Does Massage Pressure Really Matter? Here’s What the Research Says
By the team at Epoch Health
When it comes to massage therapy, one of the most common questions we get asked is:
"How much pressure is the right amount?"
The short answer? It depends. The effectiveness of your massage often hinges on the right pressure - not too light that it feels like a gentle rub, and not so deep that you’re clenching through the pain. But what does the evidence actually say?
Let’s break it down.
The Science of Pressure
Research has shown that massage pressure isn’t just about what feels good - it actually triggers different physiological responses in the body.
A study by Dr. Tiffany Field at the University of Miami found that moderate pressure massage activates the parasympathetic nervous system (your body’s “rest and digest” mode), resulting in:
Lower heart rate and blood pressure
Reduced cortisol (stress hormone) levels
Enhanced immune function
This type of pressure can help your body enter a true state of relaxation and recovery.
Deep Pressure: When It Helps (and When It Doesn’t)
Deep tissue massage is often recommended for people with chronic tightness or pain. And yes, when done correctly, it can:
Break down stubborn knots
Improve circulation
Reduce long-standing muscular tension
However, more pressure doesn’t always mean better results. Studies have shown that if the pressure is too intense, it can:
Aggravate inflamed tissues
Trigger a pain response, not a healing one
Leave you feeling bruised or more sore than relieved
In fact, Crawford et al. (2006) emphasised the importance of adapting massage pressure to individual tolerance to prevent negative outcomes.
Your Brain Matters Too
The subjective experience of massage - how it feels to you - plays a big role in how effective it is.
One study found that people who perceived massage pressure as “too painful” were less likely to:
Feel satisfied with the treatment
Experience significant therapeutic benefits
Return for follow-up care
At Epoch Health, our therapists are trained to listen to your feedback and adjust the pressure accordingly. Your comfort is key to a successful outcome.
What’s the “Right” Pressure Then?
Light Pressure: Best for sensitive individuals, relaxation, or lymphatic drainage.
Moderate Pressure: Often the sweet spot for most people - effective for recovery and relaxation.
Deep Pressure: Helpful for chronic issues - but must be applied carefully and never be painful.
The right pressure is the one that allows your body to release tension without tensing up more.
What You Can Do
Communicate during your massage - don’t hesitate to speak up!
Let your therapist know if the pressure feels too light or too firm.
Remember: You should be able to breathe and relax, not brace through discomfort.
At Epoch Health, Your Comfort Guides Our Care
Our massage therapists are trained to adjust and tailor their pressure to suit your needs - whether you're recovering from an injury, managing stress, or simply need to unwind.
If you're not sure what type of massage or pressure is right for you, just ask. We’re here to guide you through every step of your health journey.
Book a massage with us today and feel the difference that the right pressure can make.