Massage Do’s and Don’ts: What to Avoid for the Best Experience

When it comes to massage therapy, the small things matter more than you might think. Whether you’re stepping into a spa for the first time or you're a regular on the table, knowing what not to do can make a huge difference in how you feel during and after the session.

When you walk into a spa and realize you should’ve Googled ‘massage etiquette’ first.

Think of these “don’ts” as simple acts of mindfulness—not strict rules, but gentle reminders that help you get the most out of your time, while also showing respect for your therapist and your own body. Let’s walk through the key moments of your massage journey and explore what to avoid, and why.

Before the Massage

1. Don't Eat a Heavy Meal It’s tempting to grab a full lunch or snack before your appointment, especially if you’re on the go—but lying down with a full stomach can leave you feeling bloated, uncomfortable, or even nauseous. Aim for something light an hour or two beforehand so your body can focus on relaxing, not digesting.

2. Don't Wear Strong Perfumes or Colognes Scent is powerful. A strong fragrance may seem pleasant to you, but for your therapist—or the next client—it can be overwhelming and distracting. Therapists work in close proximity, and many studios strive to maintain a calming, neutral environment. When in doubt, go scent-free.

3. Don't Arrive Late Life happens, but try your best to arrive on time or a few minutes early. Rushing in late can mean a shortened session and leaves little time to discuss your goals or needs with the therapist. Give yourself space to breathe, relax, and ease into the moment before the massage even begins.

   
   

During the Massage

1. Don't Hold Your Breath When something feels intense or unfamiliar, it’s natural to tense up and stop breathing—but that’s the opposite of what your body needs. Deep, slow breaths help calm your nervous system and let your muscles soften, making the massage more effective and enjoyable.

2. Don't Tense Up You’re here to relax, not do a workout. Try to let go of control, even if you’re not used to being still. If you notice yourself clenching your jaw, holding your shoulders, or tightening your hands, take a moment to exhale and let it all go.

3. Don't Hesitate to Communicate A massage is not one-size-fits-all. Your therapist needs your input to make the experience right for you. If something feels off—whether it’s the pressure, temperature, music, or positioning—speak up. You won’t hurt their feelings; you’ll actually help them do their job better.

   
   

After the Massage

1. Don't Rush The session might be over, but your body is still processing. Take your time getting up. Sit for a moment, stretch gently, and give your nervous system a chance to catch up. Hurrying out the door can rob you of the full benefits of that peaceful state you just created.

2. Don't Engage in Strenuous Activity Your muscles have just been softened, lengthened, and possibly realigned. Jumping straight into a workout, lifting heavy objects, or intense movement could undo some of that work. Give your body at least a few hours—ideally a full day—to rest and integrate.

3. Don't Forget to Hydrate After a massage, drinking water isn’t just about flushing toxins—it helps support your muscles and joints, reduces soreness, and keeps your body functioning well. A bottle of water post-massage is like a bow on a beautifully wrapped gift.

   
   

General

1. Don't Use Your Phone This is your time. Let go of distractions and allow yourself to fully unplug. Keeping your phone on silent or off ensures the quiet, meditative space remains intact—not just for you, but for everyone around you.

2. Don't Be Afraid to Ask Questions Whether it’s your first massage or your fiftieth, curiosity is welcome. Don’t hesitate to ask your therapist what a technique is for, how often you should come back, or what areas they recommend focusing on next time. Your therapist is there to help, and informed clients usually get better results.

   
   

   

   That post-massage glow hits different when the stress finally melts away.

   
   

By being mindful of these small but meaningful details, you’re not just avoiding discomfort—you’re creating the best possible massage experience for yourself. And when you show up with awareness and openness, your therapist can meet you there, helping your body truly rest, release, and heal.