Talk to your health provider before having any type of massage or other complementary therapy.
A Swedish massage is a popular, gentle type of massage that incorporates the use of long, smooth strokes, kneading, and circular movements. Research suggests a Swedish massage can do more than release stress, as this technique may also provide health perks, such as improving blood flow, reducing pain, lowering blood pressure, improving sleep, and more.
Some research suggests a Swedish massage can help alleviate:
While a Swedish massage may help dim pain, the effects might not be long-lasting. The National Center for Complementary and Integrative Health says that massage therapy can provide temporary relief that lasts a short amount of time.
A Swedish massage may improve circulation in your body. One study found that massage boosted blood flow and lessened muscle soreness after exercise. The researchers also found massage improved vascular function, even in people who had not exercised. Better circulation means your body can more effectively move oxygen and nutrients to muscles and tissues. Improved blood flow can also help your body heal better.
Massage has long been known for its ability to lower stress. It drops your heart rate, supports relaxation, and affects your hormones. In fact, research suggests massage can significantly lower levels of cortisol, which is a stress hormone that your body makes. An older, landmark review found that massage therapy led to a 31% decrease in cortisol levels, while increasing the feel-good chemicals serotonin and dopamine.
A gentle massage might help you bounce back from certain injuries. One way it does this is by improving your flexibility and range of motion. Loosening up tight muscles can help restore your movement. Also, improved circulation can help bring oxygen and nutrients to damaged tissues in your body. However, you should not receive a massage if you're injured without first talking to your doctor. It may not be safe or helpful in all cases.
Some research suggests that massage may help keep your blood pressure in check. The combination of improved relaxation, less stress, and better circulation can all contribute to reductions in blood pressure. One study found that people who received four sessions of Swedish massage experienced significant reductions in blood pressure. Systolic blood pressure decreased by 12 mmHg, and diastolic blood pressure decreased by 5 mmHg.
Roughly 1 in 5 adults in the United States lives with a mental health disorder, such as anxiety or depression. Some research shows massage may help with these conditions. One study found people with generalized anxiety disorder (GAD) who received 45-minute Swedish massages twice weekly had significant improvement in symptoms. The researchers used the Hamilton Anxiety Rating Scale to rate symptoms.
Regular massage may help you sleep better. Poor sleep has been linked to serious health problems, such as heart disease, type 2 diabetes, dementia, obesity, and even certain cancers. Studies have suggested that massage therapy can help postmenopausal women with insomnia sleep better, while also improving their quality of life.
Some studies show that massage can give your immune system a boost. It does this by increasing the number of white blood cells that may help ward off diseases like asthma, the common cold, AIDS, diabetes, and even cancer. The National Center for Complementary and Integrative Medicine says that massage can be a useful part of supportive care for cancer patients to help with symptoms like pain and fatigue.
During a Swedish massage, your therapist will use different techniques, including:
Before your massage, you may have to fill out some paperwork that details your health history and preferences. Then, you'll discuss areas to focus on or avoid with your therapist. You'll be left alone to undress to your comfort level. Finally, you'll lie on a table.
During your massage, your therapist will use long, gentle strokes with light to medium pressure. They may apply oil to your skin. Only the areas of your body that are being worked on will be exposed. You can tell your therapist if the pressure is too little or too much.
Once your massage is complete, your therapist will leave you alone, so you can dress. It's important to stay hydrated after a massage. You may be given water to drink right away. You'll probably feel relaxed and maybe a little sleepy after the session.
A Swedish massage is different from a deep tissue massage in that it uses a lighter pressure. With deep tissue massage, the therapist employs firm pressure to reach deeper into muscles and knots. The goal of Swedish massage is relaxation, while deep tissue massage aims to provide muscle relief.
A Swedish massage is a good option for almost anyone that wants a relaxing experience. It's especially beneficial for people who:
Before having a Swedish massage, you should talk to your healthcare provider if you have:
Additionally, many providers will advise you to avoid having a massage during your first trimester of pregnancy. A prenatal massage may be an option.