Massage Shouldn’t Hurt – Why ‘No Pain, No Gain’ Is Doing More Harm Than Good
- Lynneah Smith
- Jun 5
- 3 min read
One of the first questions I ask new clients is, “Do you typically prefer light, medium, or firm pressure?” Most simply respond with their preference, but too often, I hear something to the effect of “make it hurt.”
There is a common misconception that massage therapy must be deep and painful to be effective. Don’t get me wrong, there is absolutely a place for deep tissue work. However, there’s a difference between performing deep work that is done gradually and with intention versus jumping right into the massage with an elbow.
Massage therapy can be gentle, restorative, and still deeply effective. I’m here to share why the concept of “no pain, no gain” is a myth and how it’s actually doing more harm than good.
Feel the Burn?
Though the concept of “no pain, no gain” has been used for millennia with teachings by Greek poets like Sophocles and visionaries like Benjamin Franklin to name a few, the phrase was popularized in the 1980s by Jane Fonda in her video series of aerobic workouts. She would say “no pain, no gain” and “feel the burn” as she put viewers through intense exercises.
I don’t know about you, but “feel the burn” is not a phrase I want used when getting a massage. Sure, “feel the burn” makes sense when I’m lifting heavy weights at the gym or increasing my heart rate in a cardio class. Those are the times I want to challenge my body. During a massage, however, I want to heal it.
The Body Responds to Safety, Not Struggle
One of the most impactful benefits of massage therapy is its positive effect on our nervous system. Have you ever fallen asleep or heard your stomach gurgle during a massage? That is your nervous system communicating with you. Gentle, nurturing touch activates the parasympathetic nervous system – a.k.a. the body’s “rest and digest” state. (I always tell my clients I take the belly gurgles as a compliment – if you’re relaxed, I’m doing my job.) When we create a sense of safety, the body lets go more easily than when it’s bracing against pain.
Pain Isn’t Always Productive
It’s important to consider that pain is a complicated topic and uniquely personal. What is painful to one person could be an entirely different sensory experience to someone else. I always advise my clients that a little discomfort is okay – sometimes massage can be uncomfortable as tight muscles are released. But if you’re experiencing pain like you want to scream or jump off the table, we’ve gone too far.
We want the body to melt, not brace. Pain can trigger tension, guarding, or even inflammation – exactly what we’re trying to reduce.
What Can You Expect?
As a therapist, if I’m working on a muscle and feel it contract (like your biceps would if you picked up something heavy), I can immediately tell that I need to reduce the pressure. Passive massage is most effective when the muscles are relaxed, and I can warm the tissue gradually and work into deeper pressure without activating them. However, I don’t feel what you feel as the person receiving touch. The most important thing to remember is to provide feedback. If the pressure is too much or you’re experiencing any sort of pain, let your therapist know. We love feedback and want to know the best way to help you.
Shifting the Mindset: Trust Your Body’s Wisdom
Pain isn’t a badge of honor – it’s information. Your body is innately smart and responding to your cues is the fastest way to promote healing. You can receive gentle, restorative touch AND experience outcomes like improved mobility, reduced pain, better sleep, and so much more.
I hope you’ll join me in retiring the “no pain, no gain” mindset. Instead, let’s think “firm but not forceful.”
And if you’re interested in putting this into practice, I invite you to schedule an appointment with me. I would be honored to work with you!
(717) 321-6752
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