No Pain, No Gain: Rethinking Pressure in Massage Therapy
The phrase “no pain, no gain” might be common in the gym, but when it comes to registered massage therapy (RMT), it’s not always the best mindset. While some therapeutic techniques may involve mild discomfort—especially when addressing chronic tension or trigger points—pain should never be the goal, or the norm.
The Difference Between Therapeutic Discomfort and Unnecessary Pain
Not all discomfort during a massage is a bad thing. In fact, some therapeutic techniques—like working into trigger points or breaking up scar tissue—can cause temporary discomfort as part of the healing process. This is known as therapeutic discomfort, and it’s often described as a “good hurt.” It might feel intense, but it’s usually tolerable and leads to a sense of release, relief, or increased mobility shortly afterward.
Signs you’re experiencing therapeutic discomfort:
You can still breathe deeply and stay relaxed through the sensation.
The discomfort feels targeted and manageable, not overwhelming.
There’s a sense of progress or release as the therapist works through an area.
You feel better, not worse, after the session—maybe a little tender, but not in pain.
On the other hand, unnecessary pain is a sign that your body is being pushed too far. When pressure crosses the line, the nervous system may go into a protective state—tightening the muscles, restricting breath, or activating a fight-or-flight response. Instead of releasing tension, this kind of pain can actually reinforce it.
Signs the pressure may be too much:
You’re holding your breath, clenching, or tensing up during the massage.
The pain feels sharp, burning, or “too much” to tolerate comfortably.
You’re thinking, “I just need to get through this,” instead of staying present.
You feel sore, inflamed, or worse after your treatment—sometimes for days.
It’s important to understand that more pressure doesn’t mean more benefit. I'm trained to work effectively without causing harm—and I always prioritize your feedback. If something feels off, you’re allowed (and encouraged) to speak up. Your body’s signals are valid and deserve to be respected.
Does Massage Therapy Have to Hurt to Be Effective?
The short answer is no. Massage therapy works best when it supports the body’s natural healing processes, not when it overrides them. In fact, too much pressure can cause the nervous system to become guarded, potentially increasing muscle tension, inflammation, or even soreness after a session.
Finding the Right Pressure for You
The “right” pressure is different for everyone. Some people feel best with deeper, more targeted techniques. Others find that gentle, soothing touch provides the greatest release. Your preferences are valid—and they may even change from session to session.
The most important thing? Let your RMT know how it feels. I’ll work with you to find a pressure that’s effective and comfortable.
Healing Doesn’t Have to Hurt
It’s important to remember that pressure during massage is often a matter of personal preference. Some people enjoy deeper work, while others find lighter pressure more relaxing and effective. Neither is “better”—what matters is how your body responds. More pressure does not automatically mean a more effective treatment. And most importantly, there’s no pressure to enjoy or endure deep pressure. Your comfort matters, and your preferences are valid.
I'm trained to assess your needs and adjust techniques accordingly. Open communication is key—I want your feedback to ensure your session is both safe and beneficial.
So the next time you’re on the table, remember: healing doesn’t have to hurt. A good massage meets your body where it’s at and helps guide it toward balance and relief.
Meet Emily Vostrel
Emily is a registered massage therapist at Qi Integrated Health who believes that effective massage doesn’t have to be painful. With a calming presence and a personalized approach, she tailors each session to your needs—working with your body, not against it. Whether you prefer gentle pressure or focused therapeutic work, Emily’s goal is to create a safe, supportive space for your body to relax and heal.
