If your head regularly feels like it’s auditioning for a jackhammer solo—or you’ve got that vice-grip band tightening around your skull—you’re probably dealing with migraines or tension headaches (or both). These aren’t just annoying; they’re neurologic and muscular conditions that mess with your focus, sleep, and mood. Therapeutic massage isn’t just a feel-good add-on—it’s an evidence-supported approach that targets neck and jaw tension, calms your overworked nervous system, and interrupts the pain loop. Fewer headaches. Less intensity. More you.
TL;DR: Massage therapy can reduce the frequency and intensity of migraines and tension headaches by easing neck and jaw tension, improving circulation, and calming the nervous system. Studies in Ann Behav Med (2006) and Int J Neurosci (1998) show up to 71 % pain reduction and fewer weekly headaches with targeted massage.
If that sounds familiar, you’re not alone. Most of our clients come in wondering if the pain will ever stop — and discover it can.
Can massage therapy really help with migraines and tension headaches?
Massage therapy addresses both the muscular and neurological drivers of chronic headaches. It reduces stress-related muscle contraction in the neck, shoulders, and jaw, while normalizing central nervous-system overactivity that amplifies pain signals.
- Clinical research links massage to significantly fewer migraine attacks and improved sleep quality (Lawler & Cameron 2006).
- Pain-intensity scores dropped by 71 % in one controlled study (Hernandez-Reif et al., Int J Neurosci, 1998).
- These benefits compound over time—massage acts as a prophylactic therapy, not just a short-term fix.
When paired with posture correction and TMJ release, results often extend beyond pain relief to better focus, sleep, and mood stability.
For one client, the cycle of tension and headaches felt endless — until we traced the pain back to her jaw muscles.
What does research say about massage for migraines?
Massage therapy has been studied as a non-pharmacological intervention that reduces headache frequency, duration, and disability.
| Year | Condition | Outcome | Source |
|---|---|---|---|
| 2006 | Migraine | Fewer attacks per week | Lawler & Cameron, Ann Behav Med |
| 2008 | Tension-Type Headache | Headache duration cut by 30 % | Moraska & Chandler, J Manip Physiol Ther |
| 2021 | Migraine + Neck Pain | Improved ROM and pain reduction | Flinn et al., IJTMB |
“Manual therapy has positive effects on pain intensity, pain frequency, and disability.” – Espi-López GV et al., Neurología 2021
Researchers attribute these outcomes to two main mechanisms:
- Reduction of central sensitization – massage modulates pain processing in the brain and spinal cord.
- Autonomic nervous-system balance – by reducing cortisol and stimulating parasympathetic activity, it breaks the stress-headache cycle.
Let’s be honest — when your neck feels like a concrete column, you’ll try anything that works.
Which massage techniques work best for headaches?
Several techniques show measurable results for both migraine and tension-type headaches:
- Myofascial Release & Cupping Therapy – Loosens fascial restrictions and improves neck mobility, easing the deep-seated tension that often triggers headaches.
- Trigger Point Therapy – releases hyper-irritable spots in the suboccipital and shoulder muscles that radiate pain to the head.
- TMJ Massage – relieves jaw clenching (bruxism), a common headache contributor.
- Deep Tissue and PNF Stretching – restore muscle length and reduce postural strain.
“Including anterior neck and jaw muscles in treatment strategies provides additional benefit in reducing headache frequency.” – Al-Oraibi et al., IJTMB 2020
Here’s what we see in the clinic every week: tension headaches aren’t just in your head — they start in your shoulders.
At Got Knots Massage Therapy, Brittany Forrest RMT integrates these approaches with postural assessment and stress-management coaching for durable, whole-body results.
You don’t have to wait for your next migraine to hit before you act. The right combination of care can keep them from starting
Who should consider massage for headache relief?
Massage is ideal for:
- Desk-based professionals with neck and shoulder stiffness
- Frequent migraine sufferers seeking non-drug prevention
- Clients with TMJ or postural tension
- Anyone under chronic stress or poor sleep patterns
Consistent, well-timed sessions retrain the body to relax, preventing pain before it starts rather than reacting after it hits.
What Happens If You Ignore It
Chronic tension headaches and migraines rarely vanish on their own. Ignoring them can:
- Amplify stress and anxiety, keeping the body in a constant state of alert.
- Increase fatigue, as poor sleep quality compounds the pain cycle.
- Affect mood and focus, leading to irritability, missed work, and burnout.
Your body’s alarm system is asking for attention—massage helps you hit the “reset” button instead of pressing snooze.
Start Relieving Headaches Today
Imagine waking up clear-headed, shoulders relaxed, and the day ahead feeling manageable again. Our certified therapists specialize in evidence-based relief for migraines and tension headaches—tailored to your pain pattern and pressure preference.
