Massage and its benefits
Some people simply cannot relax for different reasons! I know it sounds awkward, but it’s not exaggerating when those people say they wake up more tired than when they went to bed. The fact they lied to bed does not mean they had a reasonable resting night.
When it comes to relaxation, there are a few things we all associate with it: spa days, cozying up by the fire, staying in bed until 2 p.m. and, of course, getting a massage. And although massage is great for helping you relax, it has more therapeutic benefits, too.
No matter the type, the benefits of massage really come down to one thing: pressure. “The skin is moved during a moderate pressure massage, which results in a calming and slowing of the nervous system,” says Tiffany Field, PhD, director of the Touch Research Institute at the University of Miami School of Medicine. And that slowing of the nervous system leads to other physiological effects, too, like a decrease in heart rate, lowered blood pressure, and changes in EEG patterns (electrical activity in your brain), says Field.
Plus, in order to see those effects, it takes less time than you might think. “For research, we’re able to document positive effects for massages that are only 20 minutes long,” says Mark Hyman Rapaport, MD, chief of psychiatric services at Emory Healthcare, who has led multiple studies focused on the effects of massage. That means when you go to get a massage (most of which are usually advertised for being around 50 minutes long, says Dr. Rapaport), you’re under pressure for more than enough time to see optimal benefits.
And if you can’t afford to head to the spa down the street? “You do not need to go to a massage therapist all the time,” says Field. “You can give yourself a massage.” Since we’re able to reach most areas on our body, you can do a 20-minute self-massage by using a massage brush in the shower or even rubbing a tennis ball against your limbs, she explains.
So if you’re thinking about booking a time or investing in a self-massager, here are six of the therapy’s biggest benefits to know about.
Anxiety
If you suffer with anxiety, one study suggests that a massage can actually help significantly reduce your symptoms. “What we think is going on is it’s decreasing the sympathetic tone that we see with people with generalized anxiety disorder and increasing this sort of parasympathetic response,” says Dr. Rapaport, who led the study.
Your body actually has two different nervous systems: the sympathetic nervous system and the parasympathetic nervous system. “Your sympathetic is fight or flight,” says Rudy Gehrman, DC, a sports medicine chiropractor and founder of Physio Logic in New York. “If you’re getting chased by a lion, that’s your sympathetic nervous system.”
During a massage, however, your parasympathetic (or calming) response is increased, which results in a decrease in anxiety, says Dr. Rapaport.
Sleep soundly
And equally great news? Those effects of massage on decreased anxiety can actually be long-lasting. “We did an informal follow-up, and a significant number of these people remained anxiety-free anywhere from six months to 18 months later,” says Dr. Rapaport.
Have trouble sleeping or suffer from insomnia? Massage can actually help you sleep more deeply. “Sleep is all related to how much activity there is in the nervous system,” says Field. And when you get a massage, your nervous system itself actually slows down due to the pressure.
Plus, when you’re getting deeper, more restorative sleep, she says, that in turn reduces your levels of substance P (a neurotransmitter for pain), which reduces overall pain. So if you have any aches, massage will do double-duty.
Fatigue
We’ve all been there: You’ve been tossing and turning all night, work has been completely draining, and you feel like you don’t even have five minutes to take a deep breath. “Some people get fatigued because they’re not sleeping enough,” says Dr. Rapaport. “Other people are getting fatigued because of some biological factors.”
But no matter what the cause of your fatigue is, one easy solution is (you guessed it) a massage. In fact, one 2018 study led by Dr. Rapaport found that breast cancer survivors who received weekly Swedish massages experienced a reduction in their fatigue, a particularly debilitating effect of the disease. To get the best effects, based on Dr. Rapaport’s study, try getting a massage once per week.
Heal injuries
If you experience an injury or joint pain (especially if the problem is long-term or chronic), says Gehrman, you’ll also have what are called soft-tissue restrictions, which cause knots or trigger points of pain. “Massage therapists are getting rid of soft-tissue restrictions and increasing circulation,” he says.
Those restrictions can, over time, lead to problems like joint decay or other ligament problems, so by actively massaging out those soft-tissue restrictions, you’re not only helping your current injury, but also helping prevent against other problems down the road. But the important thing when getting a massage for your injury is going to an experienced, licensed massage therapist who has extensive experience with injured patients.
“Because any type of soft tissue work, you’re in essence causing scientific damage, and if you work too deep, then that person can’t heal from that treatment,” says Gehrman. A good, licensed massage therapist will be able to assess which areas around the injury need massage, and which areas are best to avoid.
I had a lovely back massage by Dr Rumulo costa. He was amazing and i would recommend him. Hoping to het many more. All relaxed and destressed. Till the next one.Thank you
I have had chronic back pain for almost ten (10) years. I decided to book Dr Romulo for a chiropractic session but last minute I decided to add a deep tissue massage as well.
I wasn’t sure what to expect but wow;
1. Time: Dr Romulo was on time and would communicate timely ahead of the session
2. Pre-consultation: Dr Romulo was very knowledgeable and gave me adequate advice and proposed solutions (including engaging other professionals) so I get to treat not only symptoms but core problems.
3. Professionalism: Dr Romulo was very professional and did both Chiropractic session and deep tissue so well that my almost ten years pain is gone. I’ve not felt this relaxed and comfortable without pain in a long while.
Thank you Dr Romulo.
I am definitely getting myself booked for a monthly session and I hope more people get to experience Dr Rómulo’s service. Simply the best.
I have been struggling with chronic pain all over my body for a few years since my accident and any massage was a torture to me due to kinda painful brushing skin sensation due to fibromyalgia. I was prettt much panicking to have any skin touch, massage not mentioning even deep tissue massage which would cause a massive flare up….BUT after a consultation with Dr Romulo I decided to give it a try due to his expertise and knowledge about fibromyalgia and treating patients with ozone therapy and relaxing fibro massage. I had both ozone therapy and delicate very relaxing and not annoying massage which gave me relief, energy and really good deep snoring sleep which is an achievement for me. I will definietely continue my sessions as they help to give me pain relief and bring mental and body balance.
Excellent massage therapist, skilled and knowledgeable with hands from heaven. I’d recommend Dr Costa to anyone.
I attended the ozone clinic for my appointment with Dr Romulo Costa, I was scheduled to have a chiropractor session. I was very anxious about being adjusted and realigned but Dr Costa made me feel very comfortable and at ease. He explained every thing in my consultation and continued to provide reassurance during my treatment. At the end of my realignment I was offered beverages and to sit and discuss my treatment plan ongoing. Dr Costa also provided after care advice and exercises to do at home. My treatment plan also advised to have deep tissue massage, which I will definitely be booking in for with the ozone clinic soon.
Thank you for making me feel safe and comfortable in your hands Dr Costa.
Gigi x
Amazing service from Dr Romulo Costa. The best full body massage ever. I feel so relaxed and all the tension from my neck is gone now. This is just what I need. Thank you.
indeed, massage is something amazing as a panacea for stress, from stress comes all human diseases. Dr. Romulo Costa has magical energy and power, he really did the best, the best for me. I feel like a new person, but I can’t take advantage of this relaxation every week. But every time he comes, I will be his first patient and take advantage of every moment for his massage. thank you
Today I had my long awaited lymphatic and chiropractic message. By Mr Magic hands himself Dr Costa. I’m lost for words too explain how much better I feel. The Dr was so professional and extremely experienced in his field. I will definitely be booking another appointment asap. All I can say is a big Thank you.
I’ve had my first appointment with Romulo Costa for the first time today and what a great experience that was. He’s asked me questions about my health and lifestyle to ensure he provides me with the most appropriate adjustments and everything was in point. You can tell he’s very passionate and Knowledgable about what he does and this is so reassuring. I felt safe, very well looked after and he even provided me with some additional massage to the area I was most concerned about. Plus he added some tape to help with my posture for a while. Definitely great experience and I cannot wait till my next appointment. Highly recommended!
I just come back from my consultation with Dr. Romulo, he was very attentive, he tried to understand my problems and even gave me exercises to do at home, I recommend 100%
I had an appointment with the doctor today and he was amazing. He provided great communication as a service provider and made me feel extremely comfortable as it had been my first time ever getting a medical related massage. I feel great after my appointment, will definitely be going to see him again!
WOW, what a lovely experience! I saw Romulo for the first time in London and from the moment I walked in I felt comfortable and cared for. He asked me several questions about my health and lifestyle to ensure that the treatment he provided me with is tailored to my needs.
His clinical knowledge is outstanding, he is also compassionate and caring.
I have been dealing with upper back pain for a long time and I get occasional migraines because of that. After his assessment, Romulo did a few adjustments which are unbelievable (you never knew you could crack that much) which felt great and I definitely could breath so much better immediately after. He has also included some deep tissue massage, which again was amazing, and also added some tape on my back to help me maintain a better posture.
Not only is the relief real, but I finally had a good night sleep in a very long time. I already feel the difference from the adjustments and feel less discomfort and pain.
Romulo is truly passionate and knowledgeable, personable and very good at explaining his reasoning behind what he does. I will definitely book appointments every time he is in London and I would highly recommend anyone to try a session with Romulo.
I am truly grateful for the treatment and I hope Romulo continues to help me look after my health in the future. Thank you again!