The summer months are a time for adventure. Sunshine-filled days call us outdoors—whether it’s hiking a new trail, paddleboarding across still water, or simply soaking up the sun poolside with a good book. While these warm-weather experiences can be soul-nourishing, they also carry a hidden risk: too much sun.
Even with diligent SPF application, wide-brimmed hats, and moments of shade, sunburns can still happen. Whether mild or more severe, a sunburn can leave you feeling uncomfortable, fatigued, and uncertain about how to continue your wellness routine—including your next massage appointment.
So, what’s the truth? Can you receive a massage if you have a sunburn?
The short answer: yes—sometimes. And in some cases, it may actually support your healing.
At Heights Wellness Retreat, we believe in personalized, intentional self-care. That means meeting your body where it is—even when it’s tender, inflamed, or in need of repair. In this post, we’ll dive into how massage therapy can be used as a tool to support skin and body recovery after sun exposure, when it’s safe, and what you should know before your next visit.
Understanding Sunburn: What Happens Beneath the Surface
Before we talk massage, let’s look at what a sunburn actually does to your body.
Sunburn is an inflammatory response to overexposure to UV (ultraviolet) radiation, which damages the DNA in your skin cells. Your body responds by increasing blood flow to the affected areas—hence the redness, heat, and inflammation. In more severe cases, the body also triggers an immune response to help remove and replace damaged cells, which is why peeling occurs days later.
While we often treat sunburn as “just a skin thing,” it’s actually a full-body event. Sunburn can leave you feeling dehydrated, fatigued, even nauseated. And because your body is working hard to repair itself, it may be more sensitive than usual.
That said, your body is also incredibly intelligent—and there are ways we can support its natural recovery mechanisms, including through gentle, intentional massage therapy.
Is It Safe to Get a Massage with a Sunburn?
The answer depends on three key factors:
1. The Severity of Your Sunburn
If your sunburn is severe—characterized by blistering, extreme tenderness, or broken skin—you should absolutely avoid massage over the affected area. In these cases, your skin is in the acute phase of injury and needs time to recover without physical manipulation.
However, mild to moderate sunburns—those that are a few days old and no longer painful to the touch—may benefit from certain types of massage therapy. At Heights Wellness Retreat, our licensed therapists are trained to assess your condition and adapt their techniques accordingly.
2. How Long It’s Been Since the Burn Occurred
Timing matters. A fresh sunburn that occurred within the last 24–48 hours is generally too sensitive for massage. But if your sunburn is in the later stages of healing, your skin may be more resilient and able to tolerate light pressure or focused techniques on unaffected areas.
3. The Location of the Burn
Sunburns are often localized—to the shoulders, chest, or back, for example. If the affected area is small or isolated, your massage therapist can work around it while still providing therapeutic relief to the rest of your body.
Benefits of Massage Therapy During Sunburn Recovery
If your skin has moved past the acute phase and you’re cleared to receive a massage, here are some ways it may actually enhance your recovery:
1. Moisturization with Plant-Based Oils
One of the most immediate needs after a sunburn is hydration—inside and out. During your massage, your therapist may use nourishing oils like jojoba, coconut, or sunflower seed oil, which mimic your skin’s natural sebum and deeply moisturize without irritating damaged tissue.
At Heights Wellness Retreat, we also offer aromatherapy enhancements that include healing essential oils such as lavender and chamomile, known for their anti-inflammatory and skin-soothing properties. These oils can help relieve lingering discomfort and promote cellular repair.
2. Increased Circulation
Massage naturally improves blood and lymphatic flow, which helps deliver oxygen and nutrients to tissues in need of repair. This increase in circulation can assist your body in clearing away damaged cells and rebuilding healthy skin.
It also encourages hydration of the skin from within—drawing moisture to the surface, which can be especially helpful if you’re feeling dry and depleted post-burn.
3. Stress Reduction to Support Healing
Sunburns are more than skin-deep. Your body is in repair mode, and stress can slow that process. Massage triggers the release of endorphins and serotonin, which help your body shift out of its fight-or-flight state and into a parasympathetic state—one focused on rest, digest, and heal.
Reducing physical and mental tension during this time allows your body to direct energy and resources toward recovery.
What to Expect During Your Session
When you arrive at Heights Wellness Retreat with a recent sunburn, here’s how we tailor your experience:
Consultation First: Your therapist will speak with you before your session to understand where you are in your healing journey. They’ll ask about the location, severity, and age of your sunburn.
Customized Pressure & Technique: We’ll avoid any areas that are still painful or irritated and adjust the pressure as needed. Lighter techniques like Swedish massage or lymphatic drainage may be recommended over deep tissue.
Product Selection: Your therapist may recommend specific oils or enhancements that nourish and cool the skin. We always avoid anything that might cause additional irritation, such as products with alcohol or artificial fragrance.
Post-Massage Recommendations: You may be advised to continue hydrating, avoid additional sun exposure, and use cooling agents like aloe or witch hazel at home.
When to Skip Your Massage
While there are benefits, it’s also important to know when not to book or proceed with your massage:
If your skin is blistering or broken
If the sunburn covers a large portion of your body
If you’re experiencing fever, chills, or other signs of sun poisoning
If your skin is still hot and sensitive to even light touch
In these cases, your body needs time, hydration, and perhaps a visit to your healthcare provider. We’ll be here when you’re ready.
Sun Safety as a Foundation of Wellness
At Heights Wellness Retreat, we’re passionate about whole-body health—and that includes prevention. Here are a few sun safety reminders to protect your wellness this summer:
- Reapply SPF 30+ every 2 hours, especially after swimming or sweating
- Wear protective clothing like UPF-rated hats and long sleeves
- Hydrate constantly, as dehydration worsens sunburn symptoms
- Seek shade between 10am and 4pm, when the sun is strongest
- Use soothing skincare post-sun exposure—aloe, cucumber, or chamomile
Final Thoughts: Healing, Elevated
Sunburn is an inconvenience—but it doesn’t have to derail your wellness journey. With the right guidance, care, and timing, massage therapy can be part of your healing process.
At Heights Wellness Retreat, we see massage not just as a luxury, but as a therapeutic tool for body and soul. Whether you're recovering from a sunburn, navigating stress, or simply in need of grounded self-care, we're here to help you restore balance and rise to your highest self.
Got a sunburn but still want to keep your wellness routine intact?
Let our expert therapists create a session customized for your needs—safely and effectively.
