A randomized study comparing massage with guided relaxation found that massage significantly improved measures of anxiety, depression, vitality, general health, and positive wellbeing — and reduced perceived stress — in older adults compared with relaxation alone.
While relaxation techniques can help, massage sessions provide a distinct combination of physical and sensory input that seems to support broader wellbeing outcomes.
In systematic research involving cancer survivors, massage therapy — but not general relaxation therapy — was associated with significant improvements in self-reported sleep and objectively measured longer sleep episodes. This suggests that massage may have unique benefits beyond relaxation exercises alone for certain conditions.
Studies on chronic low back pain have found that both relaxation massage and therapeutic structural massage were more effective than usual care in improving pain and function, with effects persisting for months, though differences between massage styles were small.
In summary, massage appears to influence various body systems, including:
- Circulatory changes with improved blood flow
- Neurological responses with reduced muscle excitability
- Hormonal effects which lowers cortisol and reduces stress responses
- Increased parasympathetic activity which promotes relaxation
These bodily responses help explain why people often feel calmer and less stressed after receiving a massage.
Read more about the benefits of relaxation massage.
Reference Links
A comparison of the effects of 2 types of massage and usual care on chronic low back pain: a randomized, controlled trial: https://pubmed.ncbi.nlm.nih.gov/21727288/
A randomised study of the effects of massage therapy compared to guided relaxation on well-being and stress perception among older adults: https://pubmed.ncbi.nlm.nih.gov/17709060/
Randomized control trial evidence for the benefits of massage and relaxation therapy on sleep in cancer survivors—a systematic review: https://doi.org/10.1007/s11764-020-00972-x