By Dr. Danielle Reghi, DACM, LAc | Zen Space Wellness – Portland, Oregon
At Zen Space, one of the most common requests we get when people call for a massage is:
“Do you have someone who can really get in there?”
Deep tissue massage is by far the most popular massage style we hear clients ask for—but it also happens to be one of the most misunderstood. There seems to be a perception that deep tissue equals maximum pressure, and that the more intense the massage, the more effective it must be. But is that really true?
Let’s take a closer look.
What Massage Is (and Isn’t)
Massage is an incredibly therapeutic tool. It helps:
- Encourage blood flow
- Support detoxification
- Move lymph
- Improve venous return
- Ease muscle soreness and tension
- Activate the parasympathetic nervous system (aka “rest and digest”)
That means it can be powerful for relaxation, healing, and overall well-being. But massage isn’t a one-size-fits-all fix. Sometimes, what your body truly needs is acupuncture, chiropractic care, or a combination of modalities. And when it comes to deep tissue massage specifically, more pressure is not always better.
What Deep Tissue Massage Actually Means
Most people assume deep tissue means deep pressure. In reality, deep tissue massage is about accessing the deeper tissues of the body — thoughtfully and intentionally.
A skilled practitioner begins by warming up the superficial tissues with lighter pressure. This helps the nervous system relax, reducing muscular guarding. From there, they gradually work through layers of connective tissue and muscle to reach deeper structures.
Applying strong pressure right away can actually trigger the opposite of relaxation. It may lead to what we call rebound tension — where the body tenses up in response to too much pressure, too fast. This can result in:
- Muscle spasms
- Soreness that lingers
- Stiffness the next day
- In some cases, even minor injury
A Look at the Body’s Layers
To understand deep tissue work, it helps to understand the layers of the body:
1. External Layers:
- Skin: The body’s sensory-rich protective layer
- Adipose tissue: Fat that insulates and protects
2. Connective Tissue:
Connective tissue includes fascia, tendons, ligaments, and even blood. Fascia weaves throughout the entire body, surrounding muscles, bones, and organs. Light or deep pressure can influence it depending on the intention.
3. Muscle Layers:
Muscles are layered, too. In the upper back, for example:
- The large trapezius muscle sits on top
- Beneath it: rhomboids, levator scapulae, splenius capitis/cervicis, and serratus posterior To reach those deeper muscles, you must first soften the surface ones—not blast past them with pressure.
4. Bone Level:
Bones provide structure and support, but massage doesn’t directly manipulate bone. However, the connective tissue surrounding bones (like periosteum) may respond to targeted, intentional pressure.
5. Viscera (Internal Organs):
Surprised? Visceral massage works with the connective tissue surrounding internal organs. It’s one of the deepest forms of bodywork—but it requires an especially gentle, calming approach to avoid triggering the fight-or-flight response.
So What Makes Deep Tissue Massage Effective?
Not brute force. True deep tissue massage is a balance of pressure, technique, and nervous system awareness. When done well, it:
- Creates space and movement in the deeper tissues
- Reduces chronic tension and postural strain
- Encourages full-body relaxation
Overly aggressive pressure? That may leave you feeling worse, not better—and it’s harder on your massage therapist, too.
When I Get Massage…
Personally, I view massage as a relaxation tool—a way to unwind my body and activate healing from within. When I have a sports injury or structural imbalance, I turn to acupuncture or chiropractic to address it more directly.
In a perfect world? These modalities work together:
- Massage to relax the body
- Acupuncture to regulate and heal tissue
- Chiropractic to align and restore function
Final Thoughts
Deep tissue is not just deep pressure. It’s a skilled, slow, and intentional journey into the deeper layers of your body.
So next time you ask for a deep tissue massage, remember: More pressure isn’t always better. Trust the process—and your provider—to work with your body, not against it.
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