People hear big claims about massage and stress. Here is what the research actually shows, in plain terms, and what it means when you are deciding whether to book a treatment.
What a large review found
In 2004, researchers pooled 37 randomised studies of massage therapy and published the results in the journal Psychological Bulletin.
- A single session reduced state anxiety, which is how anxious you feel at that moment. It also lowered heart rate and blood pressure.
- A course of sessions reduced trait anxiety, your general tendency to feel anxious, and depression. These were the largest effects the researchers found, similar in size to those reported for psychotherapy. They were clear that this does not mean massage should replace psychotherapy.
What it did not find
- A single session did not reduce the stress hormone cortisol, negative mood or immediate pain across the studies.
- You may see claims that massage cuts cortisol by a set percentage. Those came from early studies with weak controls, and later reviews found small and often not statistically significant effects.
A more honest way to put it is that massage gives your body a calm, safe space to slow down. For many people that is exactly what they need, whatever is happening to their hormones.
What this means for you
- One treatment is a reasonable way to feel calmer and more relaxed for a while.
- A regular series may help more with how you feel in general, although many of the trials were small.
- Massage is not a treatment for anxiety or depression. If you are struggling, please talk to your GP.
Sources
- Moyer CA, Rounds J, Hannum JW. A meta-analysis of massage therapy research. Psychological Bulletin, 2004;130(1):3-18.
- Massage, cortisol and stress: why the story needs to change, SMTO.