Massage: what the research says

Massage may ease sore muscles and back pain for a short time. Studies on stress, anxiety and low mood are small.

What a session is

A trained therapist uses their hands to press, knead and stroke the soft tissues of your body, such as your muscles. Common styles include Swedish, deep tissue and sports massage.

What the research says

• Sore muscles after exercise: A review of 29 studies found massage may ease muscle soreness a little after exercise. It did not improve strength or speed. Some evidence it may help · BMJ Open Sport & Exercise Medicine, 2020
• Back, neck and muscle tension: May ease low back pain for a short time. For neck pain, it made little difference versus pretend massage. NICE suggests it only alongside exercise. Limited evidence · Cochrane, 2015 · Cochrane, 2024 · NICE, 2016
• Worry and anxiety: Some small studies suggest massage may reduce anxiety. Bigger, better studies are needed before we can be sure. Limited evidence · NCCIH, 2024
• Low mood: Small studies, mostly in people with long-term health conditions, found less low mood after massage. More research is needed. Limited evidence · NCCIH, 2019
• Stress: Many people find massage relaxing, but few careful studies have looked at everyday stress. Small studies suggest it may ease anxiety. Limited evidence · NCCIH, 2024
• Sleep: Not studied well for sleep problems. No good evidence yet · NCCIH, 2024
• Menopause: Not studied for menopause symptoms in the sources we use. No good evidence yet · NCCIH, 2021

More on each need: A relaxed body · Feel calmer · Lift your mood · Handle stress better · Sleep better · Menopause wellbeing

Is it safe?

Massage is generally low risk, though some people feel sore for a while afterwards. Rarely, serious harm such as a blood clot, nerve injury or broken bone has been reported, mostly after vigorous deep massage or in older people. If you have a health condition and are unsure, ask your doctor first. NCCIH, 2019 · Cochrane, 2015

Sessions on Sissoo complement medical care and never replace it. Please don’t stop or change any treatment without talking to your doctor. If you feel very low or think about ending your life, call your local emergency number now.

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Checked 17 October 2026. Next check by April 2027. How we rate the evidence.