5 Benefits of Massage Therapy for Better Physical and Mental Health

Massage therapy is more than a luxury. It's an ancient healing art that involves soft tissue manipulation by a licensed massage therapist (LMT). These trained professionals use movements to apply varying degrees of pressure to the body. And it may soothe aches and pains from various conditions.

In fact, several physical and mental health benefits of massage therapy could make it a valuable addition to your wellness routine. With so many massage styles, you can try different methods to find what works best for you.

Physical and mental health benefits of massage therapy

Massage therapy is a popular complementary health practice. People use it for everything from pain relief to general self-care. These top research-backed massage benefits suggest they might be on to something.

1. Massage therapy may boost circulation

LMTs use different techniques to apply pressure to your soft tissues. That manual pressure may promote better blood flow throughout your body. A small study looked at the effects of a leg massage on healthy young adults. It significantly increased circulation in the massaged leg.

2. Massage therapy may release muscle tension

Hands-on massage therapy and greater circulation can loosen tight, stiff muscles. Different massage styles also combine movement and pressure. This may release tension or muscle knots and improve flexibility and range of motion in targeted areas.

3. Massage therapy may relieve joint and muscle pain

For many people, massage therapy is a go-to method to soothe muscle and joint pain. It's been shown to help relieve pain from various conditions, such as:

• Arthritis

• Fibromyalgia

• Carpal tunnel syndrome

• Chronic low back pain

And it's been linked to less inflammation and better healing in muscle injuries. Just remember that massage therapy should never replace standard medical care. And for some, relief might be temporary.

Researchers tested the effects of complementary massage therapy in people with knee osteoarthritis. After eight weekly whole-body massage sessions, participants had less joint pain and stiffness and better physical function. Consistent massage after the 8-week mark helped maintain but did not enhance those benefits.

4. Massage therapy may soothe post-workout aches and pains

The pain-relieving properties of massage therapy aren't limited to specific health conditions. It may also lessen delayed-onset muscle soreness (DOMS) and promote flexibility after a workout. Less DOMS and better flexibility go a long way toward smoother exercise recovery.

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5. Massage therapy may lower stress, anxiety, and depression

Stress relief probably tops the list of benefits for many massage therapy fans. And that's good news considering how many people report feeling stressed.

Massage may help you cope with everyday worries at work and in your personal life. And less stress could put you in a better mood. In one study, researchers found that a 10-minute massage lowered stress levels and increased relaxation. It may work by triggering the parasympathetic nervous system (PNS). The PNS helps calm your body after stressful situations.

When combined with standard medical care, massage therapy may also lessen symptoms of depression and anxiety. It's been shown to lower these symptoms in people with fibromyalgia, breast cancer, and chronic low back pain. But there's a need for more research on how it works.

Types of massage therapy and their respective benefits

Swedish massage therapy

Swedish massage is a slower-paced massage known for its physical and mental benefits. Research suggests that it promotes the feel-good hormones serotonin, oxytocin, and dopamine — in a similar way to exercise or meditation, for example. Swedish massage may also lessen cortisol, a stress hormone made by the adrenal glands.

This gentle therapy is highly effective for stress and anxiety, as well as for relaxation.

Thai massage therapy

Thai massage — also known as Thai yoga — takes place fully clothed on a padded floor, rather than on a massage table. A trained practitioner actively stretches you with practiced techniques known to relieve tension and boost flexibility.

This massage technique may improve flexibility and lower:

• Pain

• Anxiety

• Muscle tension

• Disability

Shiatsu massage therapy

Shiatsu — also known as finger pressure — is a Japanese style of massage. A practitioner moves in a rhythmic sequence from point-to-point on acupressure spots. These acupressure points refer back to specific organs in the body, similar to acupuncture.

Acupressure may help relieve nausea and vomiting, ease pain, and improve sleep quality.

Deep tissue massage therapy

This therapy uses firmer pressure to reach deeper layers of muscle and fascia. It can be helpful for chronic pain and tightness.

Deep tissue massage focuses on problem areas such as muscle knots or scar tissue. By releasing these areas, it can help ease pain and inflammation and improve range of motion. For example, deep tissue massage has been shown to help relieve chronic low back pain.

Prenatal massage therapy

It’s common to have musculoskeletal problems during pregnancy. As the baby grows, it places more stress on the low back and other joints. Prenatal massage offers safe, gentle pressure that can boost circulation and promote relaxation.

These aches and pains will go away over time. But massage may offer some relief throughout your pregnancy. Talk to your healthcare provider before your first prenatal massage. And look for recommendations on certified prenatal massage therapists.

Medical massage therapy

Medical massage aims to offer targeted symptom relief for certain diagnosed medical conditions. This treatment focuses on specific problem areas –– like the back or neck –– instead of the whole body.

Medical massage may be used as an adjunct treatment for conditions such as:

• Back pain

• Cancer

• Fibromyalgia

• Chronic headache

Hot stone massage therapy

Hot stone massage is a hands-on therapy, in which a practitioner places smooth, heated stones on the body. These areas may include the:

• Spine

• Palms

• Feet

• Abdomen

• Legs 

Warm stones help soothe muscles and promote circulation. With the muscles more relaxed, a therapist can use lighter pressure to massage these areas.

More research is needed, but promising results suggest that it may be helpful for people living with kidney disease who are on dialysis.

Lymphatic drainage massage therapy

A specially trained therapist uses this technique to stimulate a person's lymphatic system. The lymphatic system is made of tissues and organs that help the body remove fluid and waste. Stimulating this system can improve circulation and limit swelling.

Therapists start in the center of the body, using a light touch, and move outward. Studies suggest this therapy can be helpful for those with lymphedema — a problem with fluid buildup in the body’s tissues.

Foot massage therapy

This massage style focuses on your feet to boost circulation and help with pain. But it’s not just your feet that benefit from this technique.

Studies suggest that it may help with:

• Fatigue

• Sleep

• Pain

• Depression

• Anxiety

You can see a professional, or you can do it yourself with equally good results.

Precautions and side effects of massage

There are a few things to consider before scheduling a massage. First, talk to a healthcare provider. This is important if you have a chronic health condition or musculoskeletal injury. They can provide a professional recommendation for a trusted massage therapist.

Massage is generally considered a safe practice. But there have been rare reports of blood clots, nerve injuries, and bone fractures. You can look for massage therapists through the American Massage Therapy Association. This can help you verify that a massage therapist has been properly trained. And you can make sure that their license is up-to-date.

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Written by:

Jewels Doskicz, RN, BA

Jewels Doskicz, RN, BA, is an Arizona-based registered nurse with 22 years of hospital-wide clinical nursing experience and 11 years of medical writing and editing experience. She was a former healthcare content creator for a digital health tool at HealthLoop and director of clinical content operations at GetWellNetwork.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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