Massage therapy has long been used as a way to relieve pain and promote healing, but the benefits of a massage are wider-ranging than this. Many of us turn to massage for sore or stiff muscles, to recover from injuries, or as a relaxing treat. However, massages are beneficial for many more reasons, and should form part of a good self-care routine. Research continues to show the numerous benefits of a massage, from increasing white blood cells, to improved circulation, to reducing stress.

Here’s a brief overview of the top 10 benefits of a massage, along with our recommendations on how to incorporate massages regularly into your healthcare regime.

TOP 10 BENEFITS OF A MASSAGE

1. Pain relief

Pain relief is the obvious benefit of a massage, as massage triggers the release of endorphins, which are chemicals in the brain that naturally relieve pain. Chronic back pain, sore and stiff muscles, as well as other painful conditions can all be eased with massage.

2. Reduce depression and anxiety

A massage will increase the level of serotonin in the brain, which helps address depression and anxiety issues.

3. Improved sleep

A massage induces relaxation by reducing tension and anxiety, and increasing serotonin levels. This will help lead to a better night’s sleep.

4. Reduce stress

Stress affects us all in many different ways, but a relaxing massage can be one way to combat its effects. The increased serotonin, reduced tension and decreased heart rate are all ways to reduce stress and promote a better sense of wellbeing.

5. Improves the immune system

The lymphatic system is stimulated by massage, increasing white blood cell counts and removing waste and toxins that have built up. This helps to improve the function of the immune system.

6. Improves circulation

Increased circulation from the massage movements help carry oxygen- and nutrient-rich blood to your organs and extremities, improving vitality and energy.

7. Improve exercise performance

Top athletes understand that massages play a key part in helping them remain in peak condition. Not only does a massage decrease muscle stiffness after exercise, it can help prevent injury, reduce swelling, and enhance performance.

8. Injury recovery and rehabilitation

A massage can be an effective supplement to a rehabilitation program, as it encourages more blood to flow to injured areas, thereby bringing additional oxygen and nutrients to the affected tissues and muscles, promoting healing.

9. Improve cardiovascular health

A regular massage can help decrease diastolic and systolic blood pressure, which helps take the strain off your heart and contributes to maintaining a healthy blood pressure. Contracted muscles release during massage, so that the venous blood gets pushed towards the heart and lowers the load on your heart.

10. Ease symptoms of health issues

Painful symptoms of health issues such as headaches, fibromyalgia, and osteoarthritis—amongst others—can be eased with regular massages. Massage has even been shown to help with the effects of dementia, improve balance in older adults, and reduce chemotherapy-related nausea.