8 Evidence-Based Ways Massage Therapy Can Benefit Overall Health

Author

Danielle Hoelle, CEO/President of Shared Light Project, Holistic Spa Owner

Danielle Hoelle is an Licensed Massage Therapist, Licensed Esthetician, and Holistic Wellness Practitioner with two degrees in Sustainability and the Environment. Her passion is for illuminating the lives of and providing access to those living with rare diseases, medical complexities, and mobility-related challenges.

July 19, 2024

9–13 minutes

We all aspire to experience a sense of well-being. How can massage contribute to the improvement of overall health and wellness?

Alleviating Stress

Most people experience stress at some point in their lives, whether it’s due to a single event, such as an important presentation or a family matter, or the ongoing daily pressures of work, relationships, and responsibilities. However, it’s important to remember that there are always ways to reduce and manage stress, and different techniques may work better for different individuals. Some individuals may benefit from stress-relief methods more frequently than others, depending on their personal and professional circumstances.

Fortunately, massage therapy offers a valuable solution for relieving stress and tension, providing relaxation for the body and peace for the mind by creating a soothing and calming environment where individuals can unwind and destress. As studies have shown, the healing power of touch, combined with the relaxation response it creates in the body, can significantly reduce stress hormones, promote a sense of well-being, and improve overall mood. This makes massage therapy a beneficial and holistic approach to managing stress, contributing to both physical and mental wellness. [1]

Managing Anxiety

On the topic of mental wellness, anxiety affects millions of people worldwide, presenting itself in various forms and intensities. It can stem from a multitude of factors, including but not limited to, work-related stress, family pressure, societal expectations, and personal insecurities. The fast-paced and highly demanding nature of modern daily life only exacerbates these issues, making it difficult for individuals to find respite from the constant pressure and worries.

However, amid this challenging landscape, massage therapy has emerged as a beacon of hope for those seeking relief from the grips of anxiety. By targeting the body’s physical and mental response to stress, massage therapy offers a holistic approach to soothing the central nervous system’s fight or flight responses. This not only helps in alleviating the immediate symptoms of anxiety but also plays a vital role in addressing its underlying causes.

The positive impact of massage therapy on anxiety is not merely anecdotal; scientific evidence suggests that it can elevate neurotransmitters associated with lowering anxiety and decrease hormones associated with increasing anxiety. This powerful combination of physical and neurological effects makes massage therapy a promising and effective solution in the ongoing battle against anxiety. [2]

Addressing Lower Back Pain

Low-back pain, a prevalent and debilitating condition that affects a large portion of the population, can be attributed to a variety of factors such as injury, aging, poor posture, sedentary lifestyles, and muscle imbalances. This condition often leads to reduced quality of life and productivity for individuals, further emphasizing the need for effective treatment options. In addition to massage therapy, which has been widely acknowledged for its benefits in managing low-back pain, is effective when combined with other non-invasive modalities such as chiropractic care, acupuncture, and physical therapy, showing promising results in providing relief and improving functional outcomes.

The integration of mind-body practices like yoga, tai chi, and meditation can enhance the overall well-being of individuals struggling with low-back pain by promoting relaxation, reducing stress, and improving resilience. By addressing the multifaceted aspects of low-back pain and tailoring treatment approaches to individual needs, healthcare professionals can offer comprehensive care that not only alleviates symptoms but also fosters long-term recovery and improved quality of life. With ongoing research and advancements in integrative medicine, the future holds great promise for the management of low-back pain, offering hope and effective solutions for those affected. [3][4]

Experiencing More Restful Sleep

Insomnia and difficulty staying asleep can be incredibly frustrating and have a significant impact on daily functioning. The good news is that incorporating a regular massage routine into your pre-sleep regimen can prove to be remarkably beneficial. Research has indicated that spending just 10 minutes on a simple self-massage before bedtime, for 3 consecutive days, can yield noticeable improvements in sleep quality and overall well-being. This easy yet effective practice is not only linked to enhancing sleep but also to facilitating better breathing and reducing stress levels.

By promoting a sense of relaxation and comfort, the gentle touch of massage has the remarkable ability to create a feeling of inner peace and tranquility, aiding in the restoration and rejuvenation of both the body and mind. This nurturing touch provides a reassuring sense of safety, which can assist in alleviating stress and allow the mind to heal, ultimately promoting a more restful and rejuvenating night’s sleep. The value of massage in managing stress and improving sleep has been extensively documented and is supported by numerous studies in the field of complementary and alternative medicine. [5].

Boosting Cardiovascular Health

According to the American Massage Therapy Association, “in a recent study in the International Journal of Preventive Medicine, researchers concluded massage therapy could serve as an effective intervention in controlling blood pressure in pre-hypertensive women.” The study showed that the immediate results of lowered blood pressure lasted up to 72 hours after massage. Additionally, it is worth noting that regular massage therapy sessions have been linked to an improvement in overall mental well-being, with reductions in stress and anxiety levels.

Furthermore, research has shown that massage therapy can contribute to better sleep quality, which is crucial for maintaining a healthy cardiovascular system. Another aspect to consider is the potential impact of massage therapy on reducing inflammation and improving circulation, both of which can positively influence cardiovascular health. As the body of evidence supporting the benefits of massage therapy continues to grow, it is becoming increasingly clear that its role in promoting overall well-being, including cardiovascular health, should not be overlooked. [6] [7] [8]

Reducing Pain in Arthritis

Massage therapy has been widely acknowledged as an effective form of treatment for individuals dealing with rheumatoid and osteoarthritis. Through the use of various techniques, such as Swedish massage, deep tissue massage, and myofascial release, massage therapy has been proven to not only reduce chronic pain and stiffness but also to enhance circulation, increase grip strength, improve joint mobility and function, and provide noticeable relief on the pain scale. Recent studies have delved into the specific benefits of massage therapy for osteoarthritis patients, particularly those with knee osteoarthritis. For example, research has shown that a series of one-hour massages over eight weeks can offer superior pain relief compared to standard medical care for individuals suffering from knee osteoarthritis.

Findings also suggest that regular massage therapy sessions can contribute to decreased pain, improved grip strength, and enhanced range of motion in the wrists and large upper joints of adults with rheumatoid arthritis over a 4-week period, underscoring the versatile benefits of this holistic approach to managing arthritis. These encouraging results not only highlight the potential of massage therapy as a complementary treatment for arthritis but also reinforce its significance in promoting overall well-being and quality of life for individuals living with these conditions. [9][10]

Supporting a Healthy Pregnancy and Postpartum Journey

Massage therapy is an essential component of comprehensive prenatal and postpartum care, providing a multitude of benefits for expectant and new mothers alike. In addition to offering relief from physical discomfort, such as back and leg pain, it plays a pivotal role in fostering emotional well-being by alleviating anxiety and stress, uplifting overall mood, and mitigating symptoms of depression and insomnia. This aspect is particularly crucial during the postpartum period, where the nurturing touch of massage therapy not only aids in the recovery process but also offers indispensable support as new mothers navigate the profound changes and responsibilities that come with caring for their newborn.

The diverse array of massage techniques tailored for pregnant women represents a vital aspect of this specialized care, as they are designed to meet the evolving needs of the expectant mother’s body. Furthermore, by honing in on various body structures through targeted techniques, massage therapy can effectively address a spectrum of musculoskeletal issues, thereby contributing significantly to the well-rounded approach of holistic maternal healthcare. [11][12]

Minimizing the Effects of Alzheimer’s Disease

Alzheimer’s disease is an aggressive and degenerative condition of the brain that affects the aging population, causing agitation and a slow decline in memory, thinking, and reasoning skills. It is one of the most prevalent forms of dementia, posing significant challenges for individuals and their caregivers. According to the Alzheimer’s Association, “55 million people worldwide, and 7 million Americans currently have Alzheimer’s disease, and the disease is the seventh leading cause of death in adults.”

This staggering statistic emphasizes the urgent need for effective interventions to support those affected by the condition. In this context, the role of massage therapy has garnered attention due to its potential to alleviate the symptoms associated with Alzheimer’s disease. The power of touch and gentle manipulation offered by massage therapy has been found to increase body awareness and alertness, while concurrently reducing feelings of confusion and anxiety, thus aiding in the management of agitation, a common symptom among individuals with Alzheimer’s. Furthermore, the positive effects of massage extend beyond the immediate physical sensations, with studies suggesting that it can contribute to a sense of connection and understanding for those experiencing cognitive decline.

As individuals with Alzheimer’s often grapple with feelings of isolation, loneliness, and boredom, the interpersonal aspect of massage therapy can provide much-needed comfort and emotional support. By promoting a sense of worthiness and well-being, massage therapy plays a pivotal role in enhancing the overall quality of life for individuals with Alzheimer’s disease. These benefits underscore the significance of integrating non-pharmacological approaches, such as massage therapy, into the comprehensive care of individuals with Alzheimer’s, providing holistic support for both their physical and emotional well-being. [13] [14]

Conclusion

In conclusion, in addition to its positive effects on blood pressure, numerous studies have emphasized its potential to alleviate musculoskeletal pain and discomfort for all populations. For instance, a study published in the Journal of Pain and Symptom Management revealed that cancer patients who received massage therapy experienced a reduction in pain intensity, as well as an improvement in overall quality of life. Furthermore, research conducted at the University of Miami School of Medicine found that massage therapy was effective in relieving chronic low back pain, with participants reporting reduced disability and improved range of motion after regular massage sessions. These findings underscore the multifaceted impact of massage therapy, positioning it as a valuable component of holistic healthcare.

The growing body of evidence supporting the psychological benefits of massage cannot be overlooked. Studies have shown that massage therapy contributes to the reduction of anxiety, depression, and stress, thereby promoting mental well-being. As the understanding of massage therapy’s wide-ranging benefits continues to expand, its integration into conventional medical treatment plans is increasingly being recognized as a valuable and complementary approach to enhancing overall health and wellness.

Disclaimer: These statements are not intended to diagnose, treat, cure or prevent any disease.

References

[1] The science of stress: Massage therapy journal. American Massage Therapy Association. (n.d.-c). https://www.amtamassage.org/publications/massage-therapy-journal/science-of-stress-and-massage/
[2] Massage for mental health: Amta. American Massage Therapy Association. (n.d.-b). https://www.amtamassage.org/resources/massage-and-health/mental-health/
[3] Mayo Foundation for Medical Education and Research. (2023, February 18). Back pain. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906
[4] Massage as an alternative to opioids: Amta. American Massage Therapy Association. (n.d.). https://www.amtamassage.org/resources/massage-and-health/alternative-to-opioids/
[5] Amta. (2020, November 30). Improving sleep and managing stress: Massage therapy journal. American Massage Therapy Association. https://www.amtamassage.org/publications/massage-therapy-journal/improve-sleep-manage-stress/
[6] Givi, M. (2013, May). Durability of effect of massage therapy on blood pressure. International journal of preventive medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3733180/
[7] Supa’at, I., Zakaria, Z., Maskon, O., Aminuddin, A., & Nordin, N. A. M. M. (2013). Effects of Swedish massage therapy on blood pressure, heart rate, and inflammatory markers in hypertensive women. Evidence-based complementary and alternative medicine : eCAM. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759268/
[8] Bauer BA;Cutshall SM;Wentworth LJ;Engen D;Messner PK;Wood CM;Brekke KM;Kelly RF;Sundt TM; (n.d.). Effect of massage therapy on pain, anxiety, and tension after cardiac surgery: A randomized study. Complementary therapies in clinical practice. https://pubmed.ncbi.nlm.nih.gov/20347836/
[9] 1. Perlman AI, Ali A, Njike VY, Hom D, Davidi A, Gould-Fogerite S, Milak, C, Katz, DL. “Massage therapy for osteoarthritis of the knee: a randomized dose-finding trial.” PLoS One. 2012;7(2).
[10] Ali A, Rosenberger L, Weiss TR, Milak C, Perlman AI. “Massage therapy and quality of life in osteoarthritis of the knee: a qualitative study.” Pain Med. 2017 Jun 1;18(6):1168–1175.
[11] Benefits of massage during pregnancy: Amta. American Massage Therapy Association. (n.d.-a). https://www.amtamassage.org/resources/massage-and-health/medical-treatments/pregnancy-and-massage/
[12] Field, T., Diego, M., Hernandez-Reif, M., Schanberg, S., & Kuhn, C. (2004). Massage therapy effects on depressed pregnant women. Journal of Psychosomatic Obstetrics & Gynecology, 25(2), 115–122. https://doi.org/10.1080/01674820412331282231
[13] Alzheimer’s disease facts and figures. Alzheimer’s Disease and Dementia. (n.d.). https://www.alz.org/alzheimers-dementia/facts-figures
[14] Vallet, M. (2020, December 8). Massage therapy and alzheimer’s disease: Massage therapy journal. American Massage Therapy Association. https://www.amtamassage.org/publications/massage-therapy-journal/massage-and-alzheimers/