Massage: relaxing relief of stress and pain
Massage ... is a very ancient form of treatment, so
ancient that one may consider its history to be as old as
that of mankind and its beginnings prehistoric. --
Dr. Emil A.G. Kleen, Massage and Medical Gymnastics, 1921.
Massage can relieve tension in your muscles, and most people use it for relaxation, relief of stress and anxiety, or to reduce muscle soreness. Massage can also cause your body to release natural painkillers, and it boosts your immune system.
While more research is needed to confirm the benefits of massage, some studies have found it helpful for:
- Anxiety. Massage reduced anxiety in depressed children and anorexic women. It also reduced anxiety and withdrawal symptoms in adults trying to quit smoking.
- Pain. Pain was decreased in studies of people with fibromyalgia, migraines and recent surgeries. Back pain also might be relieved by massage. However, back pain study results have been contradictory, and more research is required.
- Labor pain. Massage during labor appears to reduce stress and anxiety, relax muscles and help block pain.
- Infant growth. Massage encouraged weight gain in premature babies and reduced the number of days they stayed in the hospital.
- Children with diabetes. Children who were massaged every day by their parents were more likely to stick to their medication and diet regimens, which helped reduce their blood glucose levels.
- Sports-related soreness. Some athletes receive massages after exercise, especially to the muscles they use most in their sport or activity. A massage might help increase blood flow to your muscles and may reduce muscle soreness after you exercise.
- Alcohol withdrawal. Massage during withdrawal from alcohol has shown benefits when combined with traditional medical treatment by increasing feelings of support, safety and engagement in the therapy.
- Cancer treatment. People with cancer who received regularly-scheduled massage therapy during treatment reported less anxiety, pain and fatigue.
- Self-esteem. Because massage involves direct contact with another person through touch, it can make you feel cared for. That special attention can improve self-image in people with physical disabilities and terminal illnesses. And using touch to convey caring can help children with severe physical disabilities
What to expect during a massage
No matter what kind of massage you choose, you should feel calm and relaxed during and after your massage. When you go for a massage, you can expect to:
- Answer a few questions. Your massage therapist will want to know what you want from your massage. Are you looking for help with a pulled muscle? Massage therapists will also want to know about any medical conditions you may have, so they can decide if massage is safe for you or how to make it safer.
- Disrobe. You'll be asked to remove your clothes, or at least most of them. Your massage therapist should give you privacy while you take your clothes off and provide a robe or a towel to cover yourself. A good massage therapist will understand your modesty and keep you covered as much as possible throughout the massage. If taking your clothes off doesn't sound relaxing or if you're pressed for time, try a chair massage. These massages are conducted while you sit in a special chair that slopes forward so the massage therapist can work on your back. You keep your clothes on for this massage — it's often done in the open, rather than in a private room.
- Be asked to lie down. Most massages will require you to lie on a padded table. Pillows or bolsters might be used to position you during the massage. This allows you to relax completely during the massage. Music usually plays softly while you're massaged.
- Have oils and lotions used on your skin. Some massage therapists use oils or lotions to reduce friction while massaging your body. If you're allergic to any ingredients commonly found in body oils and lotions, tell your massage therapist. He or she might have products without that ingredient. You may opt not to use oils and lotions.
- Never feel significant pain. Pain that's more significant than momentary discomfort could indicate that something is wrong. If a massage therapist is pushing too hard, tell him or her to lighten the pressure. Your massage therapist will expect feedback from you to understand how best to massage you. Occasionally you may have a sensitive spot in a muscle that feels like a knot. It's likely to be uncomfortable while your massage therapist works it out. But if it becomes painful, speak up.
- Spend about an hour. Most table massages are about an hour, though some can be 30 minutes to 90 minutes long. It's your preference.
For more information visit
www.mayoclinic.com
