Stress is an inevitable part of life. It is nearly impossible to remove all stress from day-to-day life. Stress is physiological and psychological responses to situations the body and mind find to be overwhelming.
Even situations perceived as good, like getting married, starting a new job or becoming a parent, can produce significant stress. When people struggle to cope with stressful situations, depression and anxiety symptoms can become more noticeable.
Massage therapy is one of many ways to cope with stress, and treat anxiety and depression.
Some people mistakenly believe that massage therapy is only for pampering yourself. While this is true for some people, it also helps manage anxiety, depression and insomnia.
Physical benefits of massage
A massage does more than just feel good. It can lower the amount of cortisol in your body. This hormone is produced when your body is stressed. It increases glucose in your bloodstream, enhances your brain’s use of glucose and curbs functions that are nonessential in a fight-or-flight situation.
A one-hour massage lowers cortisol in your body while also releasing serotonin. This hormone neurotransmitter is sometimes called the “happy chemical” because it reduces feelings of depression and carries signals between nerves and your body. By lowering cortisol and increasing serotonin, you’re boosting your body’s ability to fight off pain, anxiety and feelings of sadness.
Also, massage could be considered an hourlong hug, as it can fulfill the need for human contact and comforting touch. A session provides you with a nurturing safe place to physically rest.
Emotional benefits of massage
Massage provides many emotional benefits, which can be just as important as the physical benefits. Many people say that after a massage they feel more relaxed and calmer. It a safe and nurturing place for people to refocus and find clarity.
Massage can lower stress levels and feelings of anxiety. It can improve mood and relaxation while increasing confidence and self-image.
If you experience depression or anxiety, or are just overloaded with extra stress, massage can be an effective part of treatment. It can create a sense of relief and empowerment, and allow you to focus on your mind-body connection.
Massage therapists listen to your needs and concerns. They can develop a treatment plan to decrease stress and symptoms of anxiety and depression. Sessions range from 15 to 90 minutes in length. Therapeutic massage may help support you on your mental health journey.
What is deep tissue massage?
Deep tissue massage is a massage technique that’s mainly used to treat musculoskeletal issues, such as strains and sports injuries. It involves applying sustained pressure using slow, deep strokes to target the inner layers of your muscles and connective tissues. This helps to break up scar tissue that forms following an injury and reduce tension in muscle and tissue.
It may also promote faster healing by increasing blood flow and reducing inflammation.
Read on to learn more about deep tissue massage, including how it stacks up against Swedish massage and what to expect during a session.
How does it compare to Swedish massage?
Deep tissue massage and Swedish massage are two different types of massage therapy. Both use some of the same strokes, but they have different uses and vary greatly when it comes to the amount of pressure used.
Here are the key differences between deep tissue massage and Swedish massage:
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Read more about the differences between Swedish massage and deep tissue massage.
What happens during the massage?
Before your deep tissue massage, your massage therapist will want to know about your problem areas. A deep tissue massage can involve your entire body or just one area.
Once ready, you’ll be asked to lie on your back or stomach, under a sheet. Your level of undress is based on your comfort, but the area being worked on will need to be exposed.
The massage therapist will warm up your muscles using a lighter touch. Once you’re warmed up, they’ll start working on your problem areas. They’ll use deep kneading and stroking with varying amounts of intense pressure.
Are there any side effects?
It’s not unusual to have some lingering soreness for a few days following a deep tissue massage. Using a heating pad or a cold pack wrapped in a towel may help to relieve soreness.
Though massage therapy is generally safe, deep tissue massage uses very firm pressure and may not be safe for everyone.
Speak to your doctor before having a deep tissue massage if you:
- have a history of blood clots or a clotting disorder
- are taking blood thinners
- have a bleeding disorder
- have cancer or are undergoing cancer treatment, such as chemotherapy or radiation
Anyone with osteoporosis or cancer that’s spread to the bones should avoid deep tissue massage as the firm pressure used may cause a fracture. You should also hold off on deep tissue massages if you’re pregnant. Gentler types of massage, such as Swedish massage, may be a better option.
If you have an open wound or skin infection of any kind, you’ll need to reschedule to avoid developing a new infection or making an existing one worse.
How do I find a therapist?
If you want to try a deep tissue massage, it’s important to work with a qualified massage therapist.
To find a massage therapist:
- ask your doctor or physical therapist for a referral
- ask friends and family for a recommendation
- search the National Certification Board for Therapeutic Massage & Bodywork’s database
- use the America Massage Therapy Association’s database
As you sort through potential massage therapists, keep a few things in mind:
- Area of focus. Not all massage therapists specialize in deep tissue massage. Some are trained in several types while others focus their practice on one or two. Be sure to ask if they offer deep tissue massage and what conditions they have experience treating.
- Cost. Ask about the cost per session and whether they offer cost-saving incentives, such as a sliding-scale option. You might also want to check with your health insurance provider, as some cover massage therapy, especially for specific conditions.
- Credentials. Ask for credentials and make sure that the therapist is licensed to practice massage therapy in your area. In the United States, most states regulate the massage therapy profession.
The bottom line
Deep tissue massage is best suited for people who engage in highly physical activities, such as running, or those who have an injury or chronic pain.
If you have a low pain threshold or are looking for relief of tense muscles, Swedish massage is gentler and may be a better option. Speak with your doctor before trying deep tissue massage if you have an underlying medical condition.
Manage Stress & Anxiety
Are you having a challenging year? You’re not alone. The last 12 months have been and continue to be stressful, isolating, and unhealthy for millions of Americans. To compound the stress, we’re working long hours from home, a place that we used to go to retreat after a long day at the office. Add in that you’re stuck in an uncomfortable desk chair all day, and it’s no wonder we need more help than ever managing stress, anxiety, and back pain.
There’s one surefire way to reduce anxiety, enhance mood, and evoke a deep sense of relaxation. A massage can relax the mind and body and help reduce pain associated with various medical problems, including fibromyalgia and rheumatoid arthritis. Let’s look at a few more ways a massage can help you unwind and live your healthiest life.
Massages are Proven to Decrease Anxiety
Massage has been used to treat chronic stress, anxiety, and even depression for centuries. Regular massage therapy decreases both general and targeted pressure (the anxiety before taking a test, for example) and reduces irritability.
Chemicals called endorphins are released during a massage. Endorphins increase levels of relaxation and joy while bringing pain relief. Serotonin, dopamine, and other feel-good neurotransmitters join in to enhance well-being feelings long after the massage is done. Regular massage can even help those who have insomnia get a good night’s sleep.
What Type of Massage is Best for Stress and Anxiety?
- Swedish Massage – When you’re looking for deep relaxation, you can’t go wrong with a Swedish massage. Light, rhythmic tapping, and targeted rolling and kneading result in a clear mind and relaxed body.
- Deep Tissue Massage – Deep pressing and kneading of the muscles releases knots and melt away tension. When done correctly, this massage is one of the most effective at reducing chronic pain and anxiety.
- Trigger Point Massage – A well-trained massage therapist can find and release trigger points. Once released, pain in specific problem areas fades away, and clients can fully and deeply relax.
Massage Therapy Combats Chronic Illness and Injury
If you talk to a random person, they’re likely to suffer from either joint pain, sports injuries, digestive disorders, or soft-tissue injuries (and possibly a combination of the above). Many of them are unaware that a massage can help those with chronic conditions improve their quality of life. In conjunction with treatment from a physician, massage therapy is an integral part of maintaining a healthy, pain-free life.
A Massage Can Relieve Lower Back Pain
Whether you have chronic or acute back pain, a massage can help you find relief. A massage works by enhancing blood flow to damaged tissue. This blood helps transport oxygen and nutrients, which in turn nourish the tissue and promote healing. With improved circulation, waste products are more easily transported out of your system.
A massage also reduces tension in the muscles. Targeting the back’s soft tissue allows muscles to relax and decreases pain and discomfort in the area. Trigger points build up tension without relief and lead to pain in the back and surrounding areas.
On February 28, 2021
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Deep Tissue Massage
