Whether you’re an athlete, a desk worker, a busy parent, or simply someone who values self-care, regular massage therapy can be a powerful tool for maintaining your physical and mental wellbeing. But a common question we get is: How often should I be getting a massage to get the most benefit?

The answer depends on your individual needs, lifestyle, and health goals. Here's a breakdown to help guide you.

1. For General Wellness, Stress Management & Maintenance

Frequency: Every 4–6 weeks

If your goal is to maintain a sense of relaxation, reduce everyday stress, and keep your body moving well, a monthly massage is typically ideal. This frequency allows your therapist to address tension before it becomes chronic and helps maintain muscle flexibility and balance. If you have high stress, our massage therapist may suggest weekly until symptoms settle.

Benefits:

• Reduces cortisol (stress hormone) levels
• Enhances sleep quality
• Supports immune function
• Promotes better posture and body awareness

2. For Chronic Pain or Injury Recovery

Frequency: once per week initially, tapering to fortnightly as symptoms improve

Massage can play a crucial role in managing conditions such as lower back pain, neck and shoulder tension, migraines, or soft tissue injuries. In the early stages of treatment or flare-ups, more frequent sessions may be needed. As you progress, your therapist can help you gradually reduce the frequency while maintaining results.

Benefits:

• Improves circulation and lymphatic drainage
• Reduces inflammation and muscle tightness
• Speeds up recovery from injury
• Supports physiotherapy or exercise rehab plans

3. For Athletes and Active Individuals

Frequency: Weekly to fortnightly, depending on training load

If you’re training regularly—whether you're a runner, cyclist, dancer, or hitting the gym—massage helps to manage muscle fatigue, enhance performance, and prevent overuse injuries. Scheduling massages around your training cycles can significantly improve recovery time.

Benefits:

• Speeds up muscle repair
• Improves range of motion
• Reduces risk of injury
• Enhances performance and body mechanics

4. For Desk Workers or Those with Sedentary Jobs

Frequency: Every 2–4 weeks

Prolonged sitting, poor posture, and repetitive strain can lead to tight hip flexors, rounded shoulders, and neck pain. Regular massage can counteract these effects and improve posture and comfort in your day-to-day routine.

Benefits:

• Eases muscle tension from prolonged sitting
• Encourages better posture and alignment
• Reduces headache and jaw tension
• Improves circulation in stagnant areas

Consistency is Key

Regardless of your reason for getting a massage, the most important thing is consistency. Just like exercise or a healthy diet, regular massage offers the best results when it becomes a routine part of your self-care.

Talk to Your Therapist

At Auckland Physiotherapy, our massage therapists work alongside our Physios to tailor treatment plans to your specific needs. Whether you're managing pain, recovering from injury, or simply looking to relax, we’ll help you determine the best frequency and style of massage to support your health journey.

Ready to feel the benefits of regular massage?
Book your next session here or call us on 09 366 4480 to speak with our friendly team.