Should a massage ever hurt?

Everyone knows that booking a massage – whether at home or in a spa – feels great and has lots of benefits. But there’s one question that comes up time and time again: should it hurt to really work?

Well, it depends on the type of massage and how your body responds to it.

What’s actually happening in your body

When you have a massage, your body reacts in two key ways: the relaxation response and the mechanical response.

The relaxation response is all about calming the body. Touch helps your breathing slow, lowers your blood pressure and decreases stress hormones – all helping you unwind.

The mechanical response is more physical. As muscles are worked and manipulated, blood and lymph circulation increase, soft tissue relaxes and tension eases. The result? Nerves and deeper connective tissues are released, leaving you in that blissful post-massage state.

Understanding pain and pressure

According to Laura, a sports massage and soft tissue therapist, everyone feels pain differently:

“It’s paramount that the therapist gets to know a client’s pain tolerance and how deep a pressure they’re comfortable with,” says Laura.

Some muscles can handle firmer pressure than others – for instance, your back might take a deep massage quite well, while the same intensity on your thighs could feel uncomfortable.

Tight muscles can also be more tender. When muscle fibres become taut, they can form trigger points (or knots), which sometimes cause referred pain along nerve routes. But a skilled therapist knows exactly where to apply pressure – avoiding delicate structures and focusing only on muscle and fascia.

And for some, that slight ache is actually satisfying. As Laura explains:

“Some people report that the pain is a good pain because the tension release can feel relieving if it’s been building up for some time.”

The difference between ‘good pain’ and ‘bad pain’

There’s a fine line between helpful and harmful discomfort.

“You should not accept discomfort or pain if you’re not getting muscular relief from it,” says Laura. “There should be no sharp, burning or hot pain.”

Many therapists use a simple pain scale out of 10 to keep things comfortable. It’s also completely okay – and encouraged – to speak up.

“Don’t feel bad – your professional wants to know what you like,” Laura adds. “You’re never offending us.”

Building comfort over time

Ultimately, a massage therapist’s goal is to listen to your body. They’ll only go as deep as your muscles (and you) allow.

With regular sessions, pressure can gradually increase as your muscles start to release tension. Over time, what once made you wince becomes deeply relaxing – and the pain that used to linger simply melts away.