Massage Therapy: The Complete Guide
Short version. Massage helps you move better, hurt less, and sleep deeper. Long version. This page is your friendly, expert guide, built to answer real questions and point you to deeper reads.
Who this is for. Anyone with a body. Especially desk workers, active folks, parents, and people who want less pain and more ease.
Table of Contents
- What massage therapy is, really
- How massage works
- Benefits you can feel
- How to choose a style
- Common goals and sample plans
- What to expect in a session
- How often to come in
- Safety and when to pause
- Choosing the right therapist
- Cost, tipping, and insurance
- Aftercare that works
- Myths to retire
- FAQ
- Author, review, references
What massage therapy is, really
Massage therapy is skilled, hands-on care for muscles, fascia, and the nervous system. A licensed therapist uses pressure, stretch, and gentle movement to ease pain and restore comfort. Some sessions feel like a quiet exhale. Others feel like a focused tune up. The right approach depends on your story, your goals, and what your body says on the table that day.
At Body Ache Escape in Pickerington, we blend techniques during a session so you get what works, not just what is listed on a menu.
Real world win
Shelly, 54, desk job, tension headaches twice a week. After three weekly sessions focused on neck, jaw, and upper back, plus a 2 minute breathing drill at home, her headaches dropped to once every two weeks. She also slept through the night for the first time in months.
How massage works
Touch can nudge the nervous system out of high alert. When the body feels safe, muscle guarding drops. Circulation improves. Layers of tissue glide instead of sticking. Pain often fades to the background while movement gets easier.
You do not need to believe in massage for it to help. You do need a therapist who listens and adjusts in real time.
Research corner
Multiple controlled trials suggest massage can reduce short term pain and improve function for common complaints like chronic low back pain and neck pain. People also report lower stress and better sleep quality. Results stack when sessions are consistent.
If you want more science, check the reference list near the end of this page.
Benefits you can feel
Most people notice fewer aches in the usual trouble spots. Necks stop barking after long laptop hours. Lower backs settle. Jaw clenching eases. Range of motion returns a bit at a time. Workouts and daily life feel less effortful.
Sleep tends to improve. So does mood. If you train hard or just had a crunch period at work, massage often shortens the beat up window.
For swelling and post op changes, gentle manual lymphatic work can support fluid movement when it is appropriate and cleared by your provider.
- Improved sleep
- Less pain
- Better range of motion
- Relaxed muscles
- Improved recovery time
- Enhanced circulation
How to choose a style
Different techniques speak to different needs, but there is overlap, so do not stress about choosing perfectly. Start with how you want to feel when you leave, then match from there.
Swedish feels light to moderate and is great for stress and sleep. Deep tissue slows down and sinks into stubborn knots. Trigger point work targets small spots that refer pain somewhere else. Myofascial release is slow and stretchy, like convincing tissue to unstick. Sports massage supports training rhythms with timing that fits your calendar. Prenatal adapts to a changing body with side lying comfort. Lymphatic drainage is feather light and directional to help fluid move. Cupping lifts with negative pressure. Hot stone mixes heat with glide. Reflexology focuses on hands and feet. Craniosacral and other gentle methods help settle the system. Oncology informed massage tailors all this for people in or after cancer care.
Want the deep dive pages next. Here they are:
- Deep Tissue Massage → /massage/deep-tissue-massage
- Swedish Massage → /massage/swedish-massage
- Sports Massage → /massage/sports-massage
- Prenatal Massage → /massage/prenatal-massage
- Manual Lymphatic Drainage → /massage/lymphatic-drainage
- Cupping Therapy → /modalities/cupping-therapy
- Hot Stone Massage → /massage/hot-stone
- Reflexology → /massage/reflexology
- Craniosacral Therapy → /massage/craniosacral
- Oncology Massage → /massage/oncology
- Facelift Massage → /massage/facelift
- Infrared Heat Massage → /massage/infrared-heat-massage
- CBD Massage → /massage/cbd-massage
Common goals and sample plans
If your shoulders live up by your ears, we will likely work through the pecs, upper back, and neck, then check how your shoulder blade moves. For low back pain, hips and glutes join the party because they often matter more than the spine itself. Headaches and jaw pain respond to careful neck and scalp work with a little jaw release and better breathing patterns.
Sciatica type symptoms need thoughtful assessment and nerve aware techniques, plus hip mobility you can actually keep. Athletes usually do lighter sessions right after an event and more focused work 24 to 72 hours later. Post surgery or scar care stays gentle and only begins with medical clearance.
Want specifics. Try these deeper reads as you build your plan:
- Neck and Shoulder Relief → /conditions/neck-shoulder-pain
- Low Back Pain Playbook → /conditions/low-back-pain
- TMJ and Headaches → /conditions/tmj-headaches
- Sciatica like Pain → /conditions/sciatica
- Post Surgery Scar Mobility → /recovery/scar-mobility
What to expect in a session
We start with a simple intake. Your goals, health history, any red flags, what has helped before, what has not. Together we set a plan for focus areas and pressure. Draping is professional and secure, always.
During the session, we use a 1 to 10 pressure scale. We want the productive stretch feeling, not bracing. At the end, you get a quick debrief, a couple of easy next steps, and a sense of what the next visit might build on.
Quick tip
If you cannot talk during the session, use hand signals for pressure. Thumb up for more, palm flat to hold, two taps to ease up.
How often to come in
Frequency depends on what you are asking massage to do. During a pain flare, one or two sessions per week for a few weeks builds momentum. For desk strain or steady stress, every two to four weeks keeps things from piling up. Athletes in season often prefer weekly light recovery. Many people hold gains with a monthly visit.
Consistency is the secret. Intensity without follow through tends to fade.
Membership nudge
If you like structure, our Body Bank membership makes monthly care easy and a bit more affordable.
Safety and when to pause
Massage is generally safe, but it is not for every moment. Active infections, fevers, uncontrolled high blood pressure, blood clots, advanced heart or kidney disease, fresh injuries, open wounds, and recent surgeries call for caution or medical clearance. Pregnancy massage is safe with trained therapists, but share any complications first.
If anything feels off during a session, say so. Good therapists adjust without ego.
Red flags in a practice. No intake, sloppy draping, pressure that ignores your feedback, or sweeping promises to cure everything.
Choosing the right therapist
Look for an active license and training that matches your goal. Read a few reviews and notice what people praise. Do they mention results you care about, like fewer headaches or real low back relief. During a consult, notice how the therapist explains things. Clear, simple language is a good sign. A calm, clean room matters more than fancy decor.
Want to meet our team. Start here → /team
Cost, tipping, and insurance
Most clinics price by time. Thirty minutes for targeted work, sixty for one or two regions, ninety for patterns and deeper reset. Here is our price list for our full range of services. Gratuity is optional. Appreciated, not required. Most clients tip between $15-$30 for an $80 service. HSA and FSA funds often apply with a receipt, and sometimes a note from your provider helps. Insurance coverage varies and can be slow to navigate, which is why many people choose self pay for control and speed.
Aftercare that works
Drink to thirst. You do not need to chug a gallon. Take a short walk or do a few easy mobility drills. Heat or contrast can feel good if you enjoy it. If you trained hard, eat something with protein and carbs within a couple of hours. Most important, notice what changes. Did you sleep better. Did the headache skip a day. Bring that intel next time so we can dial things in.
Helpful guides to print or save:
- Aftercare Checklist → /guides/massage-aftercare
- Pressure Scale Guide → /guides/pressure-scale
- Best Desk Break Mobility → /guides/desk-mobility
Myths to retire
No pain, no gain is catchy but not smart here. Pain is useful feedback, and fighting through it can make your body guard harder. One visit rarely ends a chronic issue. Bodies learn through repetition. Deep is not always better. The right depth is the one your nervous system accepts.
Massage can feel luxurious. It is also very practical body maintenance for people who use their bodies, which is all of us.
Hot stones enhance a massage by penetrating deeper into muscle tissues, increasing blood flow to muscles, and promoting relaxation, which helps to relieve muscle tension and reduce stress. Read more about hot stone here.
Fertility massage should be done when you’re trying to get pregnant, between day 1-ovulation of a cycle, ideally before implantation. This type of massage aims to improve fertility by enhancing blood flow to the uterus, reducing stress, and promoting relaxation, which are vital during the conception period. For those undergoing assisted reproductive treatments, fertility massage may help relieve stress and improve success rates by supporting the reproductive system. It is essential to consult a trained professional to ensure the massage is performed correctly, avoid overly deep abdominal massage, and focus on techniques that improve circulation and reduce stress.
Fertility massage is a specialized form of massage targeting the abdomen, uterus, and ovaries to improve blood flow and circulation and reduce stress, which are crucial when you’re trying to conceive. Incorporating acupressure points and stress-relief techniques may enhance fertility by supporting the reproductive system and increasing the chances of getting pregnant. While evidence suggests benefits, fertility massage should complement, not replace, conventional treatments from fertility clinics. Always consult a trained professional to ensure safe and effective application, making it a valuable part of a comprehensive fertility treatment plan.
- promote healing
- decrease migraines
- better blood circulation
- reduce inflammation
- deep relaxation
- relieve pain
- reduce muscle tightness
Sometimes the acupuncturist may believe that cupping will help their clients. Typically that type of cupping is done with fire and glass cups and left stationary on the body. The particular cupping described in this article uses specialized cups made of silicone that move and is performed by a massage therapist.
Absolutely. Many of our clients find this combination gives them the best of both worlds.
Yes, you may notice round marks where cups were placed. They usually fade within a few days.
No—most people find it relaxing. The suction is adjustable to your comfort level.
Always a good idea to loop in your OB or midwife, especially if you have a high-risk pregnancy, new symptoms, or any questions. Bring any guidance to your session.
If you have any type of inquiries or worries regarding having a relaxation massage while you are pregnant, connect with your doctor. Read more about massage Pickerington Ohio here. Some contraindications include but are not limited to: blood clots, severe swelling, high blood pressure, recent bleeding, high-risk pregnancy.
Comfortable, therapeutic pressure. We never use aggressive or painful techniques in pregnancy.
No. We do not use belly-down positioning in pregnancy. Side-lying and table elevation protect your comfort and circulation. Although some women are comfortable lying on their stomach in the beginning of the pregnancy. You can request that if you are comfortable.
The American College of Obstetrics and Gynecologists advises laying on your side throughout a massage, to avoid compressing your uterus and baby.
Particular types of techniques should be kept clear of at different times while pregnant. Deep tissue massage therapy must not be performed during the first trimester, and any sort of pressure should be eliminated on the abdomen. [Here’s how often to get a massage]
Every pregnancy is different. Make sure to speak with a doctor about your particulars if you have any questions about getting a massage while expecting.
Many clients book in the final weeks to reduce tension and anxiety so they go into labor more comfortable. Massage does not promise to start labor. It helps you relax and breathe, which can make the lead-up feel easier.
We are located at 180 Postage Cir Suite 100 Pickerington, Ohio 43147. Our office is connected to Zettler Hardware.
Our prenatal clients come from: Reynoldsburg, Pickerington, Columbus, Pataskala, Blacklick, Baltimore, Canal Winchester, Lancaster, Gahanna
Receiving a massage can be good for your baby. Massage is related to a reduced likelihood of premature birth or reduced birth weight. The study suggests that massage therapy decreases anxiety and depression in the expecting parent, both of which make it more probable for an infant to be born small or early.
Taking excellent care of yourself by receiving massages may also help your baby be born with lower stress amounts. Infants born to parents with depression tend to have greater quantities of cortisol in their systems. So, if massages help you handle your anxiety, they may even serve to help the baby feel their best from birth.
To keep your child safe throughout a massage, your prenatal massage therapist needs to refrain from deep tissue therapy on any parts of your body that could push on the baby or the placenta.
Lying flat on your back must be avoided, particularly in the third trimester. This might put pressure on the vena cava, an artery that sends blood to your fetus. The massage tables at Body Ache Escape tilt so you can be on your back without lying flat which is why it is the perfect massage spa for pregnancy! We will have you lay on your side supported by pillows to massage your back.
Please contact us at 614-604-6358 or click the schedule now button to schedule at our spa online!
I would recommend buying your own Healthy Line Mat to use regularly at home, especially if you have chronic low back pain, rheumatoid arthritis, bursitis or tennis elbow. If you want a hand held infrared massager that uses vibration massage, has an infrared heat function and uses different nub attachments the Beurer MG21 has a lot of good customer reviews in 2024. [Amazon]
Yes, the combination of infrared heat and massage techniques can be extremely effective in relieving lower back pain and helping muscle strain.
Individuals with certain conditions such as open wounds, fever, or sensitivity to heat should avoid this therapy. It is important to discuss any concerns with a healthcare provider.
Contraindications include:
- Varicose Veins
- Open wounds or thin skin
- Bypass surgery
- Conditions requiring use of muscle relaxers
- Use of blood thinners such as Coumadin
- Decreased skin integrity or temperature sensitivity
The frequency of sessions can vary depending on individual needs, but typically, a series of sessions spread out over a period is recommended for optimal results. If you have chronic pain, we suggest 2-3 times per month to relieve pain. If you are having acute pain or are getting preventative massage then one time every 4-6 weeks has shown to have positive effects.
Yes, the temperature is completely adjustable. The mat controller allows you to tailor it to your temperature needs. The ideal temperature for a massage session is 55-65° C (131-149° F), but if you want the temperature raised or lowered we can do that. The mat will get as high as 70°C or 158°F.
While generally safe, it is advisable to consult with a healthcare provider before trying this therapy, especially if you have certain medical conditions or are pregnant.
The benefits include reducing inflammation, easing back pain, promoting relaxation, and providing relief from muscle soreness.
Infrared Heat Massage Therapy combines the benefits of infrared light therapy with Swedish or deep tissue massage techniques to provide relief and relaxation for back muscles.
Absolutely. Deep tissue massage helps increase blood flow by working through the deeper layers of muscle and connective tissue. This improved circulation not only reduces inflammation but also aids in relieving tension and promoting overall muscle recovery.
Deep tissue massage helps reduce inflammation by increasing blood flow to the affected areas and working out tight, tense muscles. This process aids in flushing out toxins from the muscles and soft tissues, which can reduce inflammation and promote healing.
While deep tissue massage primarily targets physical pain and muscle tension, it can also positively impact mental health. By relieving tension and reducing pain, it can contribute to a sense of relaxation and well-being, helping to alleviate stress and improve your overall mood.
The frequency of deep tissue massages depends on the severity of your muscle pain and tension. For chronic conditions or to achieve significant results in reducing pain and improving posture, multiple sessions may be necessary. Your licensed massage therapist can recommend a schedule based on your needs.
Deep tissue massage works by applying firm pressure and slow, deep strokes to target the deeper layers of muscle and connective tissues. This helps to release muscle tension, reduce pain, and improve blood circulation, ultimately relieving pain in tight or chronically tense areas.
Unlike other massage types that primarily aim for relaxation, deep tissue massage uses more intense pressure and deep strokes to address chronic muscle tension, pain, and tight areas. It’s particularly beneficial for individuals with conditions like ankylosing spondylitis or those who experience chronically tense muscles.
Deep tissue massage is particularly effective for treating trigger points, which are tight areas within muscles that can cause pain in other parts of the body. By applying sustained pressure and deep strokes, licensed massage therapists can help release these points and reduce the associated pain
At Body Ache Escape, the cost of a deep tissue massage varies based on the level of the therapist performing the massage. A 60 minute massage is $90 at the licensed level, $100 at the advanced level, and $110 at the master level. Each session is designed to help you achieve relaxation and refresh your body. Whether you’re seeking a full body massage to complement your wellness routine or seeking relief for specific tendon issues, our therapists provide the highest quality care. We also offer gift cards, making it easy to give your body the care it deserves.
At Body Ache Escape, several skilled massage therapists specialize in deep tissue massage to provide you with the best massage experience. Shelia, Kyron, AJ, Paige and Maggie are all experts in this modality. These therapists are trained to perform deep tissue massage designed to release toxins, reduce inflammation, and target deeper muscle groups. Whether you’re looking for a 60-minute massage or a luxurious 90-minute session, our team offers a full range of services to help you unwind and achieve overall health. Combine your session with additional treatments like acupuncture or reflexology to maximize the benefits of massage. Call us today to book your appointment and get the full Body Ache Escape experience.
Deep tissue massage can be intense due to the firm pressure used to target deeper layers of muscle tissue and relieve stress. This form of massage is designed to address specific problem areas and may cause some discomfort, especially with existing pain and tension. However, it shouldn’t be excessively painful. A consultation with a licensed practitioner at a reputable day spa, like Body Ache Escape in Columbus, OH, can help customize your massage experience to ensure it’s both effective and tolerable. Combining techniques like Swedish massage, cupping, or aromatherapy can provide a more soothing massage. Always communicate with your massage therapist to adjust the pressure for a comfortable and beneficial session.
That depends! Swedish is great for relaxation, deep tissue works out the knots, and hot stone melts away tension. If you’re not sure, just call us—we’ll help you decide.
Monthly is a good baseline, but weekly or bi-weekly can be great if you’re dealing with chronic pain, stress, or training for something physical.
At Body Ache Escape, we prioritize the well-being and safety of our clients above all. While a full body massage can offer numerous benefits, there are certain conditions and situations where getting a massage might not be the best way to care for your health. It’s crucial to provide accurate information on your health history form and discuss any health concerns with our licensed massage professionals before scheduling a massage appointment. This ensures that any recommendations made are in your best interest and that you receive the most appropriate care and advice.
Here are specific situations where a massage should be avoided:
- Immediately after chemotherapy.
- Presence of a contagious skin infection.
- During a high fever.
- Presence of a blood clot.
- During or immediately after acute stages of a stroke, heart attack, or shock.
- Intoxication due to drugs or alcohol.
- Immediately after major surgery.
- During an episode of meningitis.
- Experiencing severe, unexplained internal pain.
- During a hemorrhage.
- Presence of severe atherosclerosis or acute pneumonia.
- Pregnant women suffering from eclampsia.
- Presence of severe hemophilia or advanced kidney failure.
- During episodes of respiratory or liver failure.
- In the case of appendicitis or highly metastatic cancers like lymphoma or malignant melanoma.
- Advanced complications of Diabetes Mellitus 1 or 2.
- Sudden onset of severe, undiagnosed headache.
- During any organ failure.
- Presence of pitting edema or chronic active hepatitis.
- During infective or non-infective endocarditis/pericarditis.
- Presence of a lung abscess or lung tumor.
- During sepsis or bacteremia.
- If a patient has a contagious, airborne, infectious disease such as flu, colds, sore throat due to strep throat, shingles, etc.
It’s always a good idea to consult with your doctor’s care team and a doctor’s written recommendation before seeking a massage under these conditions. If you have any of these conditions, please consider postponing your massage until it is safe to receive one, and feel free to contact our studio for any additional information. We accept credit cards and adhere to a strict privacy policy to protect your email address and other personal information.
We believe in the holistic benefits of massage therapy treatments and welcome clients of all ages to experience the rejuvenating effects of a full-body massage. However, it is our policy that clients of minor age, specifically those under 16 years old, must be accompanied by a parent or guardian throughout the duration of their massage appointment. This is an important thing to ensure the safety and comfort of our younger clients while they are on the massage table.
Before the session begins, a consent form must be signed by the accompanying adult, authorizing the massage therapy treatment. This is a crucial step in our process, allowing our licensed massage therapists to provide the best care possible while respecting and adhering to professional standards set by the American Massage Therapy Association.
We understand that knowing the qualifications of our massage therapists at Body Ache Escape is crucial for building trust and ensuring you have the best massage experience possible. All of our massage therapists are licensed by the Ohio State Medical Board, a credential that mandates at least 800 hours of education at an accredited massage school. This rigorous training ensures that our therapists are well-versed in addressing various medical conditions and health concerns, and are proficient in delivering a range of massage therapy treatments tailored to your specific needs.
Our therapists are trained to provide not just a good massage, but a therapeutic experience that can alleviate long-term aches, chronic injuries, and contribute to overall well-being. Whether you prefer less pressure or a full-body massage, our therapists are adept at adjusting their techniques to your level of comfort, paying special attention to specific areas of concern, and ensuring the relaxing effects of the massage are optimized with soft music in our serene massage room.
Before your first appointment, our therapists will review your medical history form and discuss any presenting complaints or special considerations to ensure your safety and comfort during the entire session. They are knowledgeable about the benefits of massage therapy, including improved blood flow, reduction of scar tissue, and relaxation of the nervous system. They are also educated on the importance of maintaining a clean and hygienic environment.
We look forward to welcoming you for your first visit and are committed to providing special attention to your needs, ensuring your comfort and relaxation from the initial period to the last massage stroke, and helping you incorporate the benefits of regular massage into your lifestyle.
A muscle is made up of lots of muscle fibers. Sometimes some of those fibres stay contracted while the rest of the muscle relaxes. This creates the “knot” & it feels painful because it is drawing acid (aka. toxins) to the area. Pushing on it helps to stretch the fibers out to allow them to relax again.
Because we’ve been doing this for quite a long time, our hands have built up a certain amount of strength. There is still a limit to the number of hours we can do massage without getting too worn out. We cap our massage time so that we give each of our clients the best massage possible. A proper table height and using various techniques help as well.
The glutes and other hip rotators are almost always included in a massage. These muscles hold a lot of tension which contributes to the majority of low back pain. It would be a disservice to leave them out of a massage.
Your massage should not be painful. If it hurts in a bad way, your muscles will constrict and not be able to release. Please let your massage therapist know if the massage becomes painful at any time. On the other hand, a massage can “hurt so good”. When this happens, just try to relax into the discomfort so that the muscle can be released. You can read about your first massage session here.
Using various techniques and pressure cuts down on a lot of tickling. Being ticklish is most times a sign that your muscles are tight and need a massage.
Yes! Please call the office to schedule your appointment. We do not have online scheduling enabled for couples massage so that we can perfectly align the timeslots.
Author, review, references
Author. Michele Cook, owner of Body Ache Escape Wellness Center, Pickerington, Ohio. Massage therapy educator, podcast host, and long time practitioner focused on practical pain relief. Find her on LinkedIn.
Reviewed by. Senior Massage Team at Body Ache Escape. Last reviewed September 20, 2025. Last edited September 20, 2025.
Medical disclaimer. Educational only. Not medical advice. Talk with your healthcare provider about your specific situation.
References.
- National Center for Complementary and Integrative Health, Massage Therapy overview.
- Cochrane reviews on massage for low back pain and neck pain.
- American College of Physicians guideline on noninvasive treatments for low back pain
