Reducing FATIGUE by Massaging Away ANXIETY & PAIN

Massage Benefits: Anxiety, Depression, and Pain

Relaxation is a known benefit of Massage, and in 2010 a study was published in the Journal of Bodywork and Movement Therapies concluding that Massage Therapy has "well-established... beneficial effects on anxiety, depression, and pain". In 2017 nearly 41% of adult Americans used Massage over a five year span as a way to relieve pain, particularly for muscle strain, soreness, and chronic pain. As a Liscensed Massage Therapist most if not all of my clients have, at one time or another, walked into a session with some kind of ache or muscle soreness. A single Swedish Massage session is scientifically proven to INCREASE oxytocin (feel good hormones), as well as the transfer of white blood cells, lymphocytes and the activation of t-cells (cells that attack infection and bacteria). There is also a significant DECREASE in cytokines (stress and inflammation cells/hormones), heart rate, systolic blood pressure, and diastolic blood pressure. A study supported by grants from the National Institutes of Health shows Massage providing a substantial improvement in pain, mobility, and overall health.

Long-term effects of Massages continue the improvement and reduction of depression and its symptoms. More so if sufferers receive regular treatments. Serotonin, a neurotransmitter that works to regulate mood, appetite, sleep, memory, and learning, is also increased over time. Fatigue has been found to be reduced by Swedish Massage if performed for up to six weeks. The Journal of Alternative and Complementary Medicine published a study in 2012 showing that twice-weekly Massages for five weeks increased neurotransmitters that stimulates parasympathetic activity, like oxytocin, and decreased neurotransmitters that inhibit it, like the stress hormone cortisol.

The Kentucky Pain Research and Outcomes Study focused a study in July 2017 on Massage Therapy and the benefits it could offer to those suffering from chronic low back pain and arthritis pain. The study found clinical improvements after twelve weeks of sessions. Additional studies that were conducted and reviewed indicated that Massage is superior in reducing pain and improving function as opposed to nonactive therapies.

Trouble Sleeping

It is recommended by The American Academy of Sleep Medicine (AASM) to get at least seven hours of sleep per night. According to U.S. Centers of Disease Control & Prevention (CDC) more than one-third of Americans are no where near this amount. The CDC notes that "inadequate sleep is associated with an increased risk of mental distress, including obesity, diabetes, high blood pressure, heart disease, and stroke".

David Leopold, M.D., the medical director for Hackensack Meridian Integrative Health & Medicine, explains that "sleep is extremely important. Sleep is that time when our body is repairing itself; if you're not getting enough deep sleep, then you're compromising your ability to repair damage that's been done to your body". He further details how sleep deprivation can interfere with memory, impair immune function, and interrupt the body's production and regulation of hormones and neurotransmitters.

What's the Trouble?

The cause of sleeplessness, whether temporary or chronic, needs to be assessed to determine if Massage may be helpful. More than half of the clients that came due to aches and pains admitted to not being able to sleep. Gandis Mazeika, M.D., founder of Sound Sleep Health, notes that "Massage is hugely helpful at relieving pain and discomfort". This is due to its ability to remove inflammation. One way Massage does this and helps ease pain is by increasing circulation and lymphatic drainage. A 2017 study done by the Journal of Manipulative and Physiological Therapeutics found the Massage technique, Manual Lymphatic Drainage (MLD), promotes short-term blood flow, increases the pain threshold and pain tolerance in individuals.

Leopold describes that, "when the body's in pain, it will often lock down an area. The ligaments and tendons around the area will have a reduced ability to stretch, and that isolates that area. One of the things those areas really need is increased blood flow, but what you actually end up getting is ischemia, which propagates the problem. Massage forces blood flow into area and reduces ischemia."

Rebekah Delling, LMT, owner of Hampton Holistic Center, details how "insomnia is usually a secondary symptom of something else including pain. If you can relieve that pain, you can alleviate the sleep issue." This is a true statement I have seen first hand for many clients who have been suffering from reaccuring restless nights. As soon as their underlying issue, pain, was discovered and addresse their sleeping problems fell away.

Mazeika further explains that, "people carry stress in certain parts of their bodies and Massage works wonders to help undo that stress... For example, there are counter-strain techniques that are designed to reduce spasms around connective tissue, which can cause subtle rearrangements in circulation or nervous system activity that impact not just pain, but also range of motion and lymphatic drainage. In fact, if you have limited lymphatic drainage in a limb, a Massage that's dedicated to improving lymphatic flow will help edema in that limb and the deep ache that's often associated with it."

Stress Away

We all know stress is a huge reason for restless nights. "Most people I'm seeing for sleep issues suffer from stress-induced insomnia" notes Leopold. He continues by saying, "most of us are constantly in fight or flight, which is our sympathetic nervous system." And although very little hard evidence exists proving that Massage stimulates the parasympathetic nervous system, "what we do know is that any time you put the body into a relaxed state, there is a large cascade of 'relaxation hormones' that sets a better stage for sleep, and Massage clearly is shown to have relaxing properties." A 2009 study in the Journal of Physiological Sciences found that pressure stimulus applied over trigger points also enhances the parasympathetic nervous system.

Dan Williams, D.O., an osteopathic physician believes the key to sleep is fascia stimulus. His studies show sympathetic nerve endings all throughout fascia. Knowing this it is believed that Myofascial Release may reduce anxiety. "Fascia absolutely is an inroad by which a Massage Therapist can influence the sleep cycle of their client, there's still a lot we don't know, but once you understand that fascia exist- that it's a living, breathing structure that gives feedback to the nervous system- you can start to conceptualize how fascial manipulation might have a positive physiological impact."

The 2015 study in American Journal of Occupational Therapy found that wearing a weighted vest for even short periods of time reduced sympathetic arousal and increased parasympathetic arousal. Knowing the positive outcomes weighted blankets have had on childern with disabilities as well as some individuals with anxiety, not to mention the fact that infants are swaddled tightly at birth, it is no surprise that pressure placed upon the body allows for a positive outcome physiologically. Over the years, when I was faced with migraine pain, firm pressure placed on the head itself has always been a go-to even before I became a Massage Therapist. Now I also use a weighted blanket anytime I am faced with this pain to help settle the anxiety the pain brings about.

Everyone has their methods when it comes to reducing pain and aiding restless sleep, but knowing what the body best respond to helps not only treat but PREVENT these problems.