but these studies suggest that regular perineal massage may help give your body a head start.

How to do it

Start from 34–35 weeks and aim for 2–3 times a week — or more if you’re feeling good. It only takes a few minutes and can easily become part of your wind-down routine.

Here’s how:

• After a warm shower or bath, wash your hands and grab your Viva La Vulva Perineal Massage Oil.

• Get comfy! You can lean back with knees apart, lie on your side with a pillow between your legs, or put one leg up on a stool.

• Apply oil to your thumbs (or index fingers if your partner is helping) and gently massage around the outside of your perineum.

• Insert your thumbs up to the first knuckle and press gently downward and outwards, think of stretching from 3 o’clock to 9 o’clock.

• Sweep in a U-shape toward the anus and back again, using your breath to guide you. Breathe out as you apply pressure, and relax your jaw (it helps the pelvic floor relax too).

• The stretch might tingle or burn at first, but it should never be painful. Listen to your body and ease off if needed.

Want a step-by-step? Grab our guide for free

Why Use Viva La Vulva’s Perineal Massage Oil?
Because we formulated it with your vulva in mind. Literally.

• Made in Aotearoa using nourishing oils like grapeseed, apricot kernel, avocado and jojoba

• Includes calendula and vitamin E – traditionally used to support skin elasticity

• Fragrance-free, preservative-free, and safe for sensitive skin

• Designed specifically for perineal massage (no multi-tasking coconut oil here)

The technique is key, but the right oil can make things feel smoother, gentler, and more comfortable.

Preparing for birth isn’t just about what’s in your hospital bag – it’s about giving your vulva (and mind) the care it deserves. Perineal massage is a simple, low-intervention tool that’s been backed by local midwives and actual research.

So if you're looking to start your birth prep – this is your sign to give your perineum a little love!!

Your vulva is incredible, mama. And we're here to support it for the stretch of its life ;)