Therapeutic massage can reduce muscle tension and stress, ease pain, and improve circulation and relaxation.
Benefits
- Reduces muscle tension and pain.
- Lowers stress and cortisol.
- Improves circulation and range of motion.
- Helps with back pain, headaches and anxiety.
Evidence
A 2017 review found massage helped lower back pain and fibromyalgia.
Types
Swedish, deep tissue, sports and trigger point.
Risks
Avoid if you have blood clots, fever or skin infections. Ask a doctor.
Cost
$60 to $120 an hour in the US.
Physical and mental benefits
- Reduces muscle tension and soreness.
- Eases anxiety and stress.
- Improves sleep for some people.
- Relieves headaches and tension.
- Improves range of motion.
Evidence
A 2017 review by the National Center for Complementary and Integrative Health found that massage may help with low back pain, neck pain and fibromyalgia, with short term benefits. A meta-analysis in the journal Pain Medicine (2016) found that massage therapy relieved pain compared to no treatment. A 2010 study at Cedars-Sinai Medical Center found that Swedish massage lowered cortisol and boosted white blood cells.
Types of massage
- Swedish: gentle, long strokes for relaxation.
- Deep tissue: slower, focused pressure on deeper muscle layers.
- Sports massage: for athletes, to prevent or treat injury.
- Trigger point: targets tight knots.
- Shiatsu, hot stone and prenatal massage.
Cost
A one hour session costs about 60 to 150 dollars, depending on location and the therapist. Some health plans cover massage when prescribed for medical conditions.
Risks
Soreness, bruising or rarely, nerve injury. Avoid massage over blood clots, open wounds, infections, fractures, or certain skin conditions.
Who should talk to a doctor first
Pregnant women, people with blood clotting disorders or on blood thinners, cancer patients, those with osteoporosis, or recent surgery.
Choosing a therapist
Look for state licensure and certification from the National Certification Board for Therapeutic Massage and Bodywork (NCBTMB). In the US, most states license massage therapists after about 500 or more hours of training.
Tell the therapist
Share your health conditions and pain areas, and speak up if pressure is too much.
What studies suggest
Reviews by the National Center for Complementary and Integrative Health suggest massage can help with low back pain, neck pain and anxiety for short periods, and may ease pain after exercise. Cochrane reviews found low to moderate quality evidence that massage can relieve subacute and chronic low back pain for a short time. Common types are Swedish massage, deep tissue, sports massage and trigger point therapy. A session usually costs 60 to 150 USD an hour in the US.
Safety and choosing a therapist
Massage is generally safe, but mild soreness and bruising can occur, and rare serious events include nerve injury. Talk to a doctor first if you have blood clots or deep vein thrombosis, bleeding disorders or take blood thinners, osteoporosis, cancer, infection, skin conditions or are pregnant. Choose a licensed massage therapist, since most states require licensure with 500 or more hours of training, and look for credentials from groups such as the American Massage Therapy Association or NCBTMB. Tell your therapist about injuries and pressure preferences.
Based on data from the National Center for Complementary and Integrative Health and the American Massage Therapy Association
