Thai massage benefits: what it is, how it helps and who should be careful

Thai massage is a traditional practice from Thailand in which the therapist combines pressure along lines of the body with passive stretches; the session takes place on a mat, fully clothed and without oil. In Thailand it's called nuad thai and is passed down from generation to generation, and in 2019 UNESCO inscribed it on the list of the Intangible Cultural Heritage of Humanity (UNESCO). Today people far beyond Thailand choose it, most often to recover from physical strain and stress.

What is Thai massage?

It's a combination of pressure-point work, stretches and a calm breathing rhythm. It feels a little like yoga that someone else does for you: your arms and legs are gently guided into bends, twists and stretches.

Unlike classic massage, there's a lot of movement: you're gently turned, bent and stretched, and the therapist uses their own body weight. That's why many people describe the feeling afterward not only as relaxation but as lightness in the body.

How does Thai massage work? What happens in a session

The session takes place on a wide mat on the floor rather than a massage table. The therapist uses palms, thumbs, elbows, knees and even feet, gradually moving from the feet up to the head.

• Start — gentle pressure on the feet and legs.
• Middle — work on the back, arms and shoulders, stretches in different positions.
• Finish — neck and head, then quiet rest.

A session usually lasts one to two hours. On your first visit, ask for a gentler technique so you can see how it feels.

Arrive a few minutes early so you can change without rushing and tell the therapist how you're feeling and what you'd like.

Why is Thai massage done fully clothed?

Because the massage is done without oil and includes many stretches and position changes. Loose clothing lets the therapist move your arms and legs and keeps you comfortable. Spas often provide a light outfit, but you can also come in your own soft workout clothes.

Thai massage benefits: what does it do to your body?

Massage in general is considered a way to release muscle tension and feel calmer (NCCIH). Small studies found reduced perceived stress and changes in relaxation-related measures after a traditional Thai massage session (PubMed).

• A feeling of lightness and mobility after the stretches.
• Relaxed muscles in the back, neck and legs after physical strain or long hours of sitting.
• Calm: the slow rhythm and deep breathing help you switch off.

If mobility matters to you, your own practice complements the massage stretches well — ideas in "Flexibility after 40".

Why can Thai massage be painful?

The sensations can be intense because the therapist uses deep pressure and stretches tight muscles. But you don't need to put up with pain: a good therapist adjusts the pressure to the person.

How to prepare for a session and how often to go

Wear comfortable clothes, don't eat a heavy meal 1–2 hours before the massage and tell the therapist how you're feeling in advance. After the session, drink some water and don't plan a hard workout right away.

For recovery, one session every 1–4 weeks is enough for many people. Between sessions, techniques from "Self-massage for muscle recovery" and "Foam rolling" will help keep your muscles in shape.

If your muscles are a little sore the next day, ask for gentler pressure next time. If discomfort lasts several days or you notice pain and numbness, see a doctor.

You'll want to hold on to that post-massage lightness a bit longer. For comfort in motion, some people choose IceWave (more in our article about IceWave), and for calm and relaxation, Y-Age Aeon: according to LifeWave, the patches do not enter the skin and put nothing into the body.