31 Health Benefits of Massages

Massage involves pressing, rubbing and manipulating your skin, muscles, tendons and ligaments. You can get a massage or self-massage. Many studies demonstrate the benefits of massage for easing mental and physical ailments. For example, a large meta-analysis of 67 clinical trials found that massage therapy not only reduced pain but also eased anxiety and improved overall quality of life; clear evidence of the wide-ranging health benefits of massage therapy. 

Another study from the University of Konstanz showed that even just ten minutes of massage can activate the body’s relaxation response and significantly lower stress, highlighting the powerful mental health benefits of massage.

1. Anxiety and depression

There is scientific evidence that suggests that people who get massages are less anxious and less depressed.

For example, a 2023 study reported that massage therapy sessions resulted in significant decreases in cortisol while simultaneously increasing serotonin and dopamine levels, which are neurotransmitters tied to mood regulation and relaxation.

Furthermore, women diagnosed with breast cancer who received massage therapy three times a week reported being less depressed and less angry, according to a 2005 study published in the International Journal of Neuroscience.

2. Digestive disorders

If you’re suffering from digestive issues like constipation, bloating, swelling, gas, or even acid reflux, an abdominal massage for constipation may help. Research shows it can lower stress hormone levels such as cortisol while stimulating peristalsis; the muscle contractions that move food through the gut.

A 2024 meta-analysis found that abdominal massage for bloating and constipation increased weekly bowel movements and eased symptoms like bloating and discomfort. Other studies show benefits within just a few days, though consistent daily sessions over a few weeks often work best.

3. Fibromyalgia

Fibromyalgia is a long-term illness that causes pain all over the body. The exact cause is unknown. However, it is thought to be related to abnormal levels of certain chemicals in the brain and changes in the way the central nervous system processes pain messages. It can often be triggered by a physically or emotionally stressful event. Receiving a regular massage will relieve this pain, by relaxing the body and releasing tension.

So, what’s the best type of massage for fibromyalgia? Here are some top techniques:

• Swedish Massage – Uses long, flowing strokes to soothe sore muscles and calm the mind. Studies show it can significantly reduce pain, anxiety, and depression in fibromyalgia patients.
• Myofascial Release – Focuses on the connective tissue, known as fascia, to release tension. Research suggests it may even be more effective than Swedish massage for some people.
• Shiatsu – A Japanese technique using finger and palm pressure along energy pathways to relieve muscle tightness and stress.

4. Headaches

“Massage decreases frequency and severity of tension headaches,” says Lisa Marie de Miranda, registered massage therapist and kinesiologist at Paleolife Massage Therapy. Research from Granada University in Spain found that a single session of massage therapy immediately affects perceived pain in patients with chronic tension headaches. Headaches can also be caused by stress, so when the body is relaxed the likelihood of tension, cluster or gun headaches decreases.

Typically, massage for headaches can relieve tension in as little as 20 to 30 minutes over 1 to 2 sessions and Indian head massage for headaches is particularly effective, helping reduce tension and improve circulation throughout the body.

5. Insomnia

Studies have shown that there is a strong link between weekly massages and reduced insomnia. This creates a chain reaction to better health because getting enough sleep contributes to helping other health issues such as a weak immune system or depression.

The best types of massage for insomnia include; Swedish massage, deep-tissue massage and Indian head massage. Don’t ignore the warning signs that you’re not getting enough sleep.

6. Soft tissue strains and injuries

Strains and sprains are caused by injury, poor posture, being overweight or muscle overuse which often leads to muscle spasm, pain and tense muscles in your hips, glutes, back, neck and legs. Studies have shown that targeting muscles in a massage can help speed up repair to muscle damage from injuries.

7. Sports injuries

Sports massages help prevent and treat sports injuries. Massaging muscles increases flexibility, lowering the chance of injuring yourself while doing physical activity. Stimulating the blood flow around damaged muscles also speeds up the healing processes of sports injuries.

Sports massage can target key areas like the hamstrings, rotator cuff, and other muscles that commonly experience aches and pains from playing sports. Techniques specifically aimed at these areas, such as a sports massage for hamstring injury or a sports massage for rotator cuff injury, can improve flexibility, reduce soreness, and support faster recovery, keeping you as active as possible.

8. Joint pain and arthritis

Massages also help bone and joint related pain, like arthritis, illnesses and inflations. Massage therapy allows the body’s muscles to loosen and relax. As a result, the joints have greater freedom, flexibility, range of motion, and pressure points are relieved, thus relieving joint pain. This also helps increase your mobility.

Massage for joint pain doesn’t always require a therapist. Self massage for joint pain can be done at home. Using a homemade massage oil for joint pain, like an olive oil massage for joint pain, can make the process easier and more soothing. Simply warm a small amount of olive oil and gently massage around stiff or sore joints to help loosen muscles and improve circulation.

Adjustable beds can also help with arthritis.

9. Feelings of caring, comfort and connection

Physical touch, such as massage, plays a vital role in reducing feelings of anxiety and depression. It fosters a sense of being cared for and connected. Research indicates that touch can significantly improve both physical and mental well-being, reducing pain, anxiety, depression, and stress in adults.

In relationships, massage can enhance intimacy. A study found that couples perceived "Positive Massage" as an effective mutual support skill to relax and help one another by de-stressing, both emotionally and physically through verbal and nonverbal communication, creating gratitude, deeper connection, and self-efficacy via quality time together and pleasurable touch.

10. Carpal tunnel syndrome (repetitive strain)

Repetitive strain syndrome can cause strain on your muscles and joints. This is especially common for people with desk jobs, those who do a lot of sitting or those who have repetitive jobs. You might develop an injury in your hands, wrists, arms, neck or back, known as carpal tunnel syndrome. However, massage will help reduce these pains by allowing your muscles to relax and release the tension.

A 2013 study published in the Journal of Bodywork and Movement Therapies investigated the effectiveness of massage therapy for carpal tunnel syndrome. The study found that participants who received 30-minute massage sessions twice a week for six weeks experienced significant improvements in symptom severity and functional status.

11. Physical pain

Tiffany Field, director of the Touch Research Institute at the University of Miami says, “When you bump your elbow or knee and experience pain, your first instinct is to rub the pain site.” This plays into something called the “gate theory” of pain, which theorises that your brain is unable to fully register painful stimuli when touch receptors are activated. “This is another way pain might be alleviated by massage.”

Physical pain can occur in many areas, like the neck, back, shoulders, legs and feet, and conditions like tennis elbow can be especially painful. Massage for tennis elbow can relax the surrounding muscles, improve blood flow, and reduce tension.

12. Boosts immunity and helps people with cancer

When considering the best type of massage for cancer patients, research shows that certain approaches can be especially beneficial. Massage is now widely used as a complementary treatment because it helps reduce many common symptoms of cancer and its treatments, including nausea, pain, insomnia, and fatigue. Gentle techniques such as Swedish massage have been shown to lower stress and improve sleep, while oncology massage, a specialised approach tailored for people with cancer, can ease pain and enhance overall quality of life.

13. Helps lower blood pressure and helps improve circulation

Improved circulation is part of a snowball effect that occurs in the body as a result of receiving regular massage therapy. This is because proper circulation brings damaged, stiff, and tense muscles the rich blood supply they need to promote healing. In particular, massage for blood circulation in the legs is especially effective, as it can help to reduce swelling by encouraging fluid movement and alleviating congestion. Learn about the importance of checking blood pressure as you age.

A University of Illinois at Chicago study found that just one Swedish leg massage improved vascular function across the body, with benefits lasting up to 72 hours.

14. Post-operative recovery

Massage can help with recovery after an operation. It stimulates blood flow for faster healing and it also boosts immunity, helping to prevent post-operation infection.

Massage for surgery recovery can improve healing by increasing blood flow and oxygen delivery, helping prevent infection. It also supports tissue flexibility, limits scar tissue formation, and promotes healthier collagen alignment for better mobility. Here’s how mobility furniture can also help improve poor circulation, like massage.

15. Improving lymphatic drainage

Lymphatic drainage is a therapeutic massage treatment. The massage uses very light pressure and long, gentle, rhythmic strokes to increase the flow of lymph, a clear slightly yellow fluid, and reduces toxins in your body. The lymph system is part of your body’s immune system and helps fight infection.

Health benefits of lymphatic drainage massage include reducing swelling and encouraging lymph fluid movement to support detoxification and immune defenses. This gentle, rhythmic technique also boosts circulation and may decrease inflammation. For example, a clinical study found that lymphatic drainage massage significantly reduced migraine frequency and reliance on pain medications, highlighting its impact on both physical recovery and overall well-being.

16. Muscular tension

Muscle tension massage can effectively alleviate discomfort in the back, legs, and neck by addressing tight muscles and promoting relaxation. The best massage for muscle tension varies based on individual needs and preferences.

• Deep Tissue Massage: Utilises firm pressure to reach deeper muscle layers, aiding in the release of chronic tension and knots. A study found that deep tissue massage significantly reduced pain intensity and improved muscle flexibility in patients with chronic neck pain.
• Sports Massage: Designed to prevent and treat sports-related injuries, it focuses on areas of the body that are overused and stressed from repetitive and often aggressive movements. Research indicates that sports massage can reduce muscle soreness post-exercise.
• Swedish Massage: Employs long, flowing strokes to promote overall relaxation and increase blood circulation. It is particularly effective for relieving general muscle tension and improving flexibility.

17. Asthma

Wondering where to massage for asthma? Targeting specific areas can help lower stress and improve breathing. A Journal of Paediatrics study showed children with asthma had less anxiety and better airflow after a pre-bedtime massage for a month. Focus on chest and upper back to strengthen muscles, improve circulation, and support pulmonary function. Neck and shoulders to relieve tension and encourage relaxation and hands and feet to promote overall calm and stress relief.

18. Oedema

Oedema is the build-up of excess fluid in body tissues after injury, causing stiffness and pain in muscles, joints, and bones. Massage helps by improving blood and lymph flow, which clears this fluid while delivering oxygen and nutrients essential for repair. Research shows massage enhances circulation and muscle oxygenation, reduces inflammation, and accelerates healing.

19. Parkinson’s disease

Parkinson’s disease is a progressive neurological disorder marked by tremors, muscle rigidity, reduced movement, and instability, often leading to stiffness, pain, and reduced mobility. Massage therapy has been proven to improve Parkinson’s sufferer’s day-to-day activities, sleeping habits, walking, stress, rigidity, stiffness, fatigue, and other symptoms. If these symptoms aren’t addressed, depression, poor self-esteem, and isolation can set in or get worse.

20. Palliative care

Palliative care focuses on relieving symptoms and improving quality of life for people with serious or chronic illnesses, rather than curing the underlying condition. Massage therapy can be a way of relieving pain without dealing with the cause of the condition, if curative care is not an option. It’s about helping people feel as comfortable and cared for as possible.

21. Pregnancy and labour support

Massage therapy can help pregnant women before and during labour by relieving tense muscles and joints. A specific technique, perineal massage for pregnancy, is often recommended in the final weeks to prepare the perineum for childbirth. Research shows it may lower the risk of perineal trauma and reduce the need for episiotomy during delivery. Again, the key benefit massage offers is comfort and reduced tension in the body.

22. Temporomandibular Disorders

Temporomandibular joint disorder (TMJ) causes pain in the front of the ear, headaches, jaw spasms, neck pain or the inability to open the mouth normally. This disorder can be caused by trauma, inflammatory, degenerative arthritis, poor dental work, a structural defect that pushes the mandible back towards the ears whenever you chew or grind your teeth due to stress. Therefore massage therapy can help by targeting tight muscles and trigger points in the jaw, neck, and shoulders. It can relieve jaw pain, reduce muscle stiffness and improve jaw movement. Studies show massage and manual therapy significantly reduce pain and improve jaw function in TMJ patients.

23. Tendinitis

Tendinitis occurs when tendons are torn due to overuse. Common areas affected include the Achilles tendon and the rotator cuff. Massage therapy can aid recovery by reducing pain and inflammation, breaking down scar tissue and enhancing blood circulation.

For Achilles tendinitis, techniques like deep tissue massage and pressure massage have been shown to reduce stiffness and promote healing by increasing blood flow to the affected area. In cases of rotator cuff tendinitis, massage can alleviate pain, release tight muscles, and improve shoulder mobility.

24. Whiplash

Whiplash occurs when you strain your sternocleidomastoid (SCM) muscles. A sudden movement could stretch or tear the muscles or tendons. Massage for whiplash can reduce muscle tension, improve neck mobility, and promote healing. Studies show that massage helps whiplash symptoms, with techniques like Craniosacral Therapy, Trigger Point Massage, and Deep Muscle Therapy providing short-term relief and easing associated headaches.

25. Improves posture

Massage for posture can help get the body back into proper alignment. Improving one’s posture can be one of the most beneficial and relaxing aspects of massage therapy. Massage allows the body to relax and loosen the muscles made tense and sore via bad posture. In turn, this allows the body to position itself in its correct posture. Moreover, the joints have greater freedom, flexibility, range of motion, and pressure points are relieved. Find out how else to improve your posture as life takes a toll.

26. Relaxation

Massage therapy targets the source of pain by easing tense muscles, improving flexibility, and promoting overall relaxation. Many people wonder which massage is best for relaxation, and some of the most calming options include Swedish massage, hot stone massage, and aromatherapy massage. Using massage oils can further enhance the experience too, soothing both the body and mind while deepening relaxation. Music and other sensory elements can further add to the atmosphere you have a massage in.

27. Flexibility

Poor flexibility often causes uncomfortable stiffness. But massage can help by loosening tight muscles, improving circulation, and increasing the range of motion in joints. With regular sessions, many people start to notice greater flexibility and reduced stiffness within just a few weeks, though lasting results typically come with consistent treatment. For additional ways to support mobility, you can also explore how to help someone with mobility issues.

28. Re-energize and alertness

If you ever feel tired at the end of a workday, a Swedish massage will relax you as it is both relaxing and energizing. Research shows it lowers stress hormones and boosts alpha brain activity, linked to calm alertness, which may explain why you feel refreshed after a session. Tiredness, of course, stems from a lack of quality sleep. Here are some ways to help ease sleep disruption at night.

29. Increases your quality of life

Massage isn’t just about easing stress and muscle tension, it can also have a powerful effect on mood and emotions. Taking the time for a massage is a way of actively caring for yourself, which can foster a sense of self-worth, improve body image, and boost overall self-esteem. This emotional uplift, combined with the physical relaxation, makes massage a valuable practice for both mind and body. Take some time for yourself and see how it feels afterwards.

30. PMS

The pain that some women experience before and during their menstrual cycle (or while going through the menopause) can be effectively combated by massage. Studies have shown a direct connection between massage and a reduction in water retention, depression and other symptoms of menstrual distress. It may also support those experiencing PMDD (premenstrual dysphoric disorder), a more severe form of PMS. In addition, techniques like breast massage have been shown to help relieve PMS-related tenderness and tension, offering another natural option for symptom relief.

31. Face scalp and hair health

One of the key benefits of scalp massage for hair health is that it’ll support the health of your scalp, hair, and skin. Regular scalp massage can stimulate hair follicles, which may encourage hair growth too. Face massage also helps improve circulation and, according to some studies, may even slow down skin sagging, making it a natural way to promote both relaxation and rejuvenation.

FAQs: The health benefits of massage therapy

Want to understand more about the health benefits of massage therapy? We’ve created a handy guide to help.

How often should you get a body massage?

For general wellness, once or twice a month is often enough, while weekly sessions may be helpful for more serious issues like chronic pain or stress.

What is one of the biggest benefits of massage?

Massage reduces muscle tension and stress, promoting both physical and mental relaxation.

What health conditions can benefit from massage?

There are a plethora of health conditions that can benefit from massage - such as insomnia, fibromyalgia, carpal tunnel syndrome, PMS, Parkinson’s disease, whiplash and more - and their muscle relaxing effects are particularly beneficial for people with chronic pain, arthritis, headaches, and mobility issues.

What time of day to have a massage?

Anytime works, but morning sessions can often help to boost energy, while evening massages promote deeper relaxation, encouraging better sleep.

Does massage reduce belly fat?

Massage doesn’t directly burn fat, but it can reduce the sensation of bloating, help improve circulation, and encourage healthy lifestyle habits.

Do massages actually get knots out?

Yes, massage can release muscle “knots” (trigger points) by improving blood flow and easing tight fibres around these sensitive areas.

What is the most beneficial massage?

It depends on your goal, Swedish massage for relaxation, deep tissue for tension, or hot stone for soothing comfort.

You may also like…

Looking for more ways to support your health, mobility, and overall wellbeing? Check out these helpful guides:

• How to help someone with mobility issues
• Stay active: chair exercises to maintain your mobility
• Best sleeping position for lower back pain

How a mobility aid could help

Are you having trouble sleeping or are you suffering from any of these ailments? Did you know that you can upgrade your adjustable bed to include an inbuilt massage system?

The gentle vibrating 5-point massage system is available with any of our foam mattress. The controller wand has 5 massage points: head, upper back, lower back, upper leg and lower leg. You can alter the intensity level and the body area of where you want a massage. Please note that our massage beds do not come with a heat setting.

Our customers say that with this massaging bed they fall asleep instantly, which switches itself off with the timer setting. You too can benefit from the power of massage.