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Fitness

Urban blog | Fitness

TikTok health advice can be a bit of a Wild West. We asked our in-house massage expert to take us for a scroll to debunk the most common myths.

3 spine health myths, debunked

Discover the top 10 benefits of sports massage in this detailed guide from Urban. We discuss blood flow, sleep, stress levels and much more.

The top 10 benefits of sports massage

Can massage really make you less stressed? In this detailed guide we look at the science behind it.

The benefits of a stress relief massage

Climbing is a highly-demanding sport that calls for your whole body to be used, so it’s likely to take its toll. How can a massage help? Let's find out.

Four of the best massages for climbing enthusiasts

Let's chat all things back pain. Because a whopping 80% of us will feel it at some point in our lives – here's the best massages to tackle it.

The four best massages for back pain

If you dread that time of the month, one of these massages might be able to help ease your symptoms

Can massage ease period pain?

Ease aches, whether you run marathons or for the bus.

Sports massage

The massage equivalent of a strong espresso.

Energising massage

Advanced massage techniques designed to ease pain and support recovery – at your pace, in your space.

Injury/pain management

Our signature all-rounder, where relaxation and relief meet.

Urban classic

An ancient healing practice blending movement, pressure and breath – performed on a traditional Thai floor mattress.

Thai yoga massage

Over the course of nine months, a pregnant person's body adapts in incredible ways to support growing life. Here are some of the less talked about transformations and how specialist pregnancy treatments can help.

Six surprising ways your body changes during pregnancy

20 non-baby things your new mum friend will love (and actually use), suggested by another mum.

The best gifts for new mums

From pregnancy self-care and postnatal recovery, to the first few years for new mums, we look at six simple ways to look after yourself while navigating the ups and downs of motherhood.

Maternal mental health tips

Massage has been a central part of Chinese medicine for thousands of years, with records stretching back as far as the 2nd century BCE. Unlike deep tissue or sports massage, which focus on releasing tight muscular knots by targeting blood flow to the area, Chinese massage techniques also aim to promote overall health by easing the flow of energy, or “qi”, around the body.

What is Chinese massage?

Discover what a Thai massage is in this detailed guide where we discuss everything from the history of this ancient practice, to the various benefits of this type of massage.

What is a Thai massage?

Let's de-bunk the benefits of lymphatic drainage to see if it's right for you.

What is a lymphatic drainage massage or detox massage?

Alongside helping hands glide over skin, some massage oils offer plenty of health benefits you might find surprising. Try these five oils to get some extra goodness out of your treatment. 

The five best massage oils to try

Foot massage combines techniques from different traditions to help relax and improve health by pressing on foot nerves. It can make you feel better, boost blood flow, and lower stress

What is foot massage?

Strong pressure, deep relief – ease aches without leaving home.

Deep tissue massage

The massage equivalent of noise cancelling headphones.

Relaxing massage

A calming, holistic foot massage that’ll leave you feeling lighter from head to toe.

Reflexology foot massage

A gentle, soothing prenatal massage for tired mums-to-be. 

Pregnancy massage

Focused support to help reduce swelling and aid recovery after cosmetic surgery.

Brazilian lymphatic drainage

Discover your deepest stretch ever as an expert does the hard work for you.

Assisted stretching

A calming, full-body massage with relaxing oils to help you unwind – wherever your stress shows up.

De-stress massage

The dream-maker. A deeply soothing full-body massage with sleep-enhancing oils to help you drift off with ease.

Sleep massage

Quick, targeted and surprisingly effective – all in just 45 minutes.

Express massage

Extra TLC for the hands and nails, with a classic polish finish.

Classic manicure

The ultimate pampering pedicured, finished with classic polish.

Classic pedicure

Classic polish for fingers and toes, with added indulgence – a scrub, mask and massage.

Classic mani-pedi

The ultimate confidence builder – long-lasting polish on fingers and toes.

Gel mani-pedi

A long-lasting pedicure to keep you walking tall and feeling great.

Gel pedicure

If you’re suffering from a stiff neck, poor posture or frequent headaches, you might want to consider a shoulder massage – here's how you can do it yourself at home.

Try a shoulder massage with these at-home techniques

Epilepsy affects the brain, so it might not seem like something that impacts your massage – but it can. Find out more in this blog.

Can a massage affect your epilepsy?

The Bowen technique is a complementary therapy, similar to massage, used to treat sciatica and anxiety.  Find out more in this blog.

Everything you need to know about Bowen therapy

We spoke to our lead therapist Nadège to understand why sometimes a 90-minute massage is the best choice. How do those extra 30 minutes make a difference?

The benefits of a 90-minute massage

We sat down with our onboarding and quality manager, Alex, to discuss her career leaps, promotions and advice she’d give her younger self.

From photography to people: How I found creativity in helping others

Discover how massage can help relieve the pain, tension and stress caused by fibromyalgia, plus tips for choosing the right technique and preparing for treatment.

What type of massage is best for treating fibromyalgia?

A gentle treatment designed to help you feel lighter, de-puffed and deeply relaxed.

Manual lymphatic drainage

A blood-flow boosting treatment to help minimise the appearance of cellulite.

Sculpting massage

Uncover Edinburgh's hidden hotspots for a trip you won't forget – here's our favourites...

Hidden gems in Edinburgh: A wellness-seeker's guide

Craving a pretty walk or bored of the same route? If you're in Edinburgh, you're pretty lucky...

The best places to walk in Edinburgh

Discover how to spend a relaxing weekend in Edinburgh, from calming walks to an at-home spa experience. Here’s our team’s favourite way to relax in the capital.

How to spend a relaxing weekend in Edinburgh

Make your trip to Edinburgh even more memorable with our unique activity suggestions...

Unique things to do in Edinburgh – our 14 top picks

Can massage benefit your mental health? Yep, in many ways. From better sleep to an overall sense of wellbeing, let’s explore how massage can help your mind unwind.

Mental benefits of massage: How it can boost your wellbeing

Discover how menstrual health coach Destiny uses Urban massages and creative self-care to live intentionally, blending wellness and joy into her everyday.

When monthly massage is a non-negotiable: the menstrual coach doing city life her way

In honour of Random Acts of Kindness Day, we’re putting the spotlight on just one of the many inspiring client stories we’re privileged to play a part of each day. Meet Penny, and hear why Rozalia decided to make her day in December…

Customer story: Penny & Rozalia

We caught up with adventure cyclist and cycling club HospoFixed Founder Ollie Jones about his 10-year love for cycling, go-to recovery methods and top training tips.

Ollie Jones chats about life behind the handlebars

While we're known for massages, did you know we also partner with some of London's best beauty pros? We got to know 10 of our top rated pros over brunch.

Meet the Urban beauty pros

To help keep your back loose, limber and healthy, stretching is frequently overlooked – but here are some quick tips to show you how easy it is.

Stretches to show your lower back some TLC

10 yoga moves to relax, rejuvenate and reawaken

I’m a qualified physio – here’s everything I would (and wouldn’t) do when training for the Euros

Feel-good health and fitness upgrades to power your 2025 routine

From training to the table: Why sports massage has become a non-negotiable in my routine 

Where to go for a relaxing walk in Manchester

Finding sanctuary in cycling – charity founder Ben’s journey through grief

How massage helps this climber reach new heights

Urban customer Hinna, a London-based marketing manager, shares what slow living means to her, how she overcame burnout and the rituals that help her stay grounded in one of the world’s busiest cities.

Finding calm among city chaos: Hinna’s story

Meet the pro: Martin

Life after amputation – photographer Sonny on adapting to a new normal with Urban

How this new Mum finds balance with Urban

If your brain’s still at the beach – read this

I’m a massage therapist, and here’s what sitting at a desk all day is doing to your posture

The productivity of rest: How one hour can change your whole day

I started painting miniatures after work, and my mental health has never felt better

Meet the women leading Urban

How our team keeps burnout at bay

How we’d spend a relaxing weekend in Birmingham

13 indoor things you’ll actually want to do when it’s raining in Birmingham (again)

Our favourite wellbeing activities in Birmingham

Where to go for a relaxing walk in Birmingham

The essential apps for city life

Our favourite hidden gems in Manchester

Our guide to a relaxing weekend in Manchester

The best things to do in Glasgow to relax

The best hidden gems in Glasgow – our 11 favourites

10 unique things to do in Glasgow

Unique things to do in Manchester for a trip with a twist

Perimenopause: Everything you need to know and how massage can help

Massage for grief – finding comfort in difficult times

Crick in the neck? Better call Paul

How weekly osteopathy gave me my life back – in the studio with disabled artist Charlotte

Find something new to do in Manchester with our pick of the best hidden gems. From Britain’s oldest library to at-home massage, discover your next favourite secret.

Take a breather with us and enjoy a relaxing weekend in Manchester – from creative classes to canal strolls, we've got 11 activities to choose from. End the day with an Urban home massage, of course.

Discover unique things to do in Manchester, from secret bars to canal cruises and pottery classes, finished with a relaxing at-home massage to unwind.

So you've hit the gym hard, conquered those weights, and now? Ah, the dreaded aches – also known as delayed onset muscle soreness (DOMS). The badge of honour worn by many fitness enthusiasts. But should it be?

How to reduce DOMS

Sore legs? A massage could be exactly what you need

Give your sore calves a treat with a leg massage

Uncover 11 of the best hidden gems in Glasgow, from secret gardens to historic treasures.

Relax in the city with our top picks – from an at-home massage to scenic walks.

From face yoga to gua sha tools, you’ve probably seen the benefits of facial massage touted all over Tiktok and Instagram. But what’s it actually all about?


To dive deeper, we spoke to Urban facial pro Alice Croeser. She told us all about different facial massage techniques and their benefits and strangest facial massage trends she’s heard of.

How to give yourself a face massage

From Thai to deep tissue, different kinds of massages impact the body in unique ways. The right type for you will depend on your health, needs and preferences.

15 different kinds of massage

No matter what TikTok tells you, steaming, cold-water bathing and pore-stripping isn’t the answer for opening or closing your pores. In fact, nothing is.  Let's find out more.

Do pores open and close? Let’s put this beauty myth to bed

Reflexology is more than a glorified foot rub – it can help release tensions that can have an effect on the whole of your body. Here’s how…

Five things a reflexology massage therapist can tell

Discover how often you should get a massage in this guide where we discuss a range of massage treatments, including deep tissue and sports massage.

How often should you get a massage? The ultimate guide

Often confused, but really very different. Let's compare lymphatic drainage and anti-cellulite massages

Lymphatic drainage and anti-cellulite massage – what’s the difference? 

A guide for the worriers among us, set to put your mind to rest about potentially-awkward massage moments. 

The overthinker’s guide to a home massage

Skincare advice flooding your feed? Us too. To get to the bottom of it all, we’ve called for help from facialist expert Latticia Morapedi. 

Three skincare myths, debunked

From struggling with personal loss to finally finding peace, Ben’s on a mission to bring the same comfort to others in pain. For World Mental Health Day, we caught up with him to chat about the creation of his charity, The New Normal, and discovered how cycling became his saviour during his darkest time.

The effects of massage therapy tend to be cumulative, but you may also feel relief from your very first appointment.

How can massage help to relieve back pain?

When working from home, it can be easy to forget to take regular breaks. In a world of increased time spent on digital devices, screen fatigue is very real. 

Five great stretches to do at your desk

If prioritising better mental health has been on your list for a while but something’s always got in the way (whether it’s money, time or lengthy waiting lists), our sponsor is on hand to make things that little bit easier. Use code URBAN20 to get 20% off your first month.

 Make better mental health a priority with online counselling

We’ve created your new go-to list for all things health, sports and fitness. From recovery balms to tailored fitness apps, tasty meal preps to health supplements, you can find a range of things you never knew you needed.

The Urban fitness handbook

From self-care tips to their take on the most beneficial massages, here’s how Urban pros plan to keep themselves shining in the darkness this winter.

Burn bright, not out – Urban pros on how to avoid burnout

A relaxing massage can be a great way to set the tone for a better night's sleep, but which is best? From classic Swedish to new-age CBD, we explore the pros and cons.

The best massage for a good night's sleep

Get a better understanding of tennis elbow, how to treat it and why it’s so important to get treatment as early as possible.

Tennis elbow and massage: The ultimate guide

Sciatica can be a literal pain in the butt. In this guide, our in-house massage expert Patrik recommends the best treatments to ease pressure on the sciatic nerve and in turn provide relief.

The best massage for sciatica pain relief

Discover why regular massage sessions, according to science, could be one of the best things you do for your wellbeing – physically and mentally.