What are the benefits of massage and should I be having regular massages?

What are the benefits of massage and should I be having regular massages?

When we talk about massage we’re actually using a catch-all term for many different types of physical therapy. Massage has many forms and variations and not everything will suit every body type. Massage can affect the body’s muscles physically but it can also have a profound effect on your mental health and your ability to relax – massage is a great reliever of anxiety.

I carry a lot of tension in my neck and shoulders and stress manifests in my pelvic floor muscles too. There are two things that have always helped me with the physical symptoms of anxiety – headaches and muscle tension – one is a long bath and the other is massage. 

Over the years I’ve learnt what works for me and how to soothe my muscles using a mix of techniques. These involve visiting a massage therapist regularly as a means of prevention, rather than waiting until my body is crying out for help.

Different types of massage 

Massage has been documented in many ancient cultures as a healing practice – from ancient Greeks and Egyptians to Chinese monks teaching massage in Japan in 1000 BCE. In the fifth century BCE, Hippocrates prescribed “friction” to treat physical injuries and instructed his physician colleagues on the benefits of rubbing to help the body heal itself. So people have been doing this for a very long time.

We’re pretty lucky today in that we have a choice of practices and techniques. I’ve tried physio and sports massage for hypertonic muscles, saunas and steam rooms, somatic manipulation, belly breathing, gong baths and magnesium salts, all with the intention of relaxing my mind and body and taking control of my anxiety and its symptoms.

This might not be what works for everyone, but I like a blend of Swedish massage with Ayurvedic additions like sound therapy and aromatherapy and occasionally, the addition of Chinese medicine like acupuncture. Swedish massage stimulates the muscles in long, gliding strokes in the direction of blood returning to the heart and is generally gentler on the areas that are less fatty.

Deep tissue massage, which calls for much firmer pressure, has always been a little too intense for me. I like to feel my muscles loosen up without any pain and I like a massage to be functional but to also be relaxing. For anxious people, too much pressure or intensity in something like a massage can cause more harm than good. This is also the case when it comes to exercise, and many physicians will suggest a slower, muscle-focused exercise regime that includes the likes of pilates, yoga and swimming, rather than HIIT or running.

Benefits of massage

Massage has many benefits, both physical and mental. Not only does it relax the body and mind, it also has the following uses – 

Lymphatic drainage 

Your lymphatic system helps eliminate your body’s waste. A healthy, active lymphatic system uses the natural movements of smooth muscle tissue to do this. However, surgery, medical conditions, or other damage can cause fluids to build up in your lymph system and your lymph nodes, a condition known as lymphedema. The largest nodes are in the neck, groin, and armpits and they all work together to make sure "clean" lymph is transported back to the veins that carry blood toward the heart. Gentle massage stimulates your lymph nodes and not only does this feel nice, it reduces puffiness and excess water retention. You can perform manual lymphatic stimulation on yourself in the mornings when you wash your face and do your skincare, but doing this across your whole body can be a bit of a challenge. Having a professional do it in the early stages of a massage by applying gentle pressure is much more effective.

Relief from muscle tension

Regular massage keeps your muscles relaxed and supple and also gets your body accustomed to regular touch and manipulation. Stretching and massage, when combined regularly can relieve existing muscle tension, trapped nerves and pain and also work preventatively. This means if you sit down all day, look at your phone a lot or do any kind of work where you might be in one position, for example, driving, or repetitive work, you’ll be less likely to suffer a long-term strain issue or injury.

Taking time for yourself 

One of the things I love most about having a massage is that I can unplug my mind for an hour or more. I can relax my jaw, stop speaking, be silent and just sit with my thoughts. It’s rare that I can do this at any other time during the day, but during a massage, there’s no other option. Combine this quiet time with aromatherapy, sound therapy and the physical untying of knots in your body and you have a recipe for really effective anxiety relief. By booking a regular massage, you make that time for yourself each week, fortnight or month.

Practicing body positivity and somatic self love 

The importance of touch on the body in the realm of healing is well documented. Being touched releases oxytocin – the love hormone – which prompts feelings of comfort, happiness, emotional bonding and relaxation. Leaning into being touched and enjoying the sensation on your skin, giving yourself permission to indulge in pleasurable sensations and allowing yourself an hour or more to receive bodily pleasure without having to give anything can be a great approach to building body positivity and self esteem. Massage, muscle relaxation and a state of calm can improve your relationship with your body and your physical relationships with others too.

Should I have regular massages or not?

I recently visited The Massage Company for a mix of Swedish massage, foot massage, head massage and aromatherapy and had the privilege of speaking with the company’s therapists about the benefits of regular massage.

When I say regular I mean no more than once a week as it is possible to overstimulate your muscles and massage them too often. Muscles naturally repair themselves but massage helps to reduce the formation of scar tissue and improves the healing process. So if you’re working out a lot, putting strain on your body or have injuries, massage can help, but it can also put pressure on the tissues that are naturally trying to heal.

If you suffer from chronic pain, hypertonic muscles, repetitive strain, atrophy due to menopause or injury or tightness due to stress and anxiety, a massage once a week or fortnight can make a surprising amount of difference to how you feel in your body.

But you’ll have to have a few sessions before you begin to get an idea of how this feels for you and what level of pressure really helps you with your specific wellbeing concerns.

Obviously buying into this service can rack up a high cost if it’s something you’re going to a professional for, so bear in mind that it’s worth batch booking to save money. Or opting for a massage subscription.

You can also practise aromatherapy for relaxation at home but when practicing self massage, always be very careful. A trained massage professional will know exactly how to manipulate a muscle and can do a much better job of easing tension and improving injured muscles and tissue than you can do at home.