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21 Proven Health Benefits of Massage

Written by Joe Cohen, BS | Last updated:
Medically reviewed by
Evguenia Alechine, PhD (Biochemistry) | Written by Joe Cohen, BS | Last updated:

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Ever wonder how massage relieves pain, stress, and anxiety? Not only do many traditional cultures practice massage as a medicine, but there’s also a lot of science behind the powerful effects of massage. Read this post to learn more about how massage really works and its proven health benefits.

What is Massage Therapy?

Massage therapy is a simple and effective way to improve physical and mental health. Sessions typically last from 15 to 90 minutes. There are many different types of therapeutic massage, some of which include [1, 2]:

  • Swedish massage – a classic form of massage that relaxes tense muscles and improves blood circulation. The skin and muscles in affected areas are gently stroked, kneaded, rubbed, tapped, and vibrated.
  • Manipulation – ligaments, tendons, and muscles are massaged, stretched, and moved to improve mobility and to relieve pain. It is often done in combination with physical therapy techniques.
  • Mobilization – focuses on moving the spine, joints, and muscles in the body to improve mobility, relax muscles, and improve posture. Like manipulation, it is done with physical therapy techniques.
  • Connective tissue massage – treats illnesses by relieving tension in connective tissue, which connects organs, muscles, and nerves together.
  • Deep tissue massage – treats the deeper layers of muscle by applying strong pressure to muscles and tendons.
  • Myofascial (trigger point) massage – pressure is specifically applied to pain-triggering points that are oversensitive, tense muscle tissue and adhesions of connective tissue. The idea of trigger points is controversial and myofascial massage may not be consistently effective [3].
  • Chinese traditional massage – moderate pressure is applied to certain acupoints of the body using rotating movements with fingertips; often done in combination with acupuncture.
  • Shiatsu massage – a Japanese form of trigger point massage therapy that uses thumbs to massage acupuncture points.
  • Manual lymphatic drainage – encourages natural drainage of waste products from the lymph nodes.
  • Thai massage – involves stretching and pulling the limbs and applying strong, rhythmical pressure to the body with hands, elbows, knees, or feet. Focuses on manipulating “energy lines” (similar to acupuncture meridians) that run throughout the body to treat illnesses.
  • Ayurvedic massage – a traditional form of Indian medicine that involves gently massaging the body using rhythmical stroking movements and herbal oils.
  • Tantric massage – a type of massage that uses sexual energy to achieve a higher state of consciousness by using specific sensual touches. Produces the feelings of well-being and deep relaxation.

Why Massage Feels so Good and Has so Many Health Benefits

  • Stimulates the release of hormones (endorphins and enkephalins) that reduce anxiety, stress, and pain [4, 5].
  • Lowers levels of stress hormones (norepinephrine, epinephrine, and cortisol), which reduce heart rate, lower blood pressure, slow breathing, and relax muscles [6].
  • Increases levels of oxytocin, which is a hormone that increases social bonding and behaviors like trustworthiness, generosity, and empathy [7].
  • Reduces activation of pain receptors in the spinal cord and muscles [8, 4].
  • Blocks the production of inflammatory cytokines (TNF-alpha, interleukin-6, and HSP-27), which stops swelling and inflammation of muscle tissue [9].
  • Increases blood flow to muscles, connective tissue, and the lymph nodes [10].

21 Health Benefits of Massage

1) Helps Treat Migraines and Chronic Headaches

Massage reduced migraine frequency and improved sleep quality in 47 patients suffering from migraines in a clinical trial. The massage included myofascial release and deep ischaemic compression of the back, shoulders, neck, and head [11].

Migraine triggers commonly involve physical and emotional stress. Massage reduces stress by decreasing heart rate, anxiety, and cortisol levels during the massage sessions. It induced longer periods of deep sleep by reducing levels of substance P and inflammatory agents that trigger migraine pain [11].

In a clinical trial, massage reduced headache intensity in 105 individuals suffering from tension headaches (pain in the head, neck, and behind the eyes) [12].

Massage treated headaches in 65 patients by reducing pain at the trigger points on the neck and shoulder. Trigger points are sensitive, painful areas of the body that are associated with tension headaches. Massage reduces pain receptor stimulation at these trigger points [13, 14].

2) Helps Individuals Suffering from Fibromyalgia

Fibromyalgia is a chronic condition with symptoms of pain, rigid joints, and intense fatigue. In one study (DB-RCT), massage reduced pain and anxiety in 74 patients with fibromyalgia [15].

In another study, manual lymphatic drainage therapy and connective tissue massage lowered pain intensity and pressure in 50 women with fibromyalgia. Both types of massage relaxed the body, reduced muscle spasms, relieved pain, and increased blood flow [16, 1].

Massage reduces pain and anxiety by lowering the heart rate, blood pressure, and breathing rate. It also increases pain-killing and relaxation hormones (enkephalins and endorphins) [5].

3) Helps Treat Arthritis

Arthritis is the chronic inflammation of joints that damages cartilage. Massage therapy treated pain and stiffness in 40 adults with knee arthritis (DB-RCT). In another study, weekly massage sessions benefited 125 patients with arthritis [17, 18].

Massage reduces stress hormones and increases pain-killing hormones. The pressure from massage reduces joint tension by stimulating muscle and connective tissue receptors [4].

4) Treats Muscle Injuries and Enhances Recovery After Exercise

29 patients with shoulder pain were treated with soft tissue massage. Soft tissue massage improves muscle repair after shoulder injuries and strains. Massage stops muscle soreness by reducing swelling and by stopping the release of bradykinins and prostaglandins from inflammatory white blood cells [19, 20, 21].

However, a meta-analysis showed that the effects of massage on recovery in athletes were not significant but relevant under appropriate circumstances (short-term recovery after intensive mixed training) [22].

Massage increases muscle repair by promoting cell growth and reduces inflammation from exercise-induced muscle damage by blocking the production of inflammatory cytokines (TNF-alpha, IL-6, and HSP27) [9, 23].

5) Improves Stroke Rehabilitation

Electric acupuncture and massage improved movement of the shoulder and hand in 120 hemiplegia patients. Acupuncture and massage relaxed muscles and improved circulation around blocked arteries and blood vessels [24].

Touch massage helped rehabilitate 50 stroke patients by decreasing anxiety and pain, improving the quality of life and sensorimotor functions. It increased activity in brain regions associated with feelings of pleasure and emotional regulation [25].

Facial rehabilitation, which included muscle training, massage, and meditation-relaxation, helped manage facial paralysis in 160 patients. Electrical stimulation and massage stimulates cut off nerves in muscle targets and leads in full recovery of muscle movement [26, 27].

6) Treats Chronic Lower Back Pain

Massage effectively treated chronic back pain in 401 patients by improving back function. Massage increases blood flow, blocks pain receptors in muscle tissue, and signals the brain to relax the body [28, 29, 30].

7) Improves Pain Caused By Spinal Cord Injuries

20 patients with spinal cord injuries benefited from bi-weekly massage sessions. In another study, acupuncture and massage treated spinal cord injuries by reducing pain in 30 individuals [31, 32].

Massage reduces pain by activating pain inhibiting systems in the spinal cord and by releasing natural pain-killing hormones (endorphins and enkephalins) [5].

8) Helps Treat Burn Scars

Massage reduced pain, stopped itchiness, and improved scar appearance in 146 burn patients. Massage stops scar tissue growth by breaking down scar tissue and repairing the skin. Massage also stimulates nerve fibers to relieve pain, relax muscles, and produce a sense of well-being [33, 34, 35].

9) Helps Treat Myofascial Pain Syndrome

Myofascial pain syndrome is caused by pain at trigger points in neck and shoulder muscles. Massage treated myofascial pain syndrome in 67 patients by reducing pin receptor stimulation at trigger points. Massage also activates a brain region (prefrontal cortex) to reduce pain perception [8, 36, 37].

10) Eases Birth and Reduce Birth Trauma

In a systematic review, vaginal massage in the final month of pregnancy prepared 2497 women for birth by reducing the likelihood of trauma and pain, increasing flexibility, and decreasing muscle and soft tissue resistance. However, massage was only effective for women who previously gave vaginal birth [38, 39].

11) Treats Temporomandibular Joint (TMJ) Pain

The temporomandibular joint connects the jaw to the temporal bones of the skull. In a case study, massage reduced pain and stress, increased jaw opening and neck range of motion, and helped relax tight muscles in women with temporomandibular joint pain. Massage reduces tissue swelling and pain associated with temporomandibular dysfunction (TMD) [40, 41].

12) Treats Carpal Tunnel Syndrome

In a pilot study, carpal tunnel syndrome targeted massage reduced pain and improved grip strength in 27 patients with carpal tunnel syndrome. In another study, massage improved pain severity and function of hands and wrists in 21 patients with carpal tunnel syndrome [42, 43].

Massage improves blood flow, increases drainage of waste from lymph nodes, and reduces muscular tension. It also softens excessive connective tissue, reduces myofascial trigger point activity in the soft tissue, and reduces compression along the nerve pathway from the cervical spine to the wrist [43].

13) Reduces Anxiety and Stress

Swedish massage reduced anxiety in 48 ICU patients. Massage relaxes muscles, increased circulation, slowed breathing, and relieved pain [44].

Massage reduces anxiety and stress by reducing hormones that increase heart rate, breathing, and sweating (norepinephrine and ACTH) [7].

14) Helps with Insomnia

Chinese therapeutic massage helped treat insomnia in 44 postmenopausal women. Massage increased stage 3 and 4 sleep, which are important for repairing the body and stimulating the immune system. It induced longer periods of deep sleep by reducing levels of substance P and inflammatory agents [45, 11].

Massage produces a calming and relaxing effect. It releases endorphins that reduce heart rate, breathing, muscle tension, and increase circulation [10].

15) Boosts the Immune System

Weekly massage treatments boosted the immune system by increasing white blood cell and immune cell levels in 45 participants [46].

A single session of Swedish massage increased white blood cell count and decreased cortisol levels in 53 participants [47].

16) Improves Quality of Life For People with HIV/AIDS

Massage improved quality of life, preserved immune function, and reduced stress in 42 patients infected with HIV [48].

In another study on 24 children with HIV, massage increased the number of immune cells (CD4 and CD8 lymphocytes and natural killer cells) [49].

17) Improves Quality of Life in Cancer Patients

Therapeutic massage reduced pain, fatigue, nausea, and anxiety in 58 participants undergoing chemotherapy. In another study, massage therapy reduced stress, anxiety, pain, and provided comfort to 343 cancer patients. Massage increases dopamine, serotonin, endorphins, and enkephalins, which increase relaxation and reduce pain [50, 51, 5, 52].

In 31 women with breast cancer, manual lymphatic drainage decreased swollen lymph nodes, which relieved pain and discomfort. Manual lymphatic drainage increases circulation and redirects waste away from the lymph nodes [53].

18) Lowers Blood Pressure and Improves Heart Health

In a clinical trial, Swedish massage lowered blood pressure in 50 women with high blood pressure [54].

Change in blood pressure varies depending on the type of massage, for example [55, 56]:

  • Trigger point therapy causes a pain response, which increases heart rate and blood pressure.
  • Swedish massage decreases blood pressure by inhibiting the stress response (by stimulating the vagus nerve).

Deep-tissue massage decreased blood pressure and heart rate in 263 participants. Massage lowers blood pressure and heart rate by increasing oxygen intake, which may decrease the activation of a pathway related to blood pressure (renin-angiotensin pathway) [57].

Massage also decreased heart rate variability in 37 preterm infants by decreasing the stress response and cortisol levels [58].

19) Improves Chronic Constipation

Stomach massage treated chronic constipation in 60 patients. Massage increased bowel movements and relieved discomfort and pain [59].

Massage activates stretch receptors that cause the intestines and rectum to contract. Massage also decreases stomach muscle tension, which increases bowel movements [60].

20) Aids in the Development of Infants

Infant massage improved motor skills, personal and social behavior, sleep, and relaxation. Infant massage also lowered stress hormones and reduced crying [6, 61].

52 infants benefited from massage by improving infant behavior and mother-infant interactions. Massage increases oxytocin, a hormone that increases social bonding and behaviors like trust, generosity, and empathy [62, 7].

21) Scalp Massage Increases Hair Growth

In 9 healthy men, scalp massage improved hair growth by increasing blood flow to the scalp and directly stimulating hair follicle cells. Hair loss initially occurred after 12 weeks, but hair growth and thickness increased significantly after 24 weeks [63].

Combination of Massage with other Therapies

Traditional Chinese massage is often done in combination with acupuncture to help treat muscle injuries and to relieve pain. Cupping therapy, a traditional Chinese medical treatment, is also done with massage to reduce chronic neck and shoulder pain [64, 65, 66].

Although aromatherapy is often used purely for its fragrance, essential oils have a wide range of medicinal properties, including effects on wound healing, infection, blood circulation, and digestion. Essential oils enhance the effect of massage by reducing anxiety and improving quality of life [67, 68].

Sauna and mud therapies in combination with massage relieve pain and reduce inflammation [69].

Want Better Ways to Improve Your Mood and Dampen Inflammation?

If you’re interested in natural and more targeted ways of improving your mood, we at SelfHacked recommend checking out this mood DNA wellness report and inflammation DNA wellness report. These reports give genetic-based diet, lifestyle and supplement tips that can help improve your mood and reduce inflammation. The recommendations are personalized based on your genes.

Side Effects and Limitations

Side effects of massage are limited and relatively minor. Common effects include bruising, headaches, fatigue, increased discomfort, nausea, and soreness [70, 71].

More serious, but rare side effects include bone fractures, liver ruptures, and rhabdomyolysis, which results from the death of muscle fibers. Rhabdomyolysis causes weakness, fever, and can lead to kidney failure [57, 72].

Avoid massages if you are dealing with a skin rash, infection, wound, or fever. People that are prone to bleeding should be cautious. Deep stomach massage is associated with internal bleeding and should be avoided in people with high risk for blood clots. Massage should also be avoided by blood clots, stents, and prosthetic devices [57, 73, 74].

User Reviews

Users report that massage improves overall health, decision-making skills, enhances performance at work, and boosts energy and focus. It also improves memory and blood circulation in the body.

Some users report pain and soreness during the massage and don’t find them enjoyable. Others believe that massage is a relaxing, soothing experience with many added health benefits, including muscle recovery after fitness and weightlifting.

One user believes that the touch of healing is instinctive and the natural human reaction to pain and stress. Massage helps convey compassion and support and provides a nice escape from the stress of the world.

About the Author

Joe Cohen, BS

Joe Cohen won the genetic lottery of bad genes. As a kid, he suffered from inflammation, brain fog, fatigue, digestive problems, anxiety, depression, and other issues that were poorly understood in both conventional and alternative medicine.Frustrated by the lack of good information and tools, Joe decided to embark on a journey of self-experimentation and self-learning to improve his health--something that has since become known as “biohacking”. With thousands of experiments and pubmed articles under his belt, Joe founded SelfHacked, the resource that was missing when he needed it. SelfHacked now gets millions of monthly readers.Joe is a thriving entrepreneur, author and speaker. He is the CEO of SelfHacked, SelfDecode and LabTestAnalyzer.His mission is to help people gain access to the most up-to-date, unbiased, and science-based ways to optimize their health.
Joe has been studying health sciences for 17 years and has read over 30,000 PubMed articles. He's given consultations to over 1000 people who have sought his health advice. After completing the pre-med requirements at university, he founded SelfHacked because he wanted to make a big impact in improving global health. He's written hundreds of science posts, multiple books on improving health, and speaks at various health conferences. He's keen on building a brain-trust of top scientists who will improve the level of accuracy of health content on the web. He's also founded SelfDecode and LabTestAnalyzer, popular genetic and lab software tools to improve health.

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