How to Create the Perfect Pregnancy Bath
Photo by Jared Rice on Unsplash
“Sorrow can be alleviated by good sleep, a bath and a glass of wine.” – Thomas Aquinas
So we can’t have the wine, and can’t always rely on good sleep, so during pregnancy: bath it is!
One of my biggest mental loads of pregnancy is right when I find out, when I have to turn off my usual autopilot and actually rethink all of my daily habits to make sure they're pregnancy-safe. Most of this rethinking happens in the kitchen (can I eat or drink that? every time I open the fridge for about a month I have to real labels and make decisions I would normally not have to think twice about), and the bathroom (reading product labels and consulting ChatGPT at least a few times a day). Exhausting stuff, especially in that sloggy first trimester.
And what about bathing, is it safe!?!? I LOVE a good bath. Pregnant or not, if I do it right it's more than just a physical experience, it can be a full mind-body-soul reset. Your bath can serve whatever kind of support you need at the time: spiritual retreat? Dim the lights, light some candles, and listen to some journey music or a meditation. Feel overwhelmed? Pop the most recent Summer House on the iPad and eat a massive Pinkberry for some good old fashioned escapism.
There are certainly some extra considerations when you're pregnant, but once you know a few guidelines you can (and should!) bathe regularly to support yourself through all the phases of pregnancy.
Maximizing Bath Benefits for Common Pregnancy Discomforts
A good bath does wonders for common pregnancy discomforts, and primarily helps with three major pregnancy-related issues:
Relieving Back and Hip Pain
Soaking in warm water reduces pressure on joints and ligaments. Side-lying hip and leg massages in the bath provide additional comfort for hip pain, and can be a great place to do some gentle stretches. It's a good idea to place a cushioned bathtub mat under your body and use a bath pillow to support your neck, and really let your body relax with less gravity dragging it down. Warm compresses or baths increase blood flow to painful areas, helping relax muscle spasms and increasing circulation.
Managing Swelling and Edema
Immersing feet and ankles in moderate temperature water for 20 minutes reduces pregnancy-related swelling. The water supports the weight of the baby, reducing pressure on internal organs, spine, and pelvis. Prop your feet on the edge of the tub to help excess fluids move away from swollen areas.
Improving Sleep Quality
Taking a bath soon before bedtime prepares your body for rest. A pre-sleep bath routine helps address common sleep disruptors:
Relieves pregnancy-related back discomfort
Soothes leg cramps and restless legs
Reduces nighttime congestion (no, you snore like a french bulldog in your third trimester... Breathe right strips help...a little.)
When to Avoid Taking Baths
Watch for these warning signs to know when to exit the bath:
Profuse sweating or feeling overheated
Dizziness or nausea
Red skin or discomfort
Lack of sweating
Consult your healthcare provider before you bathe, especially if you have any kind of medical condition, intense pregnancy symptoms, and/or a high risk pregnancy. I had a bout of low blood pressure spells in my second trimester, so I had to go on a brief bath hiatus. Bummer, but better safe than sorry. Skip hot tubs entirely, as they usually maintain a constant temperature of approximately 104°F.
Safe Water Temperature Recommendations
For a pregnancy-safe bath, The American College of Obstetricians and Gynecologists recommends keeping the water temperature between 98.6° and 100° degrees Fahrenheit. The objective is to never raise your core body temperature above 102.2°F, which can be dangerous, especially in early pregnancy. Also, your internal body temperature naturally runs about 0.4 to 0.8 degrees higher during pregnancy, so it's important to leave some extra buffer, bath water-temp-wise.
I know, I know. As someone who likes her non-pregnancy bath temp in the range of "surface of the sun," this is a bummer. But there's good news! The warm (not hot) water can still provide many benefits from easing pregnancy aches to reducing swelling in your legs and feet, not to mention that exquisite weightless feeling on your overburdened bod. And! A warm bath helps shift your body from a sympathetic (fight-or-flight) state to a parasympathetic (rest-and-digest) state. This can lower cortisol levels, slow heart rate, and relax tense muscles, while hot baths can raise your heart rate and stress your system more.
I have this bath thermometer that (lovingly) screams at me when the water gets too warm, keeping me honest. Bonus: you can use it to monitor the baby's bath temp once they make their debut.
Also, I like to bring a hand towel into the bath so I can dunk it in the warm water and use it to cover my bump or other exposed areas to keep warm and comfortable.
Temperature Regulation
Watch for signs of overheating such as:
Feeling dizzy or lightheaded
Excessive sweating
Skin redness
Unusual discomfort
If you feel any of the above, exit the bath immediately and take a cool shower to lower your body temperature (sit or lie outside the bath or in the shower if you feel at all dizzy or lightheaded). And always take frequent water breaks, even if you feel good!
Choosing Pregnancy-Safe Bath Products
Selecting safe bath products requires careful consideration since certain ingredients pose increased risks during pregnancy. The American College of Obstetricians and Gynecologists advises avoiding products containing phthalates, parabens, triclosan, and fragrances, and I try to avoid those anyway, pregnant or not.
Unsafe Bath Additives
Bath products labeled as "fragrance-free" offer safer options compared to "unscented" varieties which often contain masking chemicals. Primarily, avoid these additives during pregnancy:
Bath oils - may trigger allergic reactions or early labor (make sure all essential oils are natural and pregnancy-safe!)
Bubble baths - can alter vaginal pH balance, increasing risk of infection
Bath bombs - contain artificial dyes and fragrances
All of these (and most heavily scented products) can upset you body's pH levels and increase the risk of urinary tract infections, yeast infections, disrupt hormones, and generally expose you to a lot of unnecessary chemicals. I stick with epsom salt baths jazzed up with a few extras I know are natural and safe.
Essential Equipment
Bath Thermometer: A reliable bath thermometer is essential, this cute one (lovingly) screams at me when the water gets too warm, keeping me honest. Bonus: you can use it to monitor the baby's bath temp once they make their debut.
Bath Mats & Towels: Place non-slip mats both inside and outside your tub to prevent accidents. Moreover, keep fresh towels within arm's reach for easy access after your bath. I like to put a towel over a bathmat right outside the tub, so I can get out and take breaks as needed or once I'm done.
Bath Cushion: This thing rules. It makes the bathtub SO much more comfortable. Just be sure to hang it up once you're done; it's prone to mildew.
Beverages: I am a woman of many beverages, I always have at least two in rotation. A bath calls for at least two: one for hydration and one for fun.
I always have a big glass bottle of water on deck, usually with these plain electrolytes. They're just a bit salty and maybe a bit tart, but don't really have a "flavor," per se. My recommendation: if you think it tastes weird, try adding more.
These are extremely delicious and more of a fun beverage, but super hydrating with great ingredients (my two-year-old loves them; they're "officially" made for kids).
A cold can of sparkling water always hits.
I like this tea if I'm bathing right before bed.
Bath Salts: A must for sore muscles, nausea, and ligament pain. I was using "magnesium bath flakes" marketed specifically toward pregnant women for a while until I realized they were just dead sea salt. This huge bag is exactly the same, but way cheaper. Adding two cups to warm bathwater helps ease muscle soreness and reduce inflammation. Since magnesium absorbs through the skin, these baths specifically aid in treating pregnancy-related swelling and joint discomfort.
I like to use plain bath salts and jazz it up based on my mood, usually with a few drops of pregnancy-safe essential oils, perhaps a water-safe crystal or two, and/or if I have the energy some rosemary from my yard. Get creative! Some people like milk baths, but I have yet to explore those.
Overflow Drain Cover: This genius contraption can get you a few extra inches of water depth, easy.
Hair Mask: Moms were made to multitask, give your hair some love while you soak with a great hair mask or scalp treatment.
Scrub Gloves: About once a month, after soaking for a while I like to use these gloves to thoroughly exfoliate and get my circulation going. I reeeeeally miss the Korean spa, but these give me a little bit of the experience at home. Tip: use firm up and down strokes keeping the lines on the gloves parallel to the direction you are scrubbing. Keep going til it gets satisfyingly gross. (You'll know.)
Conclusion
Safe and relaxing baths offer many benefits throughout pregnancy, just be sure to follow a few guidelines for safety. Water temperature control stands as the most critical safety factor, making a reliable bath thermometer essential equipment for every pregnant woman (and use it for baby when they arrive!). Traditional wisdom combined with modern safety guidelines creates perfect opportunities for self-care during this wild ride.
Remember these key points for your pregnancy bath routine:
Keep the temperature of the water between 98.6°F and 100°F
Use pregnancy-safe natural products
Exit immediately if feeling overheated
Stay hydrated throughout
A proper bath does more than clean - it soothes aches, reduces swelling, and promotes better sleep. Through careful attention to safety guidelines while incorporating calming elements, we expectant mothers can transform daily baths into powerful wellness rituals that support both physical and emotional well-being throughout pregnancy.