In a fast-moving and often stressful city like NYC, building a consistent self-care routine isn’t a luxury—it’s a form of survival. Massage therapy plays a key role in relieving chronic pain, reducing stress, and restoring healthy, functional movement. But the question we hear most often is: “How often should I get a massage?”
There’s no single answer that works for every body. Still, after working with thousands of clients, we’ve identified clear patterns that can help you choose the right massage frequency for your lifestyle and goals.
How Often Should I Get a Massage? The Simple Answers
- First Rule: Don’t wait for a crisis. Introducing massage into your routine before something goes wrong means fewer sessions overall and far better long-term injury prevention.
- Second Rule: When dealing with active pain, aim for a short series of sessions spaced no more than two weeks apart. Most clients need 3–8 sessions to reset dysfunctional patterns and restore movement.
- Third Rule: Once your pain has stabilized, shift to a maintenance rhythm. For people with high-stress jobs or intense workout schedules, a massage every 2–4 weeks works best. For those with lower daily demand, a maintenance session every 6–12 weeks is often enough to stay pain-free.
How Often Should I Get a Massage? Specific Recommendations for Different Lifestyles
When my job has me sitting at a desk for long hours
Sitting for extended periods gradually teaches your body to treat your desk posture as the “default.” Muscles shorten, fascia stiffens, and even basic activities—like carrying groceries or taking a yoga class—can expose hidden weaknesses caused by too much time in a seated position. Over time, this leads to predictable patterns of strain and injury.
A weekly or biweekly massage therapy series can help reverse these postural habits. A sequence of 3–8 sessions with less than two weeks between each one typically makes a noticeable difference in posture and mobility. Once you’re pain-free, follow the general maintenance guidelines above to stay ahead of recurring tension.
A good massage therapist near you can also offer corrective exercises, posture cues, and simple self-care strategies. Practicing these between sessions reduces how many visits you’ll need and helps maintain progress long term.
Getting massage therapy to help recover from surgery
During post-surgical recovery, massage therapy can complement physical therapy by reducing pain, improving circulation, easing scar tissue restrictions, and supporting lymph flow when swelling is present. This is especially effective when coordinated with a physical therapist, typically seen 1–3 times per week.
Most clients benefit from massage every 1–2 weeks during the recovery phase. Your surgeon or doctor should be consulted to confirm when massage is appropriate for your specific procedure, as certain surgeries require more caution than others.
If insurance reduces or ends your physical therapy coverage before you’re fully recovered, weekly or biweekly massage sessions can help maintain progress until you’re able to return comfortably to daily and athletic activities.
For chronic pain or stress due to autoimmune disorders
Autoimmune-related symptoms can include rheumatoid arthritis, lupus, fibromyalgia, migraines, depression, insomnia, and more. These conditions often fluctuate, creating cycles of pain, fatigue, or stress.
Massage therapy can help regulate stress and reduce symptom intensity. For most clients, a rhythm of every 2–4 weeks works well. More severe conditions—or newly diagnosed ones—may benefit from weekly sessions until symptoms stabilize.
Pairing massage therapy with light movement, consistent hydration, and an anti-inflammatory diet can further support symptom management. Ongoing communication with your therapist and healthcare team is key to recognizing what works and adjusting as needed.
When I have an active lifestyle
For gym-goers, recreational athletes, or anyone training regularly, sports massage can support recovery, reduce injury risk, and improve overall performance.
Massage frequency depends on your training intensity:
- Once a month for general fitness and moderate activity
- Every 2–3 weeks during high-volume or high-intensity phases
- Weekly for competitive training periods
- More frequent sessions for elite or professional athletes
If you have a major event or demanding workout scheduled within 24 hours, let your therapist know. A lighter, mobility-focused session is often more beneficial than deep tissue work when you’re close to a performance day.
When I am pregnant
Pregnancy brings rapid, full-body changes that can affect posture, mobility, and comfort. Massage can help ease back pain, hip tension, swelling, and stress throughout all three trimesters.
We generally recommend:
- Once a month in the first and second trimesters
- Every 2 weeks in the third trimester
For more details on prenatal massage, see our Guide to a Peaceful Pregnancy.
Massage Therapy Is Cumulative — Consistency Is Key
Massage works best when sessions build on each other. During the early stages of treatment, spacing sessions too far apart can cause your body to revert to old patterns. Once your symptoms stabilize, a steady maintenance routine helps you stay mobile, resilient, and pain-free.
Our goal is always to help clients reach the “maintenance” phase—a stable place where sessions become restorative tune-ups rather than problem-solving interventions.
We look forward to seeing you at our studios for your next massage! – David
Watch: How Often Should You Get a Massage?
Prefer to learn by watching instead of reading? This short video breaks down the same principles we use in the clinic when helping clients build an effective massage schedule. It’s a helpful recap if you want the essentials in just a few minutes.
