Massage therapy is a useful tool for managing stress, easing muscle pain, and improving your overall health. But how often should you get one so that you get the full benefits?

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Why People Get Massages

It helps to understand why people get massages in the first place. The reason matters because it affects how frequently you should schedule sessions.

Here are the most common reasons:

• Stress relief and relaxation
  
  

• Chronic pain or tension (back, neck, shoulders, etc.)
  
  

• Sports recovery or muscle soreness
  
  

• Posture issues or work-related strain
  
  

• Injury recovery or physical therapy
  
  

• Better sleep or circulation
  
  

How Often Should You Get a Massage?

If you’re just looking for basic guidance, here’s a simple breakdown:

For stress relief or general wellness: 1–2 times per month

These sessions help lower cortisol (stress hormone) levels and promote better sleep and mood.

If you have a high-stress lifestyle, regular monthly massages can:

• Reduce anxiety
  
  

• Help with burnout
  
  

• Improve your focus and energy levels
  
  
  

For chronic pain or muscle tension: Once a week or every other week

If you deal with ongoing issues like:

• Lower back pain
  
  

• Stiff shoulders or neck
  
  

• Tight hips or glutes
  
  

...then more frequent massages may be necessary.

Once a week is often the recommended starting point, especially if the pain is affecting your daily life. As your symptoms improve, you can switch to every two weeks or once a month.

Consistent massages can help:

• Reduce inflammation
  
  

• Improve mobility
  
  

• Break the cycle of muscle tension
  
  
  

If you’re an athlete or work out a lot: Once or twice a week during training periods

If you’re a runner, a weightlifter, or just hit the gym regularly, massage can help:

• Speed up recovery
  
  

• Prevent injuries
  
  

• Loosen tight or overworked muscles
  
  

One to two massages per week during intense training phases can make a big difference. During off-season or lower-activity periods, you can scale back to once a month.

Sports massages also help with:

• Range of motion
  
  

• Flexibility
  
  

• Recovery from minor strains or tightness
  
  
  

If you’re recovering from an injury: Follow your therapist’s or doctor’s plan. Might be weekly.

In this case, your massage schedule should be guided by your physical therapist, chiropractor, or doctor. Depending on the injury, you might need:

• Once or twice a week early in the recovery stage
  
  

• Once every two weeks as your condition improves

Massage can help reduce scar tissue, increase circulation, and support healing. But be careful: not all types of massages are suitable for every injury, especially in the early stages. Always check with a medical professional first.

For posture correction or desk-job strain: Every 3–4 weeks, depending on the severity

Desk jobs often lead to:

• Poor posture
  
  

• Tight hips
  
  

• Neck or shoulder strain
  
  

• Lower back pain
  
  

Even if you’re not in pain, getting a massage every 3–4 weeks can help prevent problems from building up.

If you already feel discomfort, start with biweekly sessions. Once your posture and muscle tension improve, switch to a monthly schedule for maintenance.

Signs You May Need More Frequent Massages

Not sure if you’re going often enough? Here are some signs that you may benefit from more regular massage sessions:

• You feel sore, tight, or stiff most of the time
  
  

• Pain or discomfort keeps coming back
  
  

• You notice headaches, poor sleep, or fatigue
  
  

• You’re training hard or recovering slowly from workouts
  
  

• You sit for long periods and feel tense after work
  
  

These symptoms suggest your body isn’t fully recovering between sessions.

Can You Get Massages Too Often?

Yes, it’s possible to overdo it, especially if the massages are too intense or too frequent for your body to handle.

Overdoing it can lead to bruising, muscle soreness, fatigue, and inflammation (in rare cases).

For most people, once a week is a safe upper limit unless a healthcare provider suggests otherwise. If you ever feel worse after a massage, talk to your therapist and consider adjusting the schedule or style.

Tips for Getting the Most Out of Your Massages

• Stay hydrated before and after your session
  
  

• Communicate with your therapist about pressure, pain points, and goals
  
  

• Stretch regularly between sessions
  
  

• Track your results to see what’s working
  
  

• Be consistent. Don’t wait until the pain returns
  
  

Summary

How often you should get a massage depends on your goals and how your body feels. For general relaxation, once or twice a month works well. For pain, injury, or sports recovery, once a week or more may be needed. 

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