7 Types of Massage: Which Is Best and What to Expect

During a typical massage, a licensed massage therapist uses their hands to manipulate your muscles and other soft tissue. But there are many techniques they may use, and many different types of massage.

Some types use gentle pressure, while others deeply prod your knotted muscles. Some types don’t knead your muscles at all. Massage therapy can also incorporate elements like hot stones or aromatherapy. 

Some approaches may be better for relaxation, while others may be better for working out muscle tension or managing chronic pain.

Read our guide to the most common types of massage, what they feel like, and the benefits each type may offer.

What are the benefits of massage therapy?

People get massages for a range of reasons. One of the more popular reasons is pampering and relaxation. But massage therapy may do more than just help you relax. Massage therapy is also thought to:

• Relieve muscle knots and tension

• Release connective tissue, like tendons

• Improve blood flow

• Reduce inflammation

• Reduce stress hormones 

Evidence is somewhat limited on how much massage can help you feel better. This is partly because it’s hard to do large, controlled studies on massage. Still, reviews of existing studies have found that massage may benefit a range of musculoskeletal conditions. Many people find that having regular massages helps them feel better.

Some of the conditions massage may help include:

• Stress

• Pain

• Low back pain

• Posture and flexibility

• Anxiety

• Fatigue

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What are the different types of massage therapy?

There are many types of massage therapy. Massage is usually performed by a licensed massage therapist (LMT), who uses their hands or forearms to press, knead, tap, or rub different parts of your body. While some therapists specialize in one type of massage therapy, many incorporate different styles and approaches based on individual needs. 

Here’s what to expect from seven different types of massage therapy.

1. Swedish Massage

A Swedish massage involves mild pressure applied with the palms of the hands. Therapists use long, gliding strokes on muscles and tendons. And they may gently knead, squeeze, tap, and shake muscles to reduce stiffness and tension.

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How it feels 

Swedish massage tends to feel like light to moderate pressure on your muscles. It’s meant to feel relaxing and comforting without discomfort. Swedish massage is often a full-body massage covering your whole back, legs, and arms.

Good to know

Swedish massage is ideal for:

• Relaxation and stress relief 

• Those who don’t enjoy heavy pressure or probing into muscles

• Anyone looking to ease symptoms from some health conditions like pain and fatigue

2. Deep Tissue Massage

This massage uses targeted pressure to address tight muscles and soft connective tissues like tendons. It aims to relieve underlying pain, tension, and muscle imbalances.

How it feels

Deep tissue massage feels like firm, steady pressure directly on your muscle knots. The therapist may hold the pressure until the muscle releases. The pressure may be uncomfortable, but it shouldn’t be painful. Always tell your therapist if you’re having pain during the massage.

Good to know

Deep tissue massages are:

• Popular with athletes and can help relieve muscle knots and tightness

• Helpful for different types of pain

• Not necessarily relaxing, and you may be sore after the massage or the next day

3. Shiatsu Massage

Shiatsu massage is a Japanese style of massage therapy. It’s usually a full-body massage. The therapist uses their thumbs or pads of their fingers to stimulate acupressure spots along the meridians or energy channels in your body. It’s thought to improve circulation.

How it feels 

A shiatsu massage feels like gentle but steady pressure on different points of your body. The therapist may create a shaking or rocking sensation with this technique. But they don’t typically knead or massage your muscles. The pressure should be firm but not painful. 

Good to know 

Shiatsu massage is usually:

• Less intense than a deep tissue massage

• Helpful in treating pain and sleep issues 

• Done fully clothed without oils

4. Traditional Thai massage

Thai massage, or Nuad Thai, is part of Traditional Thai Medicine (TTM). TTM focuses on moving energy, called Sen, within your body. A Thai massage therapist won’t actually massage you with hands-on pressure. Instead, they’ll stretch, manipulate, and move your body to help improve energy flow and remove energy blockages. Thai massage may be helpful for treating different types of pain, including back pain, headaches, and chronic pain.

How it feels

Traditional Thai massage is a full-body treatment that involves stretching, body manipulations, and in some cases, yoga-style movements. The therapist will use their hands, elbows, and even feet on your body. They may sit on top of you and pull or move your arms and legs in various ways.

Good to know 

Thai massage is a bit unique for these reasons:

• You’re usually fully clothed and no oils are used. 

• It may not be for you if you’re uncomfortable with someone manipulating or pulling on your body.

5. Sports Massage 

Sports massage is often used to improve flexibility, muscle recovery, and athletic performance. It combines deep tissue and light techniques to loosen muscle knots and improve blood flow. It tends to focus on specific areas of the body that are injured or overused in sports. 

How it feels

Sports massage can feel like firm, steady pressure on muscles and tendons. The therapist usually focuses on certain areas of your body. It may not be relaxing or comforting. 

Good to know

Sports massages are usually best for:

• Athletes 

• Anyone doing intense athletics, like training for a marathon or playing on a competitive sports team

6. Hot Stone Massage

During a hot stone massage, a therapist places smooth, heated stones on parts of your body before the massage. The stones are usually warmed in hot water. “Heat helps to dilate the blood vessels, which relaxes the tissue and nerves,” said Chris Nobles, a licensed massage therapist at the Hospital for Special Surgery in New York City. He added that the increased blood flow from the heat can also help relax your muscles.

How it feels

A sheet or towel is placed between your skin and the heated stones. It should feel warm and comforting like a heat pack. The stones shouldn’t feel like they’re burning you. Let your therapist know if the stones feel too hot. 

Good to know

Heated stones:

• Can be used with other types of massage

• May not be appropriate if you have certain conditions, like neuropathy or some skin conditions — talk to a healthcare professional before trying this type of massage

7. Aromatherapy Massage

Aromatherapy massage is a full-body treatment that uses essential oils, which are concentrated plant extracts. A therapist will apply diluted essential oils to your skin and massage them in while you inhale the aroma released in the room. 

Essential oils commonly used in aromatherapy massage include:

• Lavender oil

• Chamomile oil

• Lemon oil

• Sandalwood oil

How it feels 

Aromatherapy is often combined with gentler types of massage, like Swedish massage. The essential oil can enhance feelings of relaxation and comfort.

Good to know

Essential oils may cause:

• Skin irritation, so if you have sensitive skin, do a patch test first

• Headaches and asthma to worsen if you’re sensitive to strong smells

What is a medical massage?

Medical massage is a type of massage recommended by a healthcare professional to help treat a specific condition. It’s typically used as a complementary approach to traditional treatment. Medical massage can incorporate different types of massage.

The types of problems and symptoms that may benefit from medical massage include:

• Back pain and other types of chronic pain

• Knee osteoarthritis pain

• Sciatica

• Cancer-related issues

• Fibromyalgia

• Long COVID-19

• Lymphedema

• Plantar fasciitis

• Sleep issues 

Which type of massage is best for pain?

Certain types of massage may be more helpful for relieving pain. 

For specific areas of pain, like lower back pain or neck pain, massage that goes deeper to release muscle knots and tension may be more helpful than lighter, full-body massage. These types include:

• Deep tissue massage

• Shiatsu

• Thai massage

• Sports massage

For chronic pain, a gentler approach or therapies focused on moving energy pathways and increased circulation may be best. Adding heat therapy can further help by opening blood vessels and stimulating blood flow. Gentler massage therapies include:

• Swedish massage

• Aromatherapy massage

• Hot stone massage

What to expect when you get a massage

Massage therapists have different approaches, but here’s what you can expect before, during, and after your massage.

Here is what you can expect before your massage:

• Massages usually take place in a relaxing environment with low lighting and soft music.

• For first-time clients, therapists may ask you about any injuries, allergies, or other issues you have. 

• Before your massage, discuss what to expect, and any preferences or specific needs with your therapist.

• For most types of massage, the therapist will leave the room for you to undress to your comfort level. You can usually keep your underwear on if you prefer. In Thai or shiatsu massage, loose clothing may be provided.

During your massage, here is what you can expect:

• The massage table will be padded and includes a face cradle so you can lie face down without turning your head or neck. You’ll remain covered with a sheet, except for the area being massaged. 

• For Thai and shiatsu massage, a low table or floor mat may be used instead. 

• Your breasts and genitals will always be covered and won’t be massaged. 

• As the treatment begins, the therapist will ask you if the pressure is okay or uncomfortable. If anything is ever uncomfortable, tell your therapist. 

• Massages usually last from 30 minutes to an hour.

After your massage:

• Your therapist will leave the room so you can get dressed. 

• You may feel super relaxed and even lightheaded, so get up slowly.

• It’s helpful to drink water afterward. 

• Payment is usually handled after the session. While tipping is optional, it’s common to tip your therapist.

Frequently asked questions

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Written by:

Denise Maher

Denise has been on the consumer health beat for over 20 years. Most recently, she was an executive editor at Everyday Health.

Edited by:

Laurie Tarkan

Laurie Tarkan is a senior health editor for general health and well-being at GoodRx. She has an extensive background in health journalism, and wrote regularly for The New York Times for a decade.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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