6 Habits That Are Quietly Ruining Your Massage (And How to Fix Them)

You've carved out time, set the mood, and your massage therapist is on the way. But somehow, an hour later, you don't feel quite as restored as you hoped. Sound familiar? You're not alone — and more often than not, a few small habits are quietly getting in the way of an otherwise excellent session.

A massage is one of the most effective tools you have for managing stress, easing muscle tension, and restoring balance to a body that works hard every day. But like any therapeutic practice, you get out what you put in. Whether it's the noise you leave on in the background, the coffee you grabbed an hour before your appointment, or the fact that you're back answering emails twenty minutes after your therapist packs up — these things matter. They shape the quality of your experience in ways most people don't think about until it's too late.

Imagine finishing a session feeling genuinely light. Your shoulders aren't hovering near your ears. Your mind has actually gone quiet. You've got nowhere to rush to because your therapist came to you, and your couch — or your bed — is five steps away. That's the experience a well-prepared, intentional massage can offer. And it's far more accessible than most people realize, especially when you're receiving treatment at home.

Massage therapy works through several interconnected physiological mechanisms. Manual pressure applied to soft tissue stimulates the parasympathetic nervous system — the branch responsible for rest and recovery — while simultaneously reducing cortisol levels and increasing the release of serotonin and dopamine. Myofascial release techniques break up adhesions in connective tissue, improving circulation and restoring range of motion. Swedish and deep tissue techniques encourage venous and lymphatic return, which supports the body's natural detoxification processes. But here's the thing: all of these mechanisms depend heavily on the state you're in when you receive the treatment, and on what you do immediately afterward. A tense body holds back. A rushed body doesn't recover.

Understanding what supports your nervous system — and what undermines it — is the difference between a massage that feels nice and one that actually changes how you feel for days.

6 Habits That Are Getting in the Way of a Great Massage

1. Leaving Your Phone On

This one seems obvious, but it's the habit that's hardest to break. A vibrating phone on the nightstand, a notification ping, even the low-grade anxiety of knowing your phone is nearby and active — all of it keeps your nervous system from fully downshifting. Put it on airplane mode before your session begins. The world will still be there in 90 minutes.

2. Not Communicating Your Needs

Your massage therapist is a trained professional, but they're not a mind reader. If your lower back has been especially tight this week, say so. If you prefer a firmer pressure, or if a certain area feels tender, speak up — before the session starts and during it if anything changes. This is your treatment. The more your therapist knows, the more precisely they can help you. Staying silent out of politeness is one of the most common ways people walk away from a session feeling like something was missed.

3. Keeping Noise or Distracting Music On

Atmosphere isn't decoration — it's part of the treatment. Auditory stimulation keeps the brain engaged when it should be winding down. Whether it's the TV in the other room, street noise from an open window, or playlist choices that feel more energizing than calming, sound has a direct impact on how deeply you relax. Talk to your therapist about what works for you. Some people find complete silence ideal; others prefer soft, ambient sound. Either is valid — what matters is that it's intentional.

4. Rushing Back Into Activity Afterward

One of the biggest advantages of receiving massage at home is that you don't have to get dressed and navigate traffic after your session. Your body has just gone through a significant neurological and circulatory reset. Jumping straight into a workout, running errands, or sitting back at your desk undoes a good portion of that work. Give yourself at least 30 to 60 minutes of rest after your session. Even lying down with your eyes closed for a bit makes a meaningful difference in how you feel the next day.

5. Skipping Water — Before and After

Hydration is directly tied to the quality and longevity of your results. Massage increases circulation and lymphatic activity, which accelerates the movement of metabolic byproducts through your system. If you're not well hydrated, your body can't flush those out efficiently, and you're more likely to feel fatigued or slightly achy the next day. Drink water before your session, and keep a large glass handy for right after. This is especially relevant during Montreal winters, wh