Why Does Massage Hurt?
Why Does Massage Hurt?
Years ago, I came across a fantastic YouTube video by Tom Myers, creator of Anatomy Trains, titled Why Does Massage Hurt. In it, Myers describes pain as “sensation combined with the motor intention to withdraw.” In other words, pain isn’t just about pressure or force — it’s about the body’s instinct to pull away or tense up. Without that instinct, there’s no pain, only sensation.
This idea shifted everything for me. Because so often, during a massage or bodywork session, what feels “painful” isn’t the pressure itself. It’s the unconscious tightening against the pressure. When we allow our tension to be met — when we receive the touch instead of fighting it — pain often shifts into a range of other sensations. That’s where patterns of tension begin to unwind.
Three Types of Pain
Myers describes three distinct types of pain:
Pain going into the body — like when an injury occurs.
Pain stored in the body — patterns of tension that form to protect an injured area.
Pain coming out of the body — the sensation of those old tension patterns finally release.
The challenge is that, in a session, our nervous system sometimes mistakes pain coming out of the body for pain going into the body. That’s when we grip, brace, or push away from the pressure — trying to keep the old protection pattern in place. Which is why awareness matters so much.
Honoring Protection Patterns
These protective responses exist for a reason — to keep us safe. They helped us survive an injury, strain, or emotional overload. The last thing we want to do is bulldoze through them. Forcing tissue to release beyond its capacity is pain going into the body. It reinforces tension rather than dissolving it.
This is where a skilled practitioner comes in — someone who can sense your readiness, help you meet the discomfort with awareness, and guide you safely into release without pushing past your edges.
Awareness and Breath
In my years of practice, I’ve worked with clients on both ends of the spectrum:
People so disconnected from stored pain that even the deepest pressure brings no sensation.
People so acutely aware that even the lightest touch feels overwhelming.
Both require the same thing: the ability to stay present with what arises. This is why I often remind clients, “We cannot let go of what we don’t know we’re holding onto.”
Awareness is step one. Breath is step two. To hold your breath is to hold your tension. Think about what happens when pain goes into the body — we gasp, clench, or freeze. But when we breathe through the sensations, we teach the nervous system it is safe to let go. The injury is not happening now. What you are feeling is the old imprint, and your breath gives permission to release it.
Emotional Pain in the Body
This doesn’t just apply to physical injury. Our bodies respond to emotional pain in the same way. Grief, stress, and fear can all be stored as tension. A heavy chest, a knotted stomach, a clenched jaw — these are the body’s ways of protecting us from overwhelm. Over time, those protections become patterns, just like they do after a physical injury.
That’s why bodywork is so powerful. It’s not just about muscles — it’s about reconnecting with the bodymind and giving stored experiences the chance to move through.
The Takeaway
Pain isn’t the enemy. It’s sensation, plus our instinct to pull away. When we shift from withdrawing to breathing and noticing, we create the space for release. Yes, with awareness — but also, with breath.
Ready to Tune Into Yourself?
If you’re local, book a Bodywork session and experience what it’s like to release stored tension in a safe, supported way.
Not nearby? Through online coaching, I’ll guide you in building bodymind awareness from wherever you are. Together we’ll unwind old patterns, shift your relationship with pain, and reconnect you with your body’s signals.
Either way, the next step is the same: notice, breathe, and let your body show you it’s safe to let go.
