Safe Self-Care Practices for Pregnant Moms: A Comprehensive Guide

Pregnancy is a miraculous yet challenging journey that demands not only physical but emotional strength. As you navigate through the various stages of pregnancy, taking care of your well-being becomes paramount. Understanding and implementing safe self-care practices is essential for the health and happiness of both you and your baby. This guide is designed to empower pregnant moms with knowledge and tips on safely enjoying self-care activities like saunas, jacuzzis, swimming, and more. 

Consulting Healthcare Providers on Safe Practices During Pregnancy 

Before embarking on any self-care practice, especially if it involves physical activity or exposure to varying temperatures, consult with your healthcare provider. They can offer personalized advice based on your pregnancy’s specifics. 

Listening to your body is paramount during pregnancy. If something doesn’t feel right, don’t push yourself. The goal of self-care is to nurture your body and mind, ensuring a safe and joyful pregnancy journey. 

Saunas, Infrared Saunas, and Steam Rooms 

While the warmth of saunas and steam rooms can seem inviting, especially with pregnancy aches, it’s crucial to proceed with caution. The American College of Obstetricians and Gynecologists (ACOG) is very clear that the high temperatures from saunas and steam rooms can lead to overheating, which isn’t recommended during pregnancy. If you’re looking for something warm and relaxing, it’s safer to choose a warm bath or shower. 

TLDR: Sorry mama, this one’s out. 

Jacuzzis and Hot Tubs 

Relaxing in a hot tub might sound appealing, but **pregnant women should generally avoid high water temperatures** that can raise body temperature and potentially harm a growing baby.  

TLDR: Sorry mama, this one’s out. 


Swimming is a fantastic way to stay active and reduce pregnancy discomfort. It offers excellent **cardiovascular benefits** and alleviates back pain without adding stress to your body. Opt for clean, well-maintained pools to avoid the risk of infections, and enjoy the buoyancy and relief that come with floating in water. 

TLDR: Go for it! 

Cold Plunges 

Although cold plunges can be invigorating, during pregnancy, it’s essential to **avoid sudden temperature changes**. Instead, if you’re looking to cool down, opt for a cool bath or gentle splash in a pool, prioritizing your comfort and safety. 

TLDR: Sorry mama, this one’s out. 


Pregnancy massages can be incredibly beneficial, reducing stress and relieving muscle tension. Ensure your massage therapist is **certified in prenatal massage** techniques and avoid deep tissue massages or any pressure points that could be unsafe during pregnancy. 

TLDR: Yes, but proceed with caution! Make sure you’re going to someone who is certified in prenatal massage and prepared to accommodate your growing belly. 

Facials and Skincare 

Pregnancy can bring about significant changes in your skin. Opt for **gentle, non-chemical facials** and products with safe ingredients like hyaluronic acid and vitamin C. Steer clear of retinoids and high-concentration essential oils, and always do a patch test before trying new products. 

TLDR: Yes, go for it! Talk to an esthetician if you’ve experienced any new sensitivities! 

Exercise and Yoga 

Regular exercise is beneficial during pregnancy, enhancing mood and endurance. Focus on **low-impact activities** like walking, swimming, and prenatal yoga. Avoid exercises that involve lying on your back or could cause imbalance and falls. Yoga can offer flexibility and relaxation but avoid hot yoga and poses that strain your abdomen. 

TLDR: Yes, and no. Talk to your healthcare provider to determine what is safe for you. Every body and pregnancy is different! Generally, gentle exercise is always recommended. 

Herbal Remedies and Eastern Medicine 

Paul Kempisty (who works with Gwyneth Paltrow) said, “Herbal and botanical remedies have been used for thousands of years to support health and wellness, women’s health, fertility, pregnancy and postpartum. It’s always recommended to work with an experienced and licensed herbal practitioner, and this is especially true during pregnancy when many of the foundational do’s and don’ts need to be adapted to the specific needs of a pregnant woman.”
TLDR: Maybe, but check with your care provider and make sure you’re working with someone who is certified and trusted in their field. 


Acupuncture is a reliable non-pharmaceutical tool for dealing with a variety of issues including pregnancy related issues like morning sickness, joint pain, headaches etc…! It’s safe and effective when practiced by someone who is licensed and trustworthy in their field.
TLDR: Yes! Go for it! 

Remember, taking care of yourself is also taking care of your baby. Embrace these moments of self-care, knowing you’re doing your best for both of you. Share your experiences and tips with other moms-to-be, creating a supportive community that thrives on shared knowledge and compassion. 

We hope this guide helps you navigate the wonderful yet complex journey of pregnancy with confidence and ease.  

Vittoria Allen

Vittoria is a writer based in San Diego. A lover of good food, slow living, and a good novel, she shares her life with her husband and two daughters trying to squeeze out the beauty in every moment.