100+ Benefits of Massage

In the years that I've been in the massage profession, I've learned there are two main reasons why people get their first massage. The first is that a client is experiencing pain in their back or neck and a healthcare provider, frequently a chiropractor, prescribes therapeutic massage for pain relief. The second main reason is that a client is on vacation or received a gift certificate and wants to treat themselves to a relaxing, wellness massage at a day spa. Whether new clients come to massage for pain relief or pampering, I almost always hear "I never knew what I was missing. This feels like something I need on a regular basis."

We feel the need for massage because, subjectively, it feels good. Research shows that, objectively, massage facilitates immediate and cumulative benefits for people at all stages of life, living with all types of health concerns. Many of the benefits of massage seem to be attributed to decreased stress hormones (cortisol). Stress is necessary, but too much, unmitigated, is a killer. Massage can be viewed as a treat and it can also be viewed as preventative health care. We can pay now for prevention that feels good, or pay later for intervention that feels bad. Studies conducted by the Touch Research Institute at the University of Miami demonstrate that we can benefit from even small doses of massage, such as a 15 minute chair massage, and that longer, periodic sessions provide more benefits.

Physical and Physiological Benefits:

1. Reduces stress levels
2. Reduces musculoskeletal pain, both localized and general
3. Improves circulation of blood, oxygen and nutrients
4. Improves movement of lymph fluids and elimination of metabolic waste
5. Promotes deeper and easier breathing
6. Improves posture
7. Increases relaxation
8. Reduces muscle tension
9. Improves muscle tone
10. Improves immune function
11. Decreases auto immune problems
12. Decreases pulse
13. Reduces respiratory rate
14. Decreases heart rate
15. Increases parasympathetic activity
16. Decreases fatigue
17. Increases vigor
18. Shortens time getting to sleep
19. Improves quality of sleep
20. Reduces blood pressure
21. Reduces PMS symptoms
22. Increases joint range of motion and flexibility
23. Improves performance in athletics and daily activities, such as walking
24. Improves skin condition, texture and elasticity
25. Promotes tissue regeneration, reducing scar tissue and stretch mark
26. Promotes faster recovery from muscular fatigue
27. Alleviates delayed onset muscle soreness from physical exercise
28. Improves digestion and elimination
29. Reduces frequency of headaches
30. Reduces swelling and edema
31. Eases medication dependence
32. Reduces post surgery adhesions and swelling
33. Reduces spasms and cramping
34. Releases endorphins
35. Shortens post injury recovery time
36. Relieves repetitive movement strain
37. Manages pain of chronic conditions, like fibromyalgia, migraine, and arthritis
38. Prevents active lifestyle injuries by keeping body flexible

Mental, Psychological, Emotional Benefits:

39. Improves cognitive function
40. Decreases confusion
41. Improves mental clarity
42. Alleviates depressive symptoms
43. Decreases anxiety and anxious behavior
44. Improves self esteem
45. Improves body image
46. Improves emotional balance and mood
47. Promotes bonding between family members
48. Improves job performance
49. Improves attitude toward touch
50. Fosters peace of mind
51. Reduced aggression and hostility
52. Promotes a relaxed state of mental alertness
53. Helps relieve mental stress
54. Improves ability to monitor stress signals and respond appropriately
55. Enhances capacity for calm thinking and creativity
56. Satisfies needs for caring nurturing touch
57. Creates body awareness
58. Fosters a feeling of well-being
59. Increases awareness of mind-body connection
60. Improved spousal relations

Benefits for Some Specific Populations and Conditions:

61. Migraines and chronic tension headaches: Fewer distress symptoms, less pain, more headache free days, fewer sleep disturbances, less medication and increased serotonin levels
62. Chronic fatigue syndrome: Less depression, reduced pain and cortisol levels, increased sleep
63. Hypertension: Decreased blood pressure, less anxiety, less depression and hostility and decreased stress hormone levels (cortisol).
64. PMS: Decreased anxiety, depressed mood and pain, reduced water retention and overall menstrual distress
65. Fibromyalgia: Better sleep, diminished pain, less stiffness and fatigue
66. Asthma: Increased pulmonary function
67. Diabetes: Decreased glucose levels, improved compliance on insulin and food regulation
68. Carpal tunnel syndrome: Improved grip strength, lower levels of pain, anxiety and depressed mood
69. Chronic low back pain: Less pain, depression, anxiety and improved sleep, improved trunk and pain flexion performance, and higher serotonin and dopamine levels
70. Cancer: Increased relaxation, increased natural killer cells, decreased nausea, decreased pain and discomfort post surgery, feelings of closeness when massaged by significant other, reduced fatigue, decreased anxiety, improved sleep quality
71. Pregnancy: Less anxiety, less leg pain, improved mood, better sleep and less back pain
72. Labor and post partum: Reduced pain, shorter labors, shorter hospital stays, less postpartum depression, less postnatal complications
73. Infants: Reduced illness, gained more weight, showed greater improvement on emotionality, sociability, and soothability temperament dimensions and had greater decreases in urinary stress catecholamines/hormones (norepinephrine, epinephrine, cortisol)
74. Infants and children with sleep onset difficulties: Fewer sleep problems and shorter latency to sleep onset
75. Preterm Infants: Enhanced growth/weight gain, enhanced bone formation, decreased stress levels, improved motor function, reduced hospital stay
76. Preterm infants with cocaine exposure: Increased weight gain, fewer postnatal complications and stress behaviors, more mature motor behaviors
77. Children with leukemia: Improved immune function with white blood cell and neutrophil counts decreased
78. Juvenile rheumatoid arthritis: Decreased anxiety and stress hormone levels, decreased pain
79. Children with asthma: Improved pulmonary functions and decreased anxiety
80. Children and Adolescents with ADHD: Reduced hyperactivity, more time on task, less fidgeting, less day dreaming, less anxiety
81. Children with Autism: Less stereotypic behavior, more on-task and social relatedness behavior, fewer sleep problems, touch aversion decreased
82. Nursing mothers: Breast massage improved production and composition of milk
83. Children with cerebral palsy: Reduced spasticity, less rigid muscle tone overall, improved motor functioning, improved cognition, more positive facial expressions
84. Preschoolers: Improved cognitive function
85. Children with constipation: Number of bowel movements increased and the incidence of soiling decreased
86. Children with cystic fibrosis: Reduced anxiety, improved mood and peak air flow readings
87. Children with Down syndrome: Enhanced motor and muscle function
88. Post traumatic stress in children: Happier and less anxious, lower salivary cortisol levels, less depression, more relaxed
89. Child and adolescent psychiatric patients: Less depressed and anxious, better nighttime sleep, more cooperation
90. Alzheimers: Reduced agitated behavior
91. Women with breast cancer: Less depressed, less angry and more vigor. Increased dopamine levels, Natural Killer cells and lymphocytes
92. Hospice patients: Decreased systolic BP, diastolic BP, and heart rate and increased skin temperature
93. Parkinson's disease: Improved in daily functioning including having more effective and less disturbed sleep
94. Prostate massage in men: Reduced prostate specific antigen levels
95. Chronic obstructive pulmonary disease (COPD): Reduced anxiety and improved pulmonary function
96. Renal disease: Improved quality of sleep, improved quality of life
97. Smokers trying to quit: Self massage reduces smoking cravings
98. Elderly stroke patients: Reduced pain perception and anxiety; physiological measures (systolic and diastolic blood pressure and heart rate) changed positively, indicating relaxation.
99. Post thyroid surgery: Reduced edema and swelling; skin tone and texture improved
100. Burn patients: Decreased anxiety and cortisol levels, reduced itching and pain, improved mood
101. Multiple sclerosis: Lower anxiety, less depressed mood, improved self-esteem, better body image and image of disease progression, and enhanced social functional status
102. HIV: Less anxiety and depression, enhanced immune function including increased natural killer cells
103. Eating disorders: Lower stress and anxiety levels, decreases in body dissatisfaction, increased dopamine and norepinephrine levels

Just because massage feels good doesn’t mean it is anything less than therapeutic. For so many reasons, it is wise to consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that meets your needs. I see the minimum for health maintenance as 60-90 minutes monthly. More frequently, mo betta. Despite the benefits, massage isn't meant as a replacement for regular medical care. Let your doctor know you're getting massage and be sure to follow any treatment plans you have. Discuss massage with your doctor first in cases of:

• Unexplained pain or other symptoms
• Fever or infection
• Burns or open wounds
• Cancer
• Blood clots
• Fractures
• Rheumatoid arthritis
• Severe osteoporosis
• Pregnancy

Researching and writing about these massage benefits has expanded my experience of gratitude for being able to serve as a massage therapist. Thank you for touching and being touched! 

Sources:

Touch Research Institute, www6.miami.edu/touch-research/abstracts