Feeling stressed, achy, or just plain worn out? You're not alone! Many people turn to massage for relief, but is it really more than just a feel-good indulgence? The answer is more complex and fascinating than you might think.
In 2022, a whopping 8.5% of Americans reported using massage for "overall health," according to the National Health Interview Survey. But here's where it gets controversial... what exactly does "overall health" even mean? Jeff Levin, an epidemiologist at Baylor University, points out that 'health' can encompass physical, mental, and emotional well-being. This broad definition makes studying massage's effects tricky, but it also hints at why it's so popular. Does this ambiguity undermine the scientific validity of the results, or does it highlight the multifaceted benefits that traditional research methods struggle to capture? Share your thoughts below!
Traditional research often seeks clear-cut cause-and-effect relationships. But the beauty of massage, as Niki Munk (a massage therapist, professor at Indiana University Indianapolis, and research director of the Massage Therapy Foundation) explains, is that its impact seems to be holistic. It weaves together physical, emotional, and even neurological responses. Think of it as a symphony, not just a single instrument playing a note.
While some might see massage as a luxurious treat, consider this: it has deep roots in healthcare history. And this is the part most people miss... massage is increasingly becoming a standard component of hospital care. Why? Because both research and patient experiences are showing real potential benefits.
Experts seem to agree: massage can potentially help anyone, regardless of their current health status. But how exactly?
Dr. Carla Kuon, an internal medicine professor at the University of California, San Francisco, was on a mission: to find a way to ease her patients' pain without relying on opioids. Inspired by a pediatric bone marrow transplant massage program at UCSF, she launched a similar service for adults.
A 2018 study of this adult program revealed that massages were "quite beneficial" for reducing distress, pain, tension, anxiety, and fatigue, while simultaneously improving sleep. Participants even reported a greater sense of overall wellness! Kuon, who also teaches at the Osher Center for Integrative Health, explains that pleasant touch triggers a soothing effect, sending "safe" signals to the brain.
"We all thrive on caring, compassionate touch," Kuon emphasizes. "I think any person could benefit [from massage] because it releases natural endorphins that promote a sense of well-being and happiness." But, she also notes that those who might benefit most are those who don't regularly experience healthy touch. Think of individuals struggling with chronic fatigue syndrome or long Covid, who often face increased social isolation. Individuals "who have greater experiences of disability, pain and impairment are in a position to experience the larger effects," agrees Munk.
So, what are the physical perks of massage?
Rocco Caputo, a touch therapist at the Memorial Sloan Kettering (MSK) Cancer Center, uses massage as a key tool in his patient care. "When patients come in, they’re always like: ‘You’re the massage guy, right?’ Then you’re everybody’s favorite person." Massage, Caputo says, helps people reconnect with their bodies, shifting them into a parasympathetic nervous state – a state of calm. Recent research at MSK even found that massage helped advanced cancer patients experience long-term pain reduction. This led to the creation of the Imagine project, aiming to integrate massage and acupuncture into cancer programs nationwide.
Research also suggests benefits for chronic pain sufferers. Munk's recent work showed that veterans receiving massage twice weekly for 12 weeks felt less pain than a control group, with benefits lasting for three months. "A lot of pain is a symptom that needs to be managed, not something that’s necessarily going to go away," Munk explains. While the study didn't pinpoint why it worked, she suggests possibilities like muscle relaxation, stress reduction, and better sleep.
Another study by Munk showed that 10 massage sessions led to clinically significant improvements in lower back pain, especially for participants aged 50 and older. Massage therapy might even prevent some pain from becoming chronic if started early, Munk believes. But some researchers argue there's a need for more randomized controlled trials – considered by some as the 'gold standard' for measuring effectiveness – to truly gauge how well it treats pain. Do you think the existing evidence is strong enough, or should we wait for more 'gold standard' trials before widely embracing massage? Let us know in the comments!
The specific reasons behind the physical effects of massage are still being explored. A study co-authored by Shane Phillips at the University of Illinois at Chicago showed that massage boosts blood flow and reduces muscle soreness after exercise. Even people who didn't exercise experienced improved vascular function (the ability of blood vessels to regulate blood flow and pressure) after massage. Interestingly, massaging the legs of participants who had exercised on a leg press machine also changed blood flow in their arms! This implies that massage can have whole-body effects, not just localized ones. But, were these results due to the physical manipulation of the body, or the emotional response to touch? "That’s not really known – it may be some of both," Phillips admits.
Which leads us to the next question: are there emotional benefits to massage?
Kuon says it's tough to separate emotional and physical reactions to massage. Massage therapy can increase the release of endorphins, the body's natural pain relievers. A wealth of research shows that positive, consensual touch can boost mental well-being and reduce anxiety and depression.
Anne Weisman, working as a massage therapist, saw benefits for people living with HIV/Aids. Her research then quantified these observations: participants reported a newfound body awareness that boosted their motivation and resilience. One participant said "massage therapy reminded her of her human-ness", recalls Weisman. Weisman believes these effects are "highly translatable" to diverse groups of people.
So, how can you incorporate massage into your life?
The benefits of massage serve as a powerful reminder of the importance of touch, says Weisman. Massage is a simple yet effective intervention that is often overlooked, she explains. Professional massage might be too expensive for some, but Kuon emphasizes that "some form of therapeutic touch" is essential. Even self-massage or a foot massage can be beneficial.
Caputo suggests incorporating massage techniques into your self-care routine, even creating videos for common problems like headaches and hand pain that anyone can use.
Levin argues that we need to see massage as a mainstream health intervention. "When massage is described as an alternative medicine, whether it’s intended or not, there’s something kind of disparaging about it," he says.
Munk believes massage should be further integrated into the healthcare system and covered by health plans, making it "accessible to as many people as possible".
