5 Keys to Self-Care for Massage Therapists

Massage therapy is a rewarding but physically demanding field. It can take a toll on the body.

Many therapists experience injuries related to improper body positioning, technique, repetitive motion and fatigue. To sustain a long, healthy career and avoid pain, it's important to prioritize self-care for massage therapists. Regular stretching, correct body-mechanics, and regular breaks can help avoid these injuries. 

In this blog we explore five essential strategies to help massage therapists safeguard their well-being and continue their practice effectively.  

Related: Chill Out! Stress and Burnout in the Healthcare Professional 

Examining techniques 

The first step in avoiding injuries is to practice body positioning and technique. Massage therapists should keep their feet firmly grounded and engage their legs to support their body weight. This helps reduce strain on the lower back and upper body. Incorporating exercises like lunges and squats can strengthen the legs and promote even weight distribution. 

A strong core is crucial for maintaining a stable posture and supporting the spine during sessions. Massage therapists should include core-strengthening exercises, such as planks, bird dogs, and deadlifts, in their routine.  

Additionally, therapists who avoid excessive forward head posture or tilting to the side helps prevent neck and upper back strain. They can prevent this by not following their hands with their eyes and taking breaks to relax the neck muscles. Incorporating chin tucks and shoulder blade squeezes as part of their routine can help, too. 

To avoid overuse injuries, therapists should not rely solely on their thumbs for applying pressure. Instead, they should use the palms, knuckles, and forearms throughout the session. Regularly stretching the hands and wrists by gently pulling the fingers back can also help reduce tightness and prevent injuries. 

Adjusting your massage workspace 

The setup of a massage therapist's workspace is also crucial in preventing injuries. Therapists should adjust the table height to suit their anatomy, ensuring they can keep their palms flat on the table while standing. This setup helps maintain relaxed shoulders and proper spinal alignment. 

An effective way to achieve this is by investing in an electric lift table. These tables allow therapists to easily adjust the table’s height to match their needs and apply pressure correctly using their body weight. The table’s width should be appropriate for their reach, preventing overextension. 

If therapists experience pain or injury, do not ignore it or push through the discomfort. Ignoring these symptoms can lead to chronic injuries and potentially force them out of work.  

If pain remains, consult a physician and adjust body mechanics to prevent further damage.  

Knowing and respecting their limits 

Massage therapists should pace themselves to maintain long-term health and prevent burnout. Overworking can lead to injuries and reduce the quality of their service. Massage therapists should establish a balanced work schedule, avoiding packing their day with too many clients. This may mean they need to turn down some appointments to give their body adequate time to rest and recover. 

Each person’s limits are different. Therapists should learn about their limits and find the number of sessions they can comfortably perform without risking fatigue and injuries. Over time, therapists need to adjust their schedule to physical changes, especially as they age.  

Breaks between sessions are equally important. These are times to refuel with food, rehydrate, and relax. By maintaining a reasonable pace, therapists can sustain a longer career and offer high-quality services to clients.  

The importance of a healthy lifestyle 

Healthy diet, hydration, exercise, sleep and stress management are all key aspects of a healthy lifestyle. For busy massage therapists, they are critical elements of self-care. 

A healthy balanced diet can provide the required energy for a massage therapist to perform their work effectively. It prevents fatigue and helps maintain a strong immune system, which is crucial for preventing illness and injury. 

Additionally, adequate protein and calorie intake supports muscle function and recovery. This is essential for therapists who rely on physical strength and endurance. Healthy eating also contributes to quicker recovery from any job-related strains or injuries. 

Therefore, therapists should consume plenty of vegetables, fruit, legumes, lean meat and fish, eggs along with some healthy carbs like rice, couscous and quinoa.  

Staying hydrated is equally essential to self-care for massage therapists. It aids in muscle recovery, keeps the energy levels high, and improves mood and cognitive function. These benefits are crucial for therapists to provide a high-quality massage session and maintain their overall well-being.  

Last but not least, exercise and sleep are vital. Exercise, just like yoga and Pilates, not only aids in better mental health, but also improves strength, flexibility and posture. These help make massage therapy less strenuous. 

An average of 7-8 hours of restorative sleep can help a therapist’s mind and body recover. It improves mental clarity, mood, immune function and reduces stress. It helps their performance in and out of the massage room. 

Maintaining a healthy work-life balance 

Massage therapists, like many professionals, often struggle with work-life balance. Their personal time frequently overlaps with their work. 

Because they are deeply invested in their clients' well-being, therapists find it hard to fully disconnect from work. It is challenging for them to stop thinking about their clients' needs once the day ends. However, setting firm boundaries is essential to avoid burnout and chronic stress. These issues can negatively impact their well-being and performance. 

One effective way to maintain balance is by setting clear business hours and strictly adhering to them. Massage therapists should turn off work-related communication after certain hours. They should also resist the temptation to accommodate every client request. 

Learning to say “no” professionally is another skill. For instance, offering alternative appointment times when overbooked helps maintain both client relationships and personal boundaries. 

Moreover, therapists should avoid sharing too much personal information with clients. This keeps the session client focused. Setting these rules can allow therapists to recharge and enjoy their personal time guilt and stress-free.  

Getting regular massages 

Regular massages are just as important for therapists as for anyone else. While other responsibilities can make it easy to neglect this, they should make it a priority to be on the massage table themselves.  

Massages can keep the therapists physically and mentally refreshed, improve function, mobility and provide relaxation. It can boost their motivation for their profession. 

Getting regular massages can set a good example for clients, showing commitment to the benefits and power of massage therapy. It gives a valuable insight into the clients' perspective for therapists. 

It allows therapists to better understand the dynamics of the sessions, and refine their techniques, improving their services. They can also learn new modalities, fresh perspectives and expand their professional network.  

Ultimately, taking regular massages supports both personal and professional growth, leading to a long-lasting and fulfilling career. 

Conclusion 

While massage therapy is a rewarding career, it poses physical challenges that require attention. For a long and healthy career, therapists should prioritize proper body mechanics, adjust their workspace and train regularly.  

Maintaining a balanced diet while staying hydrated and managing stress through adequate sleep are also crucial.  Sticking to their schedule can prevent burnout and allow them to maintain passion and enthusiasm.  

By following these strategies of self-care for massage therapists, therapists can protect their health, improve the quality of their services and enjoy a fulfilling career.