10 Health Benefits Of Massage Therapy That You Didn’t Know
Contents
Just in case you need more reasons to justify getting a massage, I’ve put together a list of 10 health benefits that massage therapy offers you.
While this isn’t a comprehensive list of every reason to get a massage, there is some interesting thought here I bet you didn’t know.
The research on massage is mixed, so we point out where the evidence is weak. Massage can complement medical care, but it should never replace a visit to your doctor for pain or other symptoms.
Stress Relieving
Stress is rampant in our society today. We live in a fast-paced environment where everything needs to be done now.
Being on all these deadlines and having to deal with all the pressure puts most people into a stressful mindset. It can be difficult to turn off the demands of our lives and families to take some time to focus on ourselves, but it’s imperative for the sake of your wellbeing.
Many people find massage relaxing, and small studies suggest it may ease anxiety in some groups. The evidence is limited, though, according to the National Center for Complementary and Integrative Health (NCCIH).
For many people, caring touch and a quiet hour are what make a session feel like it greatly reduces stress.
Reduce Low-Back Pain
If you’ve been injured on the job or find yourself having lower back pain, you’re like many Americans. This is a common complaint and people will do anything to relieve the pressure and aches that the lower back pain can bring. Massage may help with decreasing the lower back pain for a short time, although NCCIH notes the studies are low quality. Therapists often work on two specific muscles.
The Quadratus lumborum muscle connects your last rib to the pelvis. This is the muscle that is primarily responsible for the pelvic stability and can often be a common source of low back pain. This area is often irritated when you lift by leaning over something, sit slumped in a chair, or run on an uneven pavement.
The other muscle to focus on is the Gluteus medius. This is the buttock muscle and it can cause pain when the Quadratus lumborum muscle is irritated. It will compensate for the dysfunction of the QL muscle and can quickly become inflamed. A therapist who works on these areas may bring some relief. Back pain that follows an injury, spreads down a leg, or comes with numbness or weakness needs a doctor's exam first.
Relieve Tension Headaches
You know those headaches that are caused by the clenching of your jaw, missing meals, constant pressure and stress, and not getting enough sleep.
They make your day incredibly unpleasant and often feel like someone is tightening something around your head. Due to the stresses of our life, you and I tend to suffer from these much more than we should.
Massage of the neck, shoulders and scalp feels good to many people with tension headaches. The research is thin and inconsistent, though.
NCCIH reports that one study found fewer migraines with massage, while a tension-headache study found no difference from an inactive treatment.
If you get frequent or severe headaches, see a doctor. A sudden, very bad headache needs emergency care.
Provide Quality Sleep
A good night’s sleep is vital to the overall wellness and health of your body. When you don’t get enough sleep or the quality of the sleep you get isn’t optimal, you may find yourself battling diseases and depression. Sleep is also a critical component to fighting back against stress.
Massage can help you relax, and some people sleep better after a session. The research on sleep is limited, and a review in people with fibromyalgia found massage did not improve sleep problems.
If you have ongoing trouble sleeping, talk with a doctor, since conditions like insomnia and sleep apnea need their own treatment.
Some people like to add lavender essential oil into your massage routine for its scent. Essential oils should be diluted and can irritate the skin, so skip them on broken or sensitive skin.
If lavender isn’t an oil you prefer, there are other aromatherapy options available to you.
Cardiovascular Health
High blood pressure can lead to stroke, heart disease and kidney failure. Massage is not a treatment for it and should never replace blood pressure medicine your doctor prescribed.
A relaxing massage may lower heart rate and blood pressure briefly, and some hospitals offer gentle massage to help patients feel more comfortable after surgery.
Check with your healthcare provider before getting a massage if you have heart disease, a history of blood clots, or take blood thinners. There are times when massage is not appropriate.
Care For Dementia
When dealing with the older population, it’s clear to see that many will suffer from some form of dementia. Nursing homes are filled with loved ones who struggle to maintain a clear mind.
Massage can't slow or reverse dementia. Some small studies suggest gentle touch may help with agitation, but the evidence is limited.
Many older adults with dementia value calm human contact, and gentle hand massage is one way to offer it.
An easy way to incorporate massage therapy into someone’s life that has dementia is just to start with a hand massage. This can be done by a therapist or just a loving family member and is an accepted touch that gives the person the chance to see a connection. Oftentimes, this time will allow an opportunity for a conversation, thereby deepening the bond.
Another way to bring an elderly person the gift of massage is through a foot massage. Some families notice less agitation and restlessness afterward. Any reduction in anxiety is a bonus, but massage does not replace the care plan from their doctor. Use light pressure, since older adults bruise and fracture more easily.
Carpal Tunnel Syndrome Treatment
Carpal Tunnel Syndrome happens when the median nerve is squeezed at the wrist, causing numbness, tingling and pain in the hand.
Some people find that massage and stretching of the forearm and hand ease their symptoms for a while. The evidence is limited, and massage does not fix the pressure on the nerve.
See a doctor if you have numbness or weakness in your hand. Splints, medicine or surgery may be needed, and early diagnosis and treatment can help prevent lasting damage, according to MedlinePlus.
If your doctor agrees, a therapist can also show you gentle stretches to do at home.
Relief From Joint Replacement Pain
Before joint replacement surgery, massage may ease muscle tightness around a painful joint.
After surgery, only get massage when your surgeon says it's safe. The risk of blood clots is higher after joint replacement, and massage near a clot or fresh incision can be dangerous.
Massage is not free of risk. NCCIH reports rare but serious side effects, including blood clots, nerve injury and bone fractures, mostly with vigorous techniques or in people at higher risk of injury.
Sports Injuries
Many active people will find themselves with some sort of sports injury in life. Broken bones and fresh sprains need medical care first, and massage should not be done on a new injury or a suspected fracture.
Once a doctor or physical therapist clears you, massage may help tight muscles feel looser. A Swedish massage uses light to medium pressure and can be energizing or relaxing.
Deep tissue massage uses firmer pressure. The popular claim that it "flushes lactic acid" out of your muscles is not well supported.
Deep tissue work may use elbows and forearms for more pressure. Trigger point therapy is another option, where a therapist will apply pressure by holding the injured muscle at a tender spot.
Pressure should stay tolerable. Tell your therapist to ease off if it hurts, since very hard pressure raises the risk of bruising and injury. Not all injuries should be treated with trigger point therapy.
Improving Flexibility & Range Of Motion
Many massage styles include gentle stretching, which may help you feel looser and move more freely for a while.
Many active people use massage to loosen tight muscles. There is little proof that it prevents strains or sprains or improves athletic performance, but it may help you feel less sore.
People suffering from frozen shoulder or osteoarthritis sometimes use massage alongside physical therapy. Ask your doctor or physical therapist first.
After a car accident, get checked by a doctor before booking a massage. Neck and back injuries can be more serious than they feel at first.
Conclusion
Massage can help you relax and may ease some aches for a short time. The research behind many popular claims is weak, and massage carries some risk for certain people.
Use it as a complement to medical care, not a replacement. See a doctor for pain that is severe, lasts, or follows an injury, and choose a licensed massage therapist.
Sources
- Massage Therapy: What You Need To Know, National Center for Complementary and Integrative Health
- Carpal Tunnel Syndrome, MedlinePlus
