How Often Should I Get A Massage, And Which Modality Is Best For Me

What’s ideal?

Getting a massage can be a way to treat yourself, de-stress, or address a medical issue. You can seek out a massage therapist for a variety of different massages. You can also self-massage or ask someone to perform massage techniques at home.

There are no standard guidelines for the number of massages you can get, but a massage therapist or your doctor may be able to recommend a frequency and duration that work best for your needs.

Massages for injury are typically more frequent, while massages for pampering or relaxation purposes can occur less often.

Types of massage

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For conditions

Massage may help relieve specific painful symptoms or reduce stress and anxiety. It may also be helpful during pregnancy. You may need more frequent massages for pain relief, or you may find that less frequent but regularly scheduled massages for your emotional well-being are useful.

BACK PAIN

A regular massage may ease your back pain. One studyTrusted Source showed that deep tissue massage performed daily for 30 minutes for 10 days reduced pain in patients.

The American College of PhysiciansTrusted Source now lists massage as a treatment for low back pain that lasts up to 12 weeks.

NECK PAIN

Massage is a way to relieve neck pain in the short term, and getting frequent massages may be most beneficial.

One studyTrusted Source found that getting a 60-minute massage two or three times a week showed more benefit for those with neck pain than getting a 60-minute massage once a week or a few 30-minute massages weekly.

ANXIETY AND STRESS

You may find that a massage once or twice a month helps calm anxiety and stress.

According to the American Massage Therapy Association, 66 percent of those who sought massages in 2018 did so to relax and manage stress.

Consider a 60-minute massage tailored for relaxation. According to the Mayo Clinic, this could lower your cortisol levels by 30 percent and raise your serotonin levels by 28 percent. This will relax you and improve your mental well-being.

PREGNANCY

A 2010 studyTrusted Source found that regular, light massage performed by someone at home or a massage therapist may contribute to a healthy mental state and reduced leg and back pain.

A weekly 20-minute massage by a professional, or two 20-minute massages by someone at home, may be sufficient to reduce anxiety and stress as well as physical symptoms of pregnancy.

The study also found that 15-minute massages during every hour of labor may also shorten the overall time spent in labor and reduce the amount of medication you need.

If you’re pregnant, your doctor or a massage therapist may discourage massage during your first trimester or if you have high blood pressure, a high-risk pregnancy, or have recently had surgery. Find someone who specializes in prenatal massage to ensure that you receive a massage that’s healthy and safe for pregnancy.

There are a few risks that may arise if you get a massage. If you have a blood clot or have a history of blood clots, you should consult your doctor before having a massage. During a session, blood clots could break loose and travel through your blood vessels to your heart or lungs. This could lead to a heart attack or blocked artery.

You shouldn’t continue a massage or seek further massages if you experience pain.

When to see a doctor

Most massages are considered safe. Talk to your doctor before getting one if you have a serious medical condition. You may want to ask for massage therapist recommendations from your doctor so you can find someone who meets your needs.

Massage shouldn’t replace other medical interventions that are necessary to treat an underlying health condition. Don’t ignore pain, developing symptoms, or serious symptoms like chest pain, difficulty breathing, or loss of consciousness.

The bottom line

There are many reasons to seek regular, semi-regular, or infrequent massages. You may need to address a medical issue or want a way to relax and get away from everyday stress.

Determine the type of massage you’d like and discuss your needs with a massage therapist or a doctor if you need to treat an underlying health condition.

What Are The Different Types Of Massages?

What is a massage?

There are several types of massage that focus on different parts of the body or healing approaches. Massage is the practice of rubbing and kneading the body using the hands. During a massage, a massage therapist will apply gentle or strong pressure to the muscles and joints of the body to ease pain and tension. A massage therapist is a person trained in giving massages.

Read on to learn about the different types of massage and which type might be right for you.

How to find a massage therapist

You can get a personal recommendation for a massage therapist from a doctor, friend, or an online directory. Or you can book a few massages with different therapists to see which one you prefer. Make sure it’s someone with whom you feel comfortable so that you can fully relax.

Make sure your massage therapist s properly trained and has certificates and state licenses that are up-to-date. You may wish to have a brief conversation with your therapist before beginning your sessions so that you can communicate your expectations and ask any relevant questions.

How much does a massage cost?

Prices vary greatly for massages in the United States. An hourlong massage is usually $50–$150. Most therapists will expect a 15–20 percent tip on top of this. However, some places don’t accept gratuity.

Aromatherapy, hot stone, and prenatal massages tend to be more expensive than standard massages. Depending on the place, some specialty massages such as deep tissue, Thai, or sports massages may run a bit higher, too.

You can check out a massage school in your area or find a massage therapist who works at home if you want to find massages at a more reasonable cost.

Insurance sometimes covers massage therapy if you can show it’s being used to treat a medical condition. Sometimes insurance companies will cover massage therapy if it’s part of chiropractic care.

The takeaway

Massage may be a way for you to feel better physically, mentally, and emotionally. Experiment with different types of massage and with different massage therapists to find the type and provider that is most ideal for you.

Always communicate your expectations and intentions with your massage therapist and speak up if there is something with which you aren’t comfortable. Talk to your doctor before getting any type of massage if you have any health concerns or conditions.

What’s The Difference Between Swedish Massage And Deep Tissue Massage?

Swedish massage and deep tissue massage are both popular types of massage therapy. While there are some similarities, they are different from each other. The differences are:

• the pressure
• technique
• intended use
• areas of focus

Here’s more information about the key differences between these two massage styles, along with tips on choosing the right therapist for you.

About Swedish massage

Swedish massage is one of the most commonly offered massage techniques. It’s sometimes called a classic massage. The technique aims to promote relaxation by releasing muscle tension.

Swedish massage is gentler than deep tissue massage and better suited for people interested in relaxation and tension relief.

Swedish massage may loosen up tight muscles caused by daily activities such as sitting at the computer or exercising. It can be very helpful for people who hold a lot of tension in their:

• lower back
• shoulders
• neck

WHAT HAPPENS DURING A SWEDISH MASSAGE?

During a Swedish massage, therapists use:

• kneading
• long strokes
• deep circular movements
• passive joint movements

These techniques are meant to:

• relax you
• stimulate nerve endings
• increase blood flow and lymph drainage

A traditional Swedish massage involves the whole body. You will begin on either your back or your stomach and flip over at the halfway point.

If you have an area of particular concern, such as a tight neck, you can ask your therapist to spend more time in this area. Depending on your preferences, you can ask your massage therapist to use light, medium, or firm pressure.

During most full-body massages, the expectation is you’ll be undressed. Your massage therapist will ask you to undress for your massage while they wait outside. It’s up to you whether or not to keep your underwear on.

Your massage therapist will drape a sheet over your body. They will pull back and adjust it as they work their way around. You will be covered most of the time.

Your massage therapist will use an oil or lotion to allow for smooth and long stokes. They may also ask if you have a preferred aromatherapy scent.

About deep tissue massage

Deep tissue massage is similar to Swedish massage, but it goes farther and is intended for a different purpose.

Deep tissue massage is best suited for:

• athletes
• runners
• people with injuries
• It can also work for people with chronic pain conditions such as:
• fibromyalgia
• lower back pain

Deep tissue massage targets the inner layers of your:

• muscles
• tendons
• fascia, or dense connective tissue

Deep tissue massage uses many of the same stroking and kneading movements as Swedish massage, but there’s far more pressure. This pressure can sometimes be painful.

In order to reach the deep muscle tissue, a therapist will massage layer by layer of muscle, applying more and more pressure and employing special techniques with the fingers, fists, and maybe even elbows to reach and stretch that deep tissue.

This type of massage facilitates healing by releasing contracted areas of muscle and tissue. It can help increase blood flow to the soft tissues and may help to reduce inflammation.

What Happens During A Deep Tissue Massage?

Before a deep tissue massage, you will discuss your problem areas with your therapist. A deep tissue massage can be full-body or focused only on one area. You will begin lying on your back or stomach and under a sheet. It’s up to you to determine your level of undress.

Deep tissue massages begin as a more traditional relaxation massage. After the muscles are warmed up, your massage therapist will begin to work deep into your problem areas.

In addition to their palms, finger tips, and knuckles, your therapist may use their forearms or elbows to increase pressure.

It’s important to be open with your massage therapist about the level of pressure and discomfort you wish to endure. This may be different for certain areas and throughout the massage. Feel free to communicate with your massage therapist before and during the massage.

Some massage therapists find pain to be counterproductive to the process and expect you to speak up if the pain is too much.

You should expect a fair amount of soreness in the days following your deep tissue massage. Your therapist may recommend treating with:

• ice
• heat
• stretching

Find the right massage therapist. Look for a therapist who specifically identifies the massage type you’re interested in as part of their practice and background. If necessary, look for someone trained to treat a particular condition, such as sports injuries, fibromyalgia, arthritis, or pregnancy. Also check if the therapist is licensed or certified according to state requirements.

Talk to your therapist about any injuries. Be clear about the extent of your injuries, how long they have been healing, and what your current pain level is.

Talk about your comfort levels. Tell the massage therapist which areas you do not want them to touch. For example, some people are uncomfortable with their buttocks being massaged.

Talk about your goals and expectations. Do you just want to relax? Are you trying to recover from an injury?

Discuss pressure. Talk to your therapist about what level of pressure is best for you.

Be open. Let your therapist know if you have privacy concerns or areas that you don’t want touched.

Warm up. If possible, warm up your muscles by taking a warm shower, soaking in a hot tub, or spending a few minutes in a sauna.

Hydrate. Drink plenty of water before your massage.

What to do before the massage

Finding the right massage therapist

Before booking your Swedish or deep tissue massage, here are a few things to consider:

Is this a one-time thing? It will help your therapist to know if massages are something you do once or twice a year or if they’re part of a long-term treatment plan.

Do you have a gender preference? Some people feel more comfortable with a same- or opposite-gender massage therapist.

Do you have a setting preference? Some massages take place in relaxing beauty spas, while others take place in a physical therapy or gym environment.

Have you read the reviews? Before booking your massage, read what other people have said about your potential therapist. Have they helped people with your condition before?

Which massage works best?

Swedish and deep tissue massages are very similar. The primary difference is the level of pressure involved. If you’re looking for relaxation and relief from tense, tight muscles, Swedish massage is probably right for you.

If you’re recovering from an injury, deep tissue massage can be a helpful part of your treatment plan.

What Are The Health Benefits Of A Hot Stone Massage?

• Benefits
• Who should get one?
• Risks and warnings
• Takeaway
  

What happens during a hot stone massage?

A hot stone massage is a type of massage therapy. It’s used to help you relax and ease tense muscles and damaged soft tissues throughout your body.

During a hot stone massage, smooth, flat, heated stones are placed on specific parts of your body. The stones are usually made of basalt, a type of volcanic rock that retains heat. According to the University of New Hampshire Health Services, hot massage stones are heated to between 130 and 145 degrees.

The stones may be placed:

• along your spine
• on your stomach
• on your chest
• on your face
• on your palms
• on your feet and toes

Massage therapists may hold heated stones as they massage your body using Swedish massage techniques such as:

• long strokes
• circular movements
• vibration
• tapping
• kneading

Sometimes, cold stones are also used during a hot stone massage. Cold stones may be used after hot stones to calm any engorged blood vessels and to soothe the skin.

6 benefits of hot stone massage

All massages generally fall under the alternative medicine umbrella. They’re becoming a popular complementary therapy for many conditions. Here are some advantages of getting a hot stone massage:

Who May Benefit From A Hot Stone Massage?

Anyone who is experiencing muscle tension and pain, insomnia, or stress may benefit from a hot stone massage. If you have a chronic condition that causes pain, talk to your doctor to see if a hot stone massage is a good option for you.

Risks and warnings

When performed by a trained therapist, a hot stone massage is generally safe. There are some circumstances where it should be avoided. Consult your doctor before getting a massage if you have:

• a bleeding disorder or take blood thinners
• burns on your skin
• open wounds
• a history of blood clots
• had surgery in the last 6 weeks
• a fracture or severe osteoporosis
• a low platelet count (thrombocytopenia)
• diabetes

A prenatal massage may help relieve stress and ease uncomfortable pregnancy symptoms. Still, most massage therapists won’t use hot stones on pregnant women. If you’re pregnant, you should only get a massage with your doctor’s approval, and under the hands of a trained prenatal massage therapist.

To prevent burns, there should always be a barrier, such as a towel or sheet, between hot massage stones and your skin. Check with your therapist to see how they heat the stones. A professional massage stone heater should be used. Never use stones that have been heated with a:

• microwave
• slow cooker
• hot plate
• oven

The bottom line

Studies show that a hot stone massage may be a helpful way to reduce stress and anxiety, promote relaxation, and ease pain and muscle tension. It may be helpful for a variety of conditions and circumstances.

More study is needed to find out exactly why massage therapy has such a powerful impact. It may have a lot to do with human touch. For many people, touch offers a sense of connection and security.

To make sure you have a positive hot stone massage experience, only use a massage therapist trained to work with hot stones. You may feel sore during your massage or the day after. This may be due to deep tissue manipulation and pressure. You shouldn’t feel pain. If you are uncomfortable or experience pain during your massage, let your massage therapist know right away.

What is aromatherapy massage?

• Uses
• Aromatherapy
• Does it work
• Risks
• If pregnant
• Tips
• Takeaway

Aromatherapy massage is used for a variety of different reasons, including relaxation, pain management, and improved mood. These are also some of the basic benefits of massage therapy. Adding essential oils is thought to enhance such benefits.

Some of the most popular essential oils used in aromatherapy include:

• bergamot
• cedarwood
• chamomile
• eucalyptus
• geranium
• ginger
• lavender
• lemon
• orange
• peppermint
• tea tree



Aromatherapy is often added to a traditional massage session as an extra service. The massage therapist might diffuse an essential oil in the room during your session or they might add a few drops of oil to massage lotion and apply it directly to your skin.

Aromatherapy Massage Uses

According to the National Center for Complementary and Integrative Health (NCCIH)Trusted Source, nearly 7 percent of U.S. adults use massage therapy on a regular basis.

Massage therapy itself consists of the manipulation of muscles and lymph nodes through professional pressing and rubbing techniques.

Some types of massages include:

• deep tissue
• Swedish
• prenatal
• hot stone massage

Essential oils can be added on to any type of massage for aromatherapy purposes.

Massage therapy has been linked to short-term decrease in physical aches and pains and improved mood. Adding an essential oil for an aromatherapy massage can potentially enhance the effects.

For example, if you have aches and pains from depression, then adding a mood-boosting oil like orange could also make you feel better.

What is aromatherapy?

Aromatherapy is the use of essential oils for certain benefits. Examples include lavender, orange and bergamot, and eucalyptus. These “aromas” are all plant-based derivatives from herbs, tree extracts, and flowers. Essential oils are extremely concentrated so to be used correctly they should be diluted into milder oils, humidifiers, or lotions.

The overall purpose of aromatherapy is meant to improve your physical and mental well-being. More consumers are testing out essential oil products than ever before by diffusing them at home or diluting them for skin usage.

Does aromatherapy work?

Scientific research about the health effects of aromatherapy is mixed or lacking.

According to the NCCIH, stimulating oils to boost mood have been found effective in some studies. Examples of these include lemon, orange, and tangerine. However, lavender, though widely considered safe, was found not to affect mood in that same study.

Another study looked at the effects of chamomile and massage therapy for anxiety relief. According to the National Cancer Institute (NCI)Trusted Source, the results showed a greater decrease in anxiety symptoms after massages with chamomile versus massage without aromatherapy.

Overall, the NCI notes that aromatherapy has shown benefits for the following uses:

• anxiety
• depression
• insomnia
• nausea
• pain

Aromatherapy massage risks

There are generally few risks associated with aromatherapy massage. One consideration is possible sensitivity to the essential oils used during your session. Your massage therapist should always dilute the oil with massage lotion or a carrier oil before applying to the skin.

If you’re unsure about a particular oil, ask the therapist to diffuse it in the room instead of applying it directly to your skin.

Possible symptoms of an allergic reaction to essential oils include:

• rash
• hives
• redness
• swelling
• itchiness

Another consideration is the lack of regulation over essential oils and essential oil products used in an aromatherapy massage. Since many essential oils are considered cosmetics, the Food and Drug Administration doesn’t regulate them for safety and effectiveness.

Is aromatherapy massage safe during pregnancy?

Maybe not.

A prenatal massage itself is generally considered safe. If you have calf pain or a history of blood clots, don’t get a massage. If you’re looking for an aromatherapy massage while pregnant, speak to a doctor about which oils may be safe ahead of time. There’s concern that essential oils can cross over into the placenta and result in fetal harm.

According to the National Association for Holistic Aromatherapy, you should avoid the following essential oils if you’re pregnant:

• aniseed
• basil
• birch
• parsley
• pennyroyal
• sage
• tarragon
• wintergreen

You’ll also want to use caution when considering aromatherapy massage for young children.

Read about how essential oils may disrupt hormones of young boys.

Tips for aromatherapy massage

When signing up for an aromatherapy massage, consider the following tips to make the most of this or any type of massage session:

• Choose an essential oil based on your needs. For example, you might choose a citrusy scent for boosting your mood, lavender for relaxation, or eucalyptus for pain management.
• Decide whether you want the oil diffused or applied directly to your skin during your massage. If you have any known sensitivities to a particular oil, it’s best to steer clear and choose something else.
• Don’t go to your massage on a full stomach — this could cause stomach upset during and after your session.
• Do drink water before and immediately after your massage and consider having a snack.
• Take a warm shower after your massage. This helps remove any oils left on your skin.

Your massage therapist is also your first source for questions about an aromatherapy massage experience. They should be able to recommend specific essential oils, and discuss what product and techniques they would use based on your needs.

If the therapist doesn’t seem confident about aromatherapy massage, they may not have much experience including it in their sessions.

Some essential oils can irritate asthma and other breathing problems. When applied to the skin, essential oils made from citrus fruits can make the skin more vulnerable to sunlight. Avoid sun exposure after grapefruit, orange, or other citrus oil is used on your skin.

Also, don’t be afraid to speak up during your massage. If something doesn’t feel right, let the therapist know. You can also ask them to apply more oils and use more or less pressure at any point.

Remember that this is a quiet space, so your therapist won’t want to interrupt your experience with questions — it’s up to you to speak up.

You might reap some of the benefits of aromatherapy outside of massage sessions by diffusing essential oils in your own home.

The takeaway

Aromatherapy massages, when done by professional massage therapists, might enhance your experience, ultimately improving your self-care routine.

While scientific research is still being done to assess the health benefits of aromatherapy, there’s no doubt that it helps some people to feel better, often by temporarily decreasing sensations of pain or mood symptoms.



When coupled with the principles of massage therapy, aromatherapy might help you feel even better.