25+ Benefits of Therapeutic Massage

Are you still thinking of massage therapy as being a self-indulgent luxury? For some, it may well be, but for others, it is a not-to-be-missed, powerful healing tool that improves health and well-being. From easing body aches, injuries, and tight muscles to soothing anxiety, stress, and depression, massage therapy has excellent benefits for the mind and body. This article is dedicated to helping you understand the benefits of massage therapy, the various types of massage, and how it might be able to help you.

Despite the prevalence of those who think that massage therapy is self-indulgent and a luxury, millions of people across the globe are seeking out its healing effects. In the U.S., massage therapists are second only to chiropractors in the frequency of visits to alternative medicine practitioners. In Germany, doctors often prescribe massage therapy rather than pharmaceutical medications.

What is Massage Therapy?

The simplest definition of massage therapy is “the manipulation of soft tissue to produce physiological effects.” But it is so much more than that. The massage therapist will take a detailed medical history from the client to ensure that massage is the appropriate treatment for them. The therapist may employ various diagnostic methods to determine which muscles or body parts will benefit from massage therapy.

When treating a client, the massage therapist may employ various manipulative techniques, ranging from light and superficial stroking to more vigorous pressing and kneading of deeper muscles and tissues. These may be applied by hand, fingers, forearms, elbows, and sometimes even feet or knees, or by an electrical device, depending on the practitioner and their type of therapy. These techniques relieve painful, contracted muscles, help rehabilitate repetitive stress injuries, and alleviate soft tissue injuries incurred in, say, a motor vehicle accident or a nasty fall – the possibilities are endless.

Why Do We Need Massage?

Seemingly mundane activities like looking at our phones, craning our necks to see our computer screens, sitting for hours at work, driving in rush-hour traffic, stressful situations…, and even a game of golf can create patterns of muscle tension that, if allowed to take up residency in our bodies, may accumulate and have a bad effect on both body and mind.

Persistent tension in the musculoskeletal system can restrict the circulation and flow of blood and nutrients to the body’s organs and tissues. We have connective tissue known as fascia that covers our muscles and organs like a web. When the fascia becomes tight and dense, which can happen for many reasons, it reduces range of motion and mobility. It can negatively affect breathing, posture, and the ability to move freely. Habitual muscle and fascia tension contribute to various biochemical, neurological, and even hormonal imbalances. And it can also contribute to anxiety and tension in our minds.

Massage therapy interrupts this muscle tension and stress, helping to relax muscles, tendons, and ligaments. Even the body’s deeper tissues, though not easily accessible to a therapist, can be affected. This happens because releasing the more superficial muscle layers also affects the deeper layers, allowing both to find better alignment and balance. This gently nudges the body back into a more natural, balanced state called homeostasis.

The Physical Benefits of Massage Therapy

1 | Reduces pain and tension in muscles and joints and reduces nerve impingements.

Soft tissue injuries, including sporting injuries, repetitive movement injuries, and injuries from car accidents, recover more quickly.

There are a few theories as to why pain is reduced by massage therapy, most notably the gate control theory, put forward by Ron Melzack and Pat Wall in 1965. In a nutshell, the gate control theory proposes that pain signals to the brain are modulated by competing stimuli. Because pain travels on smaller diameter nerve fibers and massage stimulates larger diameter nerve fibers, the larger nerve fibers relay messages to the brain more quickly than do the smaller nerves. So the more pleasant sensations of massage get to the brain faster than pain sensations. Also, massage therapy relaxes knotted-up muscle tissue, thus reducing painful spasms and contractions. 

A 2011 randomized, controlled trial of volunteers with chronic low back pain of at least three months’ duration found that massage therapy could be an effective short- and longer-term treatment for low back pain.

Massage can also ease nerve impingements. When muscles are tight and contracted, they can also compress nearby nerves. When a therapist releases muscles, this can also relieve nerve compression. That means nerves can return to their normal function of transmitting messages to and from the brain, which, in turn, improves the function of muscles and organs. Overall improvement in circulation and blood flow allows increased nutrition to the tissues.

2 | Organs also benefit from massage 

Massage therapy affects nearly every organ of the body, either directly or indirectly, especially the nervous and cardiovascular systems. Massage relieves tension in muscles, fascia, and nerve impingements, allowing improved nerve conduction to and from the body’s organs, thereby increasing their function.

For instance, in a 2017 clinical trial, patients in intensive care units (ICUs) received abdominal massage to improve digestive function. Researchers were concerned that ICU patients often suffer from malnutrition and lie immobile for long periods. They posited that abdominal massage therapy might help. At the conclusion of the trial, researchers stated that abdominal massage did assist and could be “considered as a caring method in the daily care program for these patients.”

3 | Increases flexibility, improves range of motion, and posture 

In a 1984 study, 34 participants aged between 18 and 35 were given a simple 9-12-minute massage of the hamstring muscles (posterior upper thigh). The passive range of motion of both legs was then measured. Researchers noted immediate post-massage increases in range of motion for those receiving the treatment. Posture often improves with regular massage therapy, although it may take a few sessions to retrain and lengthen muscles, along with some specific stretches for the client to undertake.

4 | Lowers blood pressure

Massage clients often find that their previously elevated blood pressure decreases after a massage session. The effects linger, too. In a 2013 single-blind clinical trial, researchers found that massage therapy could serve as an effective intervention in controlling the blood pressure of pre-hypertensive women. Participants had immediate reductions in blood pressure after massage, with effects lasting up to 72 hours. Another 2013 study had similar findings. Participants who received regular Swedish massage over a period of four weeks had significantly lower blood pressure than those who did not receive massage.

5 | Fewer headaches 

A 2002 study found that massage therapy reduced the frequency of chronic tension headaches for sufferers. In a small 2012 study, ten male patients with migraine headaches had significant pain reduction after neck and upper back massage and spinal manipulation.

6 | Reduces cortisol, released in response to stress

A 2015 clinical study investigated the effect of 60 minutes of massage, administered by a nurse or by patients’ relatives, on blood cortisol levels among 90 patients hospitalized in a coronary care unit (CCU). The median blood cortisol level pre-massage for patients receiving a massage by a nurse was 281.90 nanomoles, decreasing to 197.00 post-massage. Interestingly, the median blood cortisol level pre-massage for patients receiving massage from relatives was 303.90 nanomoles, and it decreased to 211.55. This led researchers to state, “The difference seen in this case might be relevant to the difference in massage givers’ skill.” The control group, receiving no massage, enjoyed no decrease in cortisol levels.

Regarding cortisol and massage therapy, Dr. Tiffany Field, a researcher at the Touch Research Institute at the University of Miami, has stated, “No matter how we measure cortisol, in saliva or urine, or how often, we always find that massage has a beneficial effect.” 

7 | Better sleep

Dr. Field has also studied the effects of massage on quality of sleep. “Massage helps people spend more time in deep sleep, the restorative stage in which your body barely moves,” Field has stated. A 2014 study of women who had just given birth and were experiencing insomnia agrees with that. The mothers who received a 20-minute back massage each evening for five consecutive days from a massage therapist had significantly improved sleep quality.

Further, a 2017 study investigated the effectiveness of massage therapy for patients with heart failure who had difficulty sleeping. Researchers found that just three 20-minute daily massage sessions significantly improved sleep quality for most patients.

8 | Improved immune system function

A 2004 study of women with Stage 1 and 2 breast cancer found that massage therapy increased the number of natural killer cells, important immune cells involved in destroying cancer cells. Massage also decreased depression and anxiety in these women.

A 2010 study also examined the effects of massage therapy on the immune system. Researchers found that 45 minutes of Swedish massage significantly increased the number of immune cells that help protect the body from viruses, cancer cells, and other pathogens.

A 2001 study on HIV-positive adolescents found that 12 weeks of bi-weekly massage sessions significantly enhanced their immune function.

9 | Eases inflammation after strenuous exercise

A 2012 study found that massage therapy activates signaling pathways in the body that mitigate the release of inflammatory chemicals normally released after strenuous exercise, thus alleviating stress on muscles.

10 | Cancer patients also benefit from massage

Among patients receiving care for cancer, a number of studies have noted multiple benefits from massage therapy, including improved relaxation, sleep and immune system function, and decreased fatigue, pain, anxiety, depression, and chemotherapy-induced nausea. 

The Mental Benefits of Massage Therapy

1 | Increases mental alertness and concentration

A number of studies have demonstrated that massage therapy increases concentration and mental alertness. The reasons are unclear, but may be due to improved blood flow and nerve conductivity, as well as easing of stress and tension.

2 | Eases tension, anxiety, stress and depression

The results are in from many studies and they all agree that people who receive massage have lower levels of tension, anxiety, and stress.

Even just 15 minutes per day makes a difference. A 2015 Turkish study evaluated the effects of back massage on the levels of anxiety and cortisol, and systolic/diastolic blood pressure, pulse rates, and sleep quality in family caregivers of patients with cancer. 

They found that just 15 minutes of back massage per day for one week significantly improved anxiety, cortisol levels, blood pressure, heart rate, and sleep quality in these caregivers.

3 | Promotes release of feel-good endorphins

Most people report feeling much more optimistic after a massage. It just kind of seems to take the rough edges off life. It helps to promote feelings of trust and connectedness, as well. This has to do with those feel-good brain chemicals that are released in response to massage, including:

Dopamine – a neurotransmitter with a myriad of functions, the most important of which include memory preservation, attention and concentration, and perception of pleasure. Dopamine is sometimes called the “molecule of happiness”.

Serotonin – a neurotransmitter that sends messages to every part of the body. Serotonin works better than Prozac in the brain, it helps to make you feel more emotionally stable, happier, and calmer. Serotonin is responsible for stimulating parts of the brain that control sleep and waking cycles, it increases libido, among many other important functions.

Oxytocin – in addition to its function in the childbirth process and sexual reproduction, oxytocin also plays a large role in social bonding – that’s why that feeling of connectedness occurs after massage.

Massage Therapy Comes in Many Forms

There are many different types of massage and bodywork. Here are the most popular:

1 | Acupressure 

Similar to acupuncture but without needles. The practitioner applies pressure to certain points on the body to stimulate these points, release congested energy, and open the body’s energy pathways, known as meridians.

2 | Alexander Technique 

Not specifically massage therapy, but a technique wherein the practitioner observes the way their client moves in their daily activities and work. The client is taught to become more body aware, and how to move so that aches, pains, and injuries can be addressed and eased. It is an active exploration that changes the way the client thinks and responds in activity.

3 | Chair Massage 

Usually done in public places (which can be distracting) but great if you just need a quick neck and back rub and don’t have time for a full-body massage. The practitioner employs a blend of techniques to help relax muscles of the neck, shoulders, upper back and lower back and, often, hands.

4 | Cranial Sacral Therapy 

It is an extremely gentle, deeply relaxing, noninvasive technique in which the practitioner uses a light touch to relieve compression and balance energy in the bones of the head, sacrum, and spinal column. More energy work than massage, it can be beneficial for treating headaches, temporomandibular joint dysfunction, whiplash, and other injuries.

5 | Deep Tissue Massage 

As the name suggests, the practitioner applies slightly more pressure than in Swedish massage, while striving to stay within the client’s pain tolerance. The goal is to release pain and tension in muscles and tissues, and patterns of holding that result from injuries, accidents, strains, sprains, etc.

6 | Feldenkrais 

Named for its creator, Moshé Feldenkrais. More of a movement therapy than a massage, the practitioner teaches their client how to improve posture, breathing, coordination, flexibility, and movement. The goal is to ease chronic pain and restricted movement and reorganize connections between the brain and body.

7 | Hawaiian Huna or Ka Huna Massage (also known as Lomi Lomi) 

Originating with ancient Hawaiians, this style of massage uses rhythmic motion, flowing strokes with hands, forearms, and elbows, and hula movements, often combined with specific music. The goal is to relax, rejuvenate, rebalance, and stimulate the body’s natural flow of energy to effect change physically, emotionally, and spiritually. 

8 | Hot Stone 

Smooth stones of varying sizes are warmed and placed on specific points of the body so that the heat penetrates and soothes tense muscles, helping the client relax and de-stress. 

9 | Infant Massage 

Performed with infants to help treat colic, constipation, weight gain, and assist with sleeping problems. 

10 | Lymphatic Drainage 

This gentle, noninvasive technique helps drain excess fluid and waste from the lymphatic system. It is very useful for anyone who has lost lymph nodes due to cancer, surgery, injuries, etc. It is very relaxing to receive and beneficial for overall health, detoxing, and immunity. In France, women get this done to help rid themselves of cellulite.

11 | Myofascial Release 

“Myo” means muscle, and “fascia” refers to the connective tissue surrounding our muscles, bones, nerves, and organs. Restrictions in the myofascial system can result due to injuries, surgery, inflammation, etc. The practitioner’s goal is to balance fascia and muscles by engaging and releasing restrictions with light, sustained pressure and long stretching strokes, without oils or lotions.

12 | Myotherapy 

In myotherapy, the practitioner assesses a client’s movement and mobility and treats them with massage, dry needling, thermo- and electro-therapeutic techniques. Beneficial for muscle pain, headaches, occupational injuries, TMJ disorder, and many other conditions. The practitioner may also prescribe exercises and/or education to the client on pain management, activity modification, and/or lifestyle modifications.

13 | Neuromuscular Therapy 

A form of deep tissue massage, the goal of which is to treat acute and chronic pain involving muscles and nerves. The practitioner locates tender points in muscles and, using various techniques, works to lengthen tight muscles, improve circulation, reduce nerve compression, mobilize restricted joints, and address postural issues and biomechanical dysfunction.

14 | Prenatal Massage 

This is a gentle, noninvasive style of massage, especially for pregnancy. It promotes wellness in the mother-to-be by relieving many of the normal discomforts experienced during pregnancy, such as low back pain, leg cramps, stiff neck, headaches, stress, and edema (swelling).

15 | Raindrop Technique 

Raindrop technique is an aromatherapy technique that employs a combination of certain essential oils being dripped along the spine, a type of reflexology, and gentle feather strokes along spinal muscles (first used by the Lakota people). It helps to realign and balance energy centers, ease muscle pain, reduce stress, support immunity, aid detoxification, and many other benefits.

16 | Reflexology 

Based on the principle that body parts are reflected and correspond to certain spots known as reflex points on the feet, hands, face, and ears. These points are said to connect directly through the nervous system and affect the organs and glands. The practitioner applies pressure to these points to stimulate the body’s natural healing processes and assist the flow of energy through meridians.

17 | Rolfing 

Named after its creator, Ida Rolf, Rolfing is a highly specialized technique involving soft-tissue manipulation and movement education. It is generally quite deep work and is typically performed in a progression of ten 60-90-minute sessions, each focused on a particular part of the body. The goal of Rolfing is to lengthen fascia to ease tension patterns and restore function and movement.

18 | Shiatsu 

Shiatsu is an ancient Japanese form of bodywork that means “finger pressure.” The practitioner manipulates soft tissue using the thumbs, fingers, and palms, working on specific points on the body, similar to acupuncture points. The goal is to improve energy flow along the meridians, which enhances well-being and eases stress. Shiatsu is generally performed on the floor rather than on a massage table.

19 | Sports Massage 

This is a specific application of massage therapy, and the technique used depends on the recipient’s stage of training or competition and whether they are dealing with injuries. Sports massage uses a blend of techniques to warm up muscles pre-performance and prevent injury. It is also used to rehab overworked or injured muscles post-performance to aid in quicker recovery, to reduce inflammation, and keep muscles and joints flexible and in peak condition.

20 | Strain/Counterstrain 

Not so much a massage as a type of gentle positioning of a client’s limbs to ease muscle and joint pain and dysfunction. Difficult to describe, the practitioner treats the client by placing the sore or injured limb toward a position of comfort or tissue ease that compresses or shortens the injured muscle. This shortening relaxes aberrant reflexes that create muscle spasm, gently allowing muscle tone to return to normal levels. It allows the joint influenced by the now-relaxed muscle to function more optimally.

21 | Swedish Massage 

In one of the most common styles of massage, the practitioner uses hands, fingers, and forearms to perform a combination of long, gliding strokes (effleurage), muscle kneading (petrissage), friction, and rhythmic tapping (tapotement). It is excellent for stress relief, easing sore muscles and headaches, improving circulation, and many other benefits.

22 | Thai Massage 

Performed on the floor with clothes on and no oils, Thai massage involves being stretched in different positions. The practitioner rigorously manipulates the client, using every part of their body, including hands, knees, feet, and legs (sometimes even walking on the client), to stretch and loosen muscle and joint constrictions. Thai massage is quite invigorating; you would not choose it if you wanted to just relax. 

23 | Trager 

Dr. Milton Trager developed this style of bodywork, which has two parts. In the first, the client lies passively on a table while the practitioner moves their body in ways they naturally move during daily activities and work to mobilize and relax tissues. In the second part, the client is reeducated to perform active movements that help to release deep-seated patterns and free up restrictions. A session usually lasts from 60 to 90 minutes, and no oils or lotions are used. 

24 | Trigger Point Therapy 

A form of deep tissue therapy beneficial for both acute and chronic muscle pain. A trigger point is a tight spot in a muscle that creates referred pain to another part of the body. For instance, you may have a trigger point in your neck but feel the pain in your head. The TPT practitioner strives to work within their client’s pain tolerance to locate the trigger point causing the pain and use various techniques to release it. The client can usually experience a significant decrease in pain after just one or two sessions. 

26 | Tui Na 

From ancient Chinese tradition, Tui Na means “push and grab” or “pinch and pull”. The practitioner employs vigorous friction, pushing, rubbing, rolling, and manual stimulation of acupuncture points. The goal of Tui Na, as with other Eastern forms of bodywork, is to open up energy meridians to stimulate the flow of energy through the body. Tui Na is invigorating – not the therapy you would choose for pleasure and relaxation, but rather to address specific patterns of pain and dysfunction. 

26 | Visceral Manipulation 

Sometimes referred to as organ massage, visceral manipulation is a technique developed by French osteopath Jean-Pierre Barral to address specific problems that can occur around organs. For instance, scar tissue from abdominal surgery (like a C-section) can begin to create adhesions and constrict natural movement. The internal organs are connected to other parts of the body, including the skin, muscles, and bones, through nerves and connective tissue. Constrictions in any one of these structures can create dysfunction. Visceral Manipulation can help to release these constrictions.

Other forms of bodywork include energy techniques such as Reiki, Polarity Therapy, Bioenergy Healing, Pranic Healing, Therapeutic Touch, Healing Touch, and Shamanic Healing. While not considered massage therapy, these can also be highly beneficial.

When Massage Therapy Should be Avoided

There are times when massage therapy should be avoided, including (but not limited to) some of the following:

• Bleeding disorders
• Burns 
• Open or healing wounds
• Deep vein thrombosis
• Bone fractures
• Severe osteoporosis
• Thrombocytopenia, a deficiency of platelets in the blood, which causes bleeding, bruising, and slow blood clotting
• Infectious diseases
• Pregnancy (prenatal massage is considered safe)

What You Can Expect During a Massage Session

Prior to a massage session, your therapist should ask you about any symptoms, take a brief medical history, find out what prescription drugs you are taking (because, for instance, a deep tissue massage would not be a good idea for someone on blood-thinning medication), and what you hope to get out of the session. The therapist should explain the type of massage and the techniques they will use.

In a typical massage session, you undress or wear loose-fitting clothing. Undress only to the point that you are comfortable. If the therapist uses a massage table, you will lie on the table and cover yourself with linens. With chair massage and several other styles of massage, however, you would stay fully clothed. Your massage therapist may evaluate gentle touch to locate painful or tense areas and to determine how much pressure to apply. Your therapist may use oil or lotion to reduce friction on your skin, so be sure to advise if you are allergic to any ingredients. A massage session may last from 10 to 90 minutes, depending on the type of massage and the time you both agreed to. No matter what kind of massage you choose, you should feel safe and calm during and after your massage.

Getting the Most Out of Your Session

1 | It’s All About You

Remember that your massage session is all about you, not about what the therapist believes you might need. So, if you aren’t getting what you wanted worked on, speak up (which is not always easy if you’re in a super-relaxed state).

2 | Good Pain vs Bad Pain

Occasionally, you may have an ultra-sensitive spot in a muscle that feels like a knot. It’s likely to be uncomfortable while your therapist works it out, but it should feel like good pain (some have described it as “exquisitely painful”). But if the pressure or technique goes past good pain to the point where you are holding your breath or gritting your teeth, that is counterproductive, so be sure to speak up. If a therapist is using too much pressure or not enough, you have every right to ask for a pressure adjustment. Some areas are just more sore than others, and your therapist doesn’t want to hurt you.

3 | Remember to Breathe

In deep tissue massage sessions undertaken to relieve pain and discomfort (as long as your therapist stays within that “good pain” range), it can be helpful to take a deep breath and envision the knot in that muscle melting away. It may sound weird, but when you enlist the power of your mind to help a muscle relax, it really does work more quickly and powerfully.

4 | Self-Care Post-Massage

Your therapist will no doubt tell you this, but if they forget, here are some good things to do after your massage:

• Don’t be in a rush to get in your car and drive away. Your reaction time will be significantly slowed down. Take a 5-10 minute walk or sit somewhere quiet and just breathe.
• Be sure to drink plenty of water after your massage. Tight muscles hold toxins, and the massage has just released them into your system, so you want to wash them through. Forget this part, and you might end up with a thumping headache! Also, try to avoid drinking alcohol that day.
• An Epsom salt bath is excellent for post-massage muscle soreness. You may not encounter this, but if you do, one cup of Epsom salts in your bath (not too hot) will work wonders.

Final Tip: If you have decided to take advantage of the benefits of massage therapy, the best way to start is to get a referral from your friends, family, local yoga studio, health gym, or chiropractor’s office. It’s good to be particular about who puts their hands on your body. It’s okay if you’re feeling spontaneous and schedule a one-time massage at the local health spa. But if you’d like to truly reap the benefits of massage therapy for your health and well-being, or if you have some long-standing problems with muscles and you believe you’ll need a series of treatments, talk to your connections and find out who they trust and why.

Editor’s Note: This article was initially published in 2024 and has been updated in 2026.