Massage Therapy

What it is

Massage therapy involves manipulating soft tissues, muscles, connective tissue, tendons, to reduce tension, improve circulation, and address pain. Types range from Swedish (relaxation-focused, gentle) to deep tissue (targeting deeper muscle layers), sports massage, trigger point therapy, myofascial release, and others. Licensed massage therapists complete 500-1,000+ hours of training depending on state.

What the evidence says

Evidence is reasonably strong for certain applications. Massage for low back pain shows consistent benefit in systematic reviews, comparable to other recommended treatments like exercise. Evidence is moderate for neck pain, headaches, anxiety, and fibromyalgia. A Cochrane review found massage beneficial for shoulder pain. For general stress and wellbeing, the evidence is consistent even if mechanisms aren't fully understood. It doesn't appear to 'flush toxins' as sometimes claimed, but it does reduce cortisol, improve circulation, and reduce pain-related brain signaling.

What a first session looks like

You'll discuss what you're hoping to address and any areas to avoid. You'll undress to your comfort level and lie under a sheet on a padded table. The therapist will work through different areas, checking pressure preferences. Sessions are typically 50-90 minutes. You may feel tender the next day, similar to mild exercise soreness.

Red flags to watch out for

• !Unlicensed practitioners, always check for state licensure
• !Claims to cure cancer, autoimmune disease, or internal organ conditions
• !Excessive pressure without consent, you should always feel able to ask for adjustment
• !Working on acutely inflamed or injured areas without medical clearance