Massage For Your Health & Pain Relief - Studies & Science You Need To Read
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Massage For Your
Health & Pain Relief
Studies & Science You Need To Read
1
Table of Contents
3 General Benefits of Massage
4 Important Considerations Before Receiving a Massage
5 Massage Benefits for Back and Sciatic Nerve Pain
7 Massage Benefits for Diabetic Neuropathy
8 Massage Benefits for Cardiovascular Health
9 Massage Benefits for Sleep
10 Massage Benefits for Headaches
11 Massage Benefits for Mental Health
12 Ways to Receive Regular Massage Therapy
14 About Massage Chair Store
15 Endnotes
This eBook is intended to serve as a helpful resource that lists and summarizes scientific research on common ailments and associated
symptoms that can be addressed through the benefits of massage therapy. It is not intended to be used to diagnose or treat any disease.
Be sure to consult with your primary care physician to discuss treatment options and medical care for your condition.
2
It is no secret that massage therapy provides numerous benefits for health
and wellness. The earliest evidence of massage therapy dates back over
5,000 years to ancient Egypt and India. Records of massage treatments
used in China, Japan, Greece and Rome date back to around 800 BCE.
What we think of as modern massage became formalized in the 19th century thanks to Swedish
doctor Per Henrik Ling and Dutchman Johan George Mezger. By the 20th century, interest in the
practice of massage as a complementary medicine led to the rise of licensing, industry standards
and study into its many benefits.
In general, you can categorize the major benefits of massage as:
• Inducing feelings of relaxation1
• Reducing symptoms of chronic pain2
• Increasing motor function and range of motion3
• Aiding circulation of blood vessels and the lymphatic system4
• Reducing the production of stress hormones5
While everyone can receive benefits from massage therapy, it has specific uses in treatment
for pain and alleviating the effects of specific chronic conditions such as sciatic nerve pain,
headaches, insomnia and complications from diabetes or heart surgery.
We’ve created this eBook as a helpful reference for understanding the benefits
of massage in treating chronic conditions. We also include links to the studies
that have investigated these benefits and recommended tips for which
massage therapies are helpful and effective.
3
Important Considerations Before Receiving a Massage
Always consult with your primary care physician when considering any form of therapy for
treating chronic conditions. Your personal care practitioner will have a better understanding
of your unique condition and is the most informed source for advice about treatment.
If you have complications with your blood pressure, have it checked before receiving a
massage. A massage is not recommended if you have low blood pressure, especially while
on medication.
If you take blood thinners you may be more susceptible to bruising when receiving a
massage, so try to avoid deep tissue or other intense massage therapies.
If you suffer from blood clots, it’s advised to avoid massage therapy, as there’s a higher
possibility it could dislodge a clot and lead to a heart attack or pulmonary embolism.
If you have diabetes and take insulin, be mindful that massage can induce low blood sugar,
which is why it’s wise to have an emergency sugar source on hand. Also, avoid directly
massaging or applying pressure to your insulin injection site, any ulcers or healed ulcer sites,
and the area around attached devices like continuous glucose monitors (CGMs).
You should also avoid eating a heavy meal or drinking alcohol directly before having a
massage, as the pressure of the massage can make you uncomfortable. Also try to avoid
coffee or other sources of caffeine as they can increase your heart rate or can cause
anxiousness.
4
Massage Benefits for Back and Sciatic Nerve Pain
Back pain is the leading cause of disability around the world6 and one of the most common
reasons people miss work or school. Back pain doesn’t discriminate — it can affect any race,
gender or age group, from adolescents to the elderly. It is estimated that 80% of Americans
have or will experience back pain in their lives7 and as a result, lower back pain costs
Americans at least $50 billion a year in health care costs.
If back pain radiates from the lower back down along one leg and also causes numbness,
tingling or weakness it might be sciatica, which affects 40% of people worldwide.8 Sciatic
nerve pain is triggered when inflammation applies pressure to nerves or sensitive points
around the sciatic nerve. This inflammation can arise from poor posture, arthritis, stress,
bulging or ruptured discs, osteoporosis and strained or tightened muscles and ligaments.
Massage works to alleviate back and sciatic nerve pain by soothing tense muscles and
loosening knots, which relieves the pressure on the nerve. Massage also stimulates the
release of endorphins to boost feelings of pleasure and can reduce the level of the stress
hormone cortisol,9 which helps to provide pain relief and relaxation to aid in recovery.
5
Recommended types of massage to relieve back or sciatic nerve pain:
• Deep Tissue Massage: Consisting of slow strokes and deep pressure, this style reaches
deep into muscles, tendons and tissue to release tightness and knots. It is the most
popular massage method and is often used for treating lower back pain.
• Swedish Massage: Using less pressure than deep tissue, Swedish massage stimulates
nerve endings in connective tissues to release tension and promote relaxation.
• Myofascial Release: This style aims to relieve pain in myofascial tissues, which is the
membrane that supports and surrounds muscles. Myofascial release works by stretching
trigger points to reduce pain and stiffness in the back and around the sciatic nerve.
• Neuromuscular Massage: Similar to trigger point therapy, this technique applies more
intense direct pressure to knots and pressure points that hold tension and pain. By
directly targeting these areas, muscles in the back relax and pain subsides.
6
Massage Benefits for Diabetic Neuropathy
Diabetic neuropathy results from an excessive amount of blood sugar, which damages nerve
fibers throughout the body. Roughly 60-70% of diabetics10 have mild to severe damage to
motor, sensory and autonomic nerves, resulting in pain and discomfort.
Massage therapy is used to help manage diabetes symptoms by improving a patient’s quality
of life, serving as an auxiliary way of replacing or reducing drugs in the clinical treatment
of adult type 2 diabetes.11 Research has also shown that massage, when used to manage
symptoms of diabetes, can significantly increase serum
insulin action, which decreases blood glucose levels for type
1 diabetes.12
Foot massage in particular has been found to be effective
as a complementary treatment for symptoms of diabetic
neuropathy and as a way to normalize blood glucose. Foot
massage has helped patients with type 2 diabetes increase
their balance and mobility,13 improve their quality of sleep14
and overall reduce the pain associated with peripheral
neuropathy.
Recommended types of massage to alleviate symptoms of diabetic neuropathy
and similar diabetic conditions:
• Deep Tissue Massage: The use of slow, intense strokes applies direct pressure into
muscles and helps to address the thickening of connective tissue. Though effective,
deep tissue massage should be used with care for diabetic patients.
• Swedish Massage: As a combination of five basic strokes that concentrate on muscles
and connective tissues, Swedish massage applies a lighter amount of pressure to
stimulate nerve endings in connective tissues.
• Reflexology: By stimulating a system of pressure points on the feet, reflexology works
to ease stress and promote relaxation.
• Thai Massage: An active form of bodywork that stimulates the body through a
sequence of pressure, stretching and rocking movements to increase mobility and
induce relaxation.
• Shiatsu: A pressure point technique that uses pulses or rhythmic pressure, Shiatsu
relieves stress and tension along specific points on the body.
7
Massage Benefits for Cardiovascular Health
Heart disease is the leading cause of death15 for most adults in the United States; one in every
four deaths is related to cardiovascular disease. High levels of stress, high blood pressure and
high levels of cortisol lead to or complicate existing cases of heart disease. Without treatment
this can result in a heart attack, stroke or other serious conditions.
Long-term effects of massage therapy have been shown to provide specific benefits related
to improved heart health, notably lowering both systolic and diastolic blood pressure in
prehypertensive individuals.16 Massage therapy also provides additional benefits to improve
cardiovascular health by reducing heart rate, overall level of stress and levels of the stress
hormone cortisol.17
Anyone interested in receiving massage therapy to assist with cardiac rehabilitation should
always talk to their physician, especially when recovering from surgery
Recommended types of massage for cardiovascular health:
• Swedish Massage: Applying less pressure than deep tissue treatments, Swedish
massage stimulates nerve endings in connective tissues by kneading, rubbing and
lightly tapping to release tension and promote relaxation.
• Thai Massage: An active form of bodywork that stimulates the body through a
sequence of pressure, stretching and rocking movements to increase mobility and
induce relaxation.
• Myofascial Release: This style aims to relieve pain in myofascial tissues, which is
the membrane that supports and surrounds muscles. Myofascial release works by
stretching trigger points to reduce pain and stiffness.
• Sports Massage: This is a combination of many different massage techniques, including
deep tissue, kneading, and wringing. Sports massage is a popular treatment in post-
surgery recovery, after physical exertion and in physical therapy, chiropractic and
osteopathy sessions.
8
Massage Benefits for Sleep
The Centers for Disease Control and Prevention reports that about 70 million Americans suffer
from chronic sleep problems,18 which can result in serious health complications. Increased levels
of exhaustion can cause mental fatigue and slowed reaction time, compound complications from
obesity and long-term health risks and increase the risk of substance abuse.19
While massage therapy cannot directly treat the causes of sleep problems, it is often used to
address the different health conditions related to insomnia, and it can also help improve the
overall quality of sleep. Massage therapy can reduce fatigue and improve rest20 by providing
positive benefits for physical and mental well-being:
Reduction of pain. Reduction of stress.
Massage therapy can be used to reduce the Massage can also help decrease the stress
intensity of chronic pain, whether it’s from cancer hormone cortisol and increase the levels of
treatment, illness or recovery from surgery or serotonin and dopamine, neurotransmitters
injury. The reduction in pain allows for longer
21
which promote feelings of happiness and
and more restful sleep. relaxation within the brain.22 This can aid in
balancing mood to reduce anxiety, reducing
restlessness and improving the quality of sleep.
Recommended types of massage for better sleep:
• Deep Tissue Massage: An intense style of massage that aggressively works the
muscles using hard pressure, with the goal of relieving tension that lies beneath the
surface tissues and deep within the muscles.
• Swedish Massage: This popular technique applies less pressure than deep tissue and
aims to loosen the muscles and promote relaxation by kneading, rubbing and lightly
tapping areas of high stress or tension.
• Manipulation: A very gentle style of massage administered by rubbing, stretching
and moving ligaments, tendons and muscles in order to improve mobility and aid in
relaxation.
• Trigger or Pressure Point Therapy: This is a focused massage technique that works on
specific spots in the muscles or on the body to relieve tension and pressure, aiding in
relaxation.
9
Massage Benefits for Headaches
Headaches are an extremely common experience; half of all adults worldwide suffer at least
one headache a year. 23 In America alone, 45 million people suffer from chronic headaches and
migraines, 24 whether due to stress, chronic medical conditions, allergies, or hereditary or lifestyle
factors.
Since the most common type of headache can be caused by muscle tension, massage can help
alleviate some of the pain associated with tight muscles. Massage techniques that target muscles
in the shoulders, back and neck can be especially
beneficial. Even a short massage lasting 30 minutes
or less can help reduce headache intensity or prevent
them from occurring in the first place.26
While massage has been shown to be an effective
therapy for sufferers of both episodic tension
headaches and chronic migraines, in some cases
massage therapy can make headaches worse. It’s
important to determine the source of the headache
before seeking alternative or complementary
treatments.
Recommended types of massage for headaches
• Swedish Massage: This popular technique for relieving tightness aims to loosen the
muscles and promote relaxation by kneading, rubbing and lightly tapping areas of high
stress or muscle tension.
• Trigger Point Massage: This is a focused massage technique that works on specific
spots in the muscles or on the body to relieve tension and pressure. Shiatsu is a
Japanese form of pressure point massage and is popular for aiding in relaxation.
• Thai Massage: An active form of bodywork that stimulates the body through a
sequence of pressure, stretching and rocking movements to increase mobility and
induce relaxation.
• Neuromuscular Massage: Similar to trigger point massage, this technique applies more
intense direct pressure to knots and pressure points that hold tension and pain. By
directly targeting these areas, muscles relax and pain subsides.
10Massage Benefits for Mental Health
It is estimated that 5% of all adults suffer from depression,27 making it a leading cause of disability
worldwide and a major contributor to the overall global burden of disease. Anxiety disorders are
also a common cause of mental illness, affecting 40 million adults in the United States every year.28
Those who suffer from anxiety disorders are three to five times more likely to go to the doctor and
six times more likely to be hospitalized for psychiatric disorders than those who do not suffer from
anxiety disorders.
Massage therapy has been shown to decrease the symptoms of depression29 and have a positive
effect on patients suffering from serious mood disorders, ultimately helping to improve long-term
mental health.30
Regular massage has also been shown to lower overall stress levels, which can reduce the mental
and physical manifestations of anxiety.31 Initial research also indicates that massage may have a
positive effect on sufferers of ADHD,32 leading to a decrease in symptoms and better all-around
focus.
Recommended types of massage for mental health
• Deep Tissue Massage: An intense style of massage that aggressively works the
muscles using hard pressure, relieving the tension that lies beneath the surface tissues
and deep within the muscles can help to boost levels of serotonin and dopamine.
• Swedish Massage: This popular technique aims to loosen the muscles and promote
relaxation by kneading, rubbing and lightly tapping areas of high stress or tension to
reduce pain and improve mood.
• Thai Massage: An active form of bodywork that stimulates the body through a
sequence of pressure, stretching and rocking movements to increase mobility and
induce relaxation.
• Shiatsu: A Japanese style of the pressure point technique that uses pulses or rhythmic
pressure to relieve stress and tension along specific points on the body.
11Ways to Receive Regular
Massages Therapy
If you would like to start massage therapy as a way to recover from injury or surgery, always talk
to your primary care physician or physical therapist. For more regular massages to help reduce
stress and lower blood pressure, you could choose to make appointments with a licensed massage
therapist. However, regular visits with a massage therapist can be costly and time consuming.
DIY home massages are quick and simple, but it can be difficult, if not impossible, with self-
massage to get consistent and targeted pressure applied to certain muscles or parts of your body.
Fortunately, there are more convenient and cost-effective options available with home devices like
massage chairs and portable massagers.
12Massage Chairs
Massage chairs feature extensive personalization capabilities
to deliver a full body massage, but are especially good for
sitting at rest while receiving a massage on the lower back
and upper legs. Modern features of massage chairs include
zero gravity recline, stretching programs, multiple heat
levels and even different pressure levels and techniques
to provide specific massage therapy techniques. With no
additional travel time or per-session fee required, a massage
chair can save money in comparison with frequent visits to a
massage therapist. For those who want a full-body massage
experience in the comfort of home, a massage chair is a
great option.
Body Massagers
Portable, easily storable and designed to target specific
areas, body massagers are great options for anyone who
needs to target a specific area of their body. Body massagers
are designed exclusively around treating the neck, back
or feet and often come with additional benefits such as
different massage techniques, auto programs and heat
therapy. These smaller devices are also excellent for those
who live in smaller condos or apartments.
Massage Guns
The most conveniently portable option for massage therapy,
massage guns can target the lower back, or any area of the
body, with the push of a button. These devices are the most
inexpensive option and can travel anywhere to provide relief.
It is important to consider that massage guns don’t apply
heat, will tend to have fewer pressure levels and techniques
than massage chairs or body massagers and won’t be able to
affect certain hard-to-reach areas.
13About Massage
Chair Store
Massage Chair Store is an online retailer of high-quality, full-body massage chairs.
Our team of trained massage chair specialists is here to help you through every
step though every step of the purchase process, including learning about different
massage chair and body massage models and selecting the right one for your
budget and needs. We make customer service a top priority, and we’re extremely
proud of the thousands of verified five-star reviews that satisfied massage chair
owners have left us.
If you’re interested in how our line of massage chairs, targeted body massagers and
massage guns can help provide you with reliable and affordable massage therapy,
Visit our Website.
14Endnotes
1
Efthalia Angelopoulou, Maria Anagnostouli, George P. Chrousos, Anastasia Bougea, Massage therapy as a complementary treatment for Parkinson’s disease:
A systematic literature review, Complementary Therapies in Medicine, 2020, Volume 49, retrieved from Science Direct on May 2022
2
Tiffany Field, Miguel Diego, Gladys Gonzalez, C.G. Funk, Neck arthritis pain is reduced and range of motion is increased by massage therapy, Complementary
Therapies in Clinical Practice, 2014, Volume 20, Issue 4, retrieved from Science Direct on May 2022
3
Ibid
4
Nina C. Franklin, Mohamed M. Ali, Austin T. Robinson, et al. Massage therapy restore peripheral vascular function after exertion, Physical Medicine and
Rehabilitation, volume 95, Issue 6, 2014 retrieved from Archives of Physical Medicine and Rehabilitation on May 2022
5
Tiffany Field, Maria Hernandez-Reif, Miguel Diego, et al. Cortisol decrease and serotonin and dopamine increase following massage therapy, International
Journal of Neuroscience, 2005, Volume 115, Number 10, retrieved from PubMed on May 2022
6
Damian Hoy, Lyn March L, Peter Brooks, et al, The global burden of low back pain: Estimates from the global burden of disease 2010 study, Annals of the
Rheumatic Diseases 2010 Study, Retrieved from PubMed on May 2022
7
Rubin Dl. Epidemiology and risk factors for spine pain. Neurologic Clinics. 2007, Volume 25, Number 2, Retrieved from PubMed on May 2022
8
Sciatica: Of all the nerve, Harvard Medical School, 2016, Retrieved from Harvard Health Publishing on May 2022
9
Rose Adams, Barb White, Cynthia Beckett, The effects of massage therapy on pain management in the acute care setting, International Journal of
Therapeutic Bodywork, 2010, Volume 3, Number 1 Retrieved from PubMed on May 2022
10
Peripheral neuropathy fact sheet, National Institute of Neurological Disorders and Stroke, NIH.gov, retrieved May 2022
11
Xiaolin Zhang, Di Cao, Minhui Yan, et al, The feasibility of Chinese massage as an auxiliary way of replacing or reducing drugs in the clinical treatment of
adult type 2 diabetes: A systematic review and meta-analysis, Medicine (Baltimore), 2020 Volume 99, Number 34, Retrieved from PubMed on May 2022
12
Jeanette Ezzo, Thomas Donner, Diane Nickols, et al, Is Massage useful in the management of diabetes? A systematic review, Diabetes Spectrum, 2001,
Volume 14, Number 4, Retrieved from American Diabetes Association Publications on May 2022
13
Tütün Yümin E, Şimşek TT, Sertel M, Ankaralı H, Yumin M. The effect of foot plantar massage on balance and functional reach in patients with type II
diabetes, Physiotherapy Theory and Practice, 2017, Volume 33, Number 2, Retrieved from PubMed on May 2022
14
Pinar Sarısoy, Ozlem Ovayolu, The effect of foot massage on peripheral neuropathy-related pain and sleep quality in patients with Non-Hodgkin’s
Lymphoma, Holistic Nursing Practice, 2020, Volume 34, Number 6, Retrieved from PubMed on May 2022
15
Centers for Disease Control and Prevention. Underlying Cause of Death, 1999–2020. CDC WONDER Online Database. Atlanta, GA: Centers for Disease
Control and Prevention; 2018. Retrieved from CDC Wonder on May 2022.
16
Mahshid Givi, Masoumeh Sadeghi, Mohammad Garakyaraghi, et al, Long-term effect of massage therapy on blood pressure in hypertensive women, Journal
of Education and Health Promotion, 2018, Volume 7, Number 54, Retrieved from NIH National Library of Medicine on May 2022
17
Surussawadi Bennet, Michael John Bennett, Uraiwon Chatchawan, et al, Acute effects of traditional Thai massage on cortisol levels, arterial blood pressure
and stress perception in academic stress condition: A single blind randomised controlled trial, Journal of Bodywork and Movement Therapies, 2016, Volume
20, Number 2, Retrieved from ScienceDirect on May 2022
18
Sleep and Sleep Disorders, Centers for Disease Control and Prevention, Retrieved from CDC.com on May 2022
15Extent and health consequences of chronic sleep loss and sleep disorders, sleep disorders and sleep deprivation: An unmet public health problem,
19
Retrieved from NIH National Library of Medicine on May 2022.
Flavia Baggio Nerbass, Maria Ignez Zanetti Feltrim, Silvia Alves de Souza, et al, Effects of massage therapy on sleep quality after coronary artery bypass
20
graft surgery, Clinics (Sao Paulo), 2010, Volume 65, Number 11, Retrieved from PubMed on May 2022
Patrick H. Finan, Burel R. Goodin, Michael T. Smith, The association of sleep and pain: an update and a path forward, The Journal of Pain, 2013, Volume
21
14, Number 12, Retrieved from PubMed on May 2022
22
Tiffany Field, Maria Hernandez-Reif, Miguel Diego, et al, Cortisol decreases and serotonin and dopamine increase following massage therapy,
International Journal of Neuroscience, 2005, Volume 115, Number 10, Retrieved from PubMed on May 2022
23
Headache disorders, World Health Organization, Retrieved from WHO.int on May 2022
Stephanie Sy, Lorna Bladwin, 15 percent of Americans have migraine disease. Why aren’t there better treatment options? 2020, Retrieved from PBS.org
24
on May 2022
Peerada Damapong, Naowarat Kanchanakhan, Wichai Eungpinichpong, et al, A randomized controlled trial on the effectiveness of court-type traditional
25
Thai massage versus Amitriptyline in patients with chronic tension-type headache, Evidence-Based Complementary and Alternative Medicine, 2015,
Retrieved from NIH National Library of Medicine on May 2022
Craig S. Moore, David W. Sibbritt, Jon Adams, A critical review of manual therapy use for headache disorders: prevalence, profiles, motivations,
26
communication and self-reported effectiveness, BMC Neurology, 2017, volume 17, Number 61, Retrieved from NIH National Library of Medicine on
May 2022
27
Depression, The World Health Organization, Retrieved from who.int on May 2022
28
Understanding Anxiety, Anxiety & Depression Association of America, Retrieved from ADAA.org on May 2022
Michaela Maria Arnold, Bruno Müller-Oerlinghausen, Norbert Hemrich, et al, Effects of psychoactive massage in outpatients with depressive disorders:
29
A randomized controlled mixed-methods study, Brain Science, 2020, Volume 20, Number 20, Retrieved from NIH National Library of Medicine on May
2022
Sara Darabpour, Masoomeh Kheirkhah, Erfan Ghasemi, Effects of Swedish massage on the improvement of mood disorders in women with breast cancer
30
undergoing radiotherapy, Iranian Red Crescent Medical Journal, 2016, Volume 18, Number 11, Retrieved from NIH National Library of Medicine on May
2022
Karen J. Sherman, Evette J. Ludman, Andrea J. Cook, et al, Effectiveness of therapeutic massage for generalized anxiety disorder: A randomized
31
controlled trial, Depression & Anxiety, 2010, Volume 27, Number 5, Retrieved from NIH National Library of Medicine on May 2022.
32
Shu-Cheng Chen, Banda Yee-Man Yu, Lorna Kwai-Ping Suen, et al, Massage therapy for the treatment of attention deficit/hyperactivity disorder (ADHD)
in children and adolescents: A systematic review and meta-analysis, Complementary Therapies in Medicine, 2019, Volume 42, Retrieved from NIH
National Library of Medicine on May 2022
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