Baby massage made simple: how to get started and build it into your routine

Between feeds, nappy changes and trying to squeeze in some sleep, finding time for one more activity with your baby might feel like a tall order. But massaging your baby doesn't have to mean setting aside half an hour. Sometimes, a few minutes of gentle touch is all you need.

For centuries, parents have used gentle massage to soothe and comfort their babies. But there's more to it than helping your baby relax. When it comes to bonding with your baby, child and adolescent psychotherapist Marie Derome explores the role of oxytocin, often called the ‘bonding hormone’, in her book What Your Baby Wants You to Know: The Art and Science of Bonding with Your Child. Baby massage is one way to encourage its release, alongside cuddles, eye contact and responding to your baby's expressions, helping to nurture the connection between you.

The best part? You don’t need an elaborate routine or a strict schedule to follow. Whether it's a gentle foot massage after a bath or a few soothing strokes during a quiet moment together, you can keep things simple and take your time getting started.

What is baby massage?

Baby massage involves using your hands to make slow, gentle strokes across different parts of your baby's body, such as their legs, feet, arms and back. The JOHNSON'S® Baby UK massage guide explains that some babies may prefer gentle strokes over their clothing, particularly in the first few weeks.

If you're massaging their skin directly, a suitable baby massage oil or lotion can help your hands glide smoothly and reduce friction. There's no need to massage your baby's whole body, either. The NCT's baby massage guidance offers techniques for the legs and feet, which can be a good place to start.

Before you start

When it comes to massaging your baby, timing is key. Choose a moment when they're calm, awake and relaxed, rather than hungry, sleepy or upset.

You don't need to create a spa-like setting, either. A warm, quiet room with a soft towel or blanket on the floor is a good place to start. Choose a position where your baby can see your face, and make sure everything you need is within reach, including a clean nappy, clothes for afterwards and any suitable massage product. Wash your hands, remove any jewellery that might scratch their skin and get yourself comfortable.

Try rubbing your hands together and gently asking your baby if they're ready for a massage. The NCT recommends using this simple 'permission' cue to help your baby become familiar with what's coming next. Watch how they respond throughout. If they start crying, turn away or seem uncomfortable, stop the massage.

How can you tell if your baby is enjoying it? They might seem relaxed, make eye contact or respond to your voice. If they become restless, look away or start fussing, they may need a break. It's worth remembering that babies communicate in different ways, so take your time getting to know what feels comfortable for yours.

When should you avoid massaging your baby?

Baby massage should always be a comfortable experience, so it's important to know when to hold off. NHS guidance recommends avoiding massage when your baby is:

• Asleep or tired: Wait until they're awake, calm and alert.

• Hungry: Feed your baby first, but avoid massaging them straight afterwards, as pressure on a full tummy can cause discomfort or make them bring up milk. Wait until they've had time to settle.

• Crying or distressed: Don't push through a massage if they're upset.

• Unwell: Avoid massage if they have a temperature or an infection.

• Experiencing skin irritation or injury: Avoid massaging areas with broken skin or open wounds.

If you're unsure whether massage is suitable for your baby, speak to your health visitor or GP. Health visitors can also offer advice and support with your baby's health and development, including at their routine NHS reviews.

A note on newborn skincare: The NHS advises avoiding oils and lotions until your baby is at least one month old. You can still enjoy gentle touch without using a product during those early weeks.

A simple five-step baby massage routine

Ready to give baby massage a try? The NCT's baby massage guide offers some straightforward techniques to get you started.

1. Start with their legs. Gently hold your baby's ankle with one hand and use the other to stroke from their thigh down towards their ankle. Alternate hands as you repeat the movement, keeping their ankle supported and your movements slow and gentle.

2. Move to their feet. Cradle one foot in your hand and use your thumbs to make gentle strokes from the heel towards the toes. Repeat on the other foot if your baby seems happy to continue.

3. Try their hands. Gently hold your baby's hand and use your thumb to make small, gentle circles on their palm. Repeat on the other hand if they're comfortable. You could even sing a familiar nursery rhyme as you go.

4. Return to their legs. If your baby is still relaxed, gently stroke upwards from their ankle towards their thigh, keeping your movements slow and steady.

5. Finish whenever they're ready. There's no need to work through every step or massage both sides. If your baby starts fussing or seems uncomfortable, simply bring the massage to an end.

If you'd prefer to see the movements demonstrated, you could look for a baby massage class in your area. The NCT suggests checking its class finder or seeing whether your local Family Hub offers sessions. This can be particularly helpful if you're unsure about pressure or positioning.

What if your baby doesn't seem to enjoy massage?

Not every baby will enjoy a massage straight away, and that's OK. If your baby seems unsure about the movements, you could try the 'resting hand' technique suggested in the JOHNSON'S® Baby newborn massage guide.

Simply place a relaxed hand gently on your baby's body and hold it still for a few moments, without making any stroking movements. If your baby remains uncomfortable or becomes upset, stop and try another time.

What should you use for baby massage?

Both oils and lotions can be used for baby massage, but it's important to choose a product that's suitable for your baby's delicate skin.

• For a gentle massage: Essentials by JOHNSON'S® Baby Oil helps your hands glide smoothly over your baby's skin while keeping it moisturised and protected against dryness. Its Clinically Proven Mildness formula is specially designed for delicate baby skin and is a no parabens & dyes formula.  

• For a moisturising massage: JOHNSON'S® Baby Lotion combines aloe, coconut oil and vitamin B5 to provide up to 72 hours of hydration while helping to strengthen your baby's skin barrier.

If you're using baby oil, a little goes a long way. The Essentials by JOHNSON'S® Baby Oil guidance recommends pouring a small amount into your palms and rubbing your hands together to warm it before gently massaging your baby's skin.

Before using a massage oil, test a small amount on a small patch of your baby's skin to check for a reaction. Always follow the instructions on the packaging and stop using the product if you notice any irritation. 

Making massage part of everyday life

Not sure when to try a baby massage? Here are three moments that might work for you:

• After bath time: Once your baby is warm and dry, try a gentle leg or foot massage before getting them dressed.

• During a nappy change: If your baby is calm and comfortable, a few gentle strokes on their legs can be a lovely way to connect.

• Before bedtime: A short massage can become part of a wind-down routine for the evening, alongside cuddles, a story or a lullaby.

Baby massage can be a simple way to connect, whether you try it during a quiet moment or build it into your evening. “The one thing that I did not expect to help but really did was baby massage,” says Mumsnet user NovaF. For LER2023, it’s part of a familiar bedtime routine: “bath, baby massage, bottle, cuddle, nursery rhyme, sleep.” 

As your baby grows, the way they respond to massage may change too. The JOHNSON'S® Baby massage guide explains that newborns may prefer just a few moments of gentle touch, while older babies might enjoy longer massages with songs, smiles and interaction. As they become more interested in wriggling or exploring their surroundings, you may find that shorter massages suit them better.

Small moments, not perfect parenting

Babies don't need everything to go perfectly to feel loved and cared for. A reassuring touch, a familiar voice or a smile can all be ways of showing your baby you're there for them.

Making eye contact, chatting softly and noticing your baby's reactions during massage can help you become more familiar with how they communicate. These simple interactions are part of what makes a massage a chance to connect.

When the moment feels right, give a gentle massage a try and see what your baby enjoys. It might just become something you both look forward to.

About JOHNSON'S® Baby

Trusted by generations of parents for over 130 years, JOHNSON'S® Baby offers a range of gentle, specially formulated skincare products designed with babies' needs in mind.

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