Deep tissue massage uses firm pressure and slow strokes to reach deeper layers of muscle and fascia (the connective tissue surrounding muscles). It is used to relieve chronic pain and areas of tension, such as the neck, upper back, lower back, legs, and shoulders.
How does deep tissue massage work?
When there is chronic strain or injury, there are usually adhesions (painful, stiff bands of tissue) in the muscles, tendons, and ligaments. Deep tissue massage works on releasing adhesions to ease pain and promote a return to normal movement.
Unlike Swedish massage which also requires deep pressure crushing the muscle, deep tissue massage does not consist of gliding over the tissues, but rather of stretching them in order to loosen the adhesions between the muscle layers.
At the start of the massage, lighter pressure is usually applied as it warms up and prepares the muscles. Specific techniques are then applied. The most common techniques are:
The therapist will work the full length of the muscle fibers using the hands, elbow, forearm, and thumbs.
1. Relieves Chronic Back Pain
One study compared the effectiveness of deep tissue massage (DTM) by comparing it with a control group who received conventional massage.
The study found that DTM treatment performed for 10 days results in significant improvement in pain compared to conventional massage therapy.
This particular study was published in “ Studies in Health Technology and Informatics ”. All sessions were 30 minutes long and administered daily, and none of the participants received any other treatments during the study.
After 10 days, participants treated with deep tissue massage reported significant improvements in pain (lower back pain in this case) compared to those treated with therapeutic massage.
Pain levels were assessed with scores using the Oswestry questionnaire.
Other studies have shown similar results. Notably, a 2014 study published in the Scientific World Journal even found that DTM treatment alone had positive effects in reducing pain in patients with chronic symptoms.
2. Reduces High Blood Pressure
A study published in the Journal of Alternative and Complementary Medicine found that deep tissue massage had positive effects on people with high blood pressure, as well as adults with pain.
The study included 263 volunteers with an average age of 48.5 years. Overall muscle spasm/muscle exertion was described as moderate or severe by each patient before the treatments, which consisted of a massage between 45 and 60 minutes.
The results demonstrated a mean reduction in systolic pressure of 10.4 mm/Hg, a reduction in diastolic pressure of 5.3 mm/Hg, a reduction in mean blood pressure of 7.0 mm/Hg, and a reduction in average heart rate of 10.8 beats per minute following a massage.
3. Reduces stress, anxiety, and muscle tension
Inflammation caused by chronic stress and muscle tension can lead to worsening overall health, lengthened recovery times, impaired immune function, and cardiovascular problems, such as high blood pressure.
Studies have found that massage therapy can help lower cortisol levels and even increase the production of the hormone called oxytocin, which relaxes the body and leads to calming effects. (7) Oxytocin is the main hormone responsible for maintaining social bonds in humans. It is known to be secreted during love, birth, and touch.
Massage has been shown to improve relaxation by stimulating parasympathetic nervous system activity, measured by heart rate, blood pressure, and heart rate variability.
4. Reduces Inflammation
Deep tissue massage is often used in the setting of injuries, to help break down newly formed scar tissue which can make recovery more difficult and lead to stiffness. Massage has been shown to help reduce inflammation and muscle spasms by stimulating blood flow, relaxing muscles to smooth oxygen delivery, and also helping to reduce the nervous system’s automatic stress response.
After an injury, and especially if it’s also a very stressful time, inflammation can disrupt blood flow, preventing it from reaching the damaged tissue.
It can remove vital nutrients and oxygen and this can cause toxins to build up around damaged tissue. Some studies have found that even self-administered massage can help reduce pain associated with plantar fasciitis and some injuries.
5. Improves recovery and performance in athletics
Research published in the Journal of Sports Medicine and Physical Fitness has reported results of a positive trend for deep tissue massage with regards to improving athletic recovery and performance. In sports, deep tissue massage is usually performed before events to help warm up the body and prevent injury. it can also be used immediately after exercise to improve recovery.
The report showed that massage in the sports setting showed great promise. Studies show that deep tissue massage can help improve lactate clearance, late-onset muscle soreness, muscle fatigue, injury prevention, and injury treatment.
The researchers also note that there are psychological benefits for athletes: improved focus and confidence. Although more research is needed over the long term, the tissue healing and psychological effects of deep tissue massage show real promise in the sports setting.
6. Reduces Pain
Many pregnant women are now turning to alternative or complementary solutions to help control pain during childbirth and resort to a natural childbirth process, such as the Bradley method. The current trend is moving towards deep tissue massage, acupuncture, and chiropractic treatments.
Some research has shown that massage therapy in a broad sense can be effective during pregnancy due to its lipid-lowering effects. The results of a study revealed that women who used massage therapy before and during childbirth had less pain, and the labor lasted less.
Because cortisol levels decrease and blood flow is better regulated after the massage, pregnant women are also better protected against excessive fetal activity and the risk of premature labor.
7. Reduces Arthritis Symptoms
According to the Arthritis Foundation, massage is often used to relieve common symptoms of many types of arthritis, including chronic joint pain, stiffness, anxiety, joint-related mobility issues, and trouble sleeping. . Firm massages can be used daily for natural relief, either by a professional or by the patient themselves.
Research shows that stronger massages with more pressure can lead to a significant reduction in arthritis pain compared to lighter massages. A lighter massage tends to be arousing (not relaxing) as the heart rate often increases. However, with moderate pressure, the heart rate usually decreases, which stimulates relaxation and reduces tension.
