Massages are one of life’s simple—but sometimes confusing—pleasures. With so many different varieties, it can be hard to know which kind would be best for your needs.
A good massage is truly a treat and can offer many health benefits, but there are over 200 different massage techniques and types, all treating different needs and providing various benefits. Which one should you choose? Here are 10 of the most popular types of massages to meet your varied needs.
Massages for relaxation and stress relief
Some massages are more soothing than others, leaving you feeling like you’ve been wrapped in a cloud and the “reset” button pressed on your body.
Swedish massage
This is the most common type of massage therapy, and what many people think of when they hear the word “massage” or try to give someone else (or themselves) a good massage. Swedish massage uses a combination of these basic movements:
Long, sweeping strokes (effleurage): usually used at the start and end of a massage.
Muscle kneading and rolling (petrissage): where the muscles are worked on just as one would knead dough.
Friction: where deep pressure is applied to a particular spot with the thumb, fingertips, or knuckles.
Rhythmic tapping (tapotement): fast, percussive movements like chopping and even pounding. (Trip Savvy notes, however, that percussion techniques have fallen out of favor for Swedish massages because they’re not relaxing—the way that karate chops to your naked, oiled body could be distracting)
Best for: An intro to massage, stress relief, relaxation, releasing cramped or tense muscles, couples massage
Hot stone massage
During a hot stone massage, your body is not only weighted down with hot, smooth stones, but the masseuse also uses the stones to massage your body. It’s like being caressed by the smoothest (rollerball-like) hands, but also being (lightly) scorched by them. A hot stone massage is mostly relaxing, but it also is more invigorating than your run-of-the-mill massage, thanks to the almost-too-much heat keeping you in the moment instead of letting you drift off. The heat helps release the tension in your back and shoulders, mostly, so those muscles can be worked on more effectively.
Best for: “Centering” yourself, releasing very tense muscles, relaxation
Chair massage
You’ve probably seen these strange contraptions at conventions, the mall, nail parlors, the airport, and maybe even in your office. Chair massages position you sitting face forward in a padded chair so the therapist can massage mostly your neck, shoulders, and back. The good thing is you don’t have to take off your clothes or have oils slathered all over you. The bad thing is you don’t get a thorough whole-body massage as you do with other methods. Also, as these massages are often done in public places, you might have trouble relaxing. Depending on the massage therapist, however, a chair massage can really get the tension out of your upper body.
You might see other kinds of chair massages, like massage chairs in malls you put a few dollars in to sit in, but if you’re going to spend money on that, you might as well buy a good massage pillow for your home.
Best for: Quick massages when you’ve been walking all day, stress relief
Massages for treating pain or specific conditions
Traditional massages are great when you just need a little stress relief and relaxation. When you have knotted muscles, however, or a more specific ailment, more attentive techniques are required.
Deep tissue massage
As the name suggests, deep tissue massage applies deep pressure to specific trouble points. It feels very much like someone is torturing you on purpose by pushing into your knotted muscles, and the massage can leave you feeling sore. It’s not just a matter of applying intense pressure all over your body (which would be true torture); it’s very specific, methodical treatment. As Moyer Wellness explains:
Deep tissue is a very specific massage treatment in which the therapist uses knuckles and elbow’s to “strip out” muscle tissue as far down to the bone as possible. Sound invasive? It is! It is definitely not for everyone. However there are millions of people out there that would never have their treatment any other way. This modality can be helpful to the following people: athletes who are considerably harder on their bodies than the average person, people who are undergoing physical therapy to aid in the breakdown process of scar tissue (AFTER PROPER HEALING FROM THE INJURY HAS OCCURRED), or anyone who has very dense tissue and thus responds better to the work.
...It is very important to ALWAYS speak up and let your therapist know if you need the pressure to be corrected, (i.e. if you need them to lighten up because it is too deep, or to apply more because it is not deep enough). Most everyone needs more pressure in some areas and less in others. This occurs because muscle tissue that contains trigger points is more sensitive to pressure and can be tender to the touch.
This is not the kind of massage to ask for if you expect to feel relaxed during the therapy, and afterwards you might feel sore for a couple of days.
Best for: Treating stiff, painful trouble spots like the shoulder and neck
Trigger point massage
Like deep tissue massage, trigger point massage focuses on specific areas of the body, rather than massaging the whole body. In this technique, the therapist pinpoints the “problem” muscle and coaxes it with deep pressure to relax. VeryWell Health explains:
Trigger point therapy is an alternative therapy, the benefits of which include a focus on detecting and releasing trigger points. Located in the skeletal muscle, trigger points are spots that produce pain when compressed. In many cases, trigger points form as a result of trauma to the muscle fibers.
Typically used to treat pain-related conditions, trigger point therapy is sometimes referred to as myofascial trigger point therapy or neuromuscular therapy. A number of techniques can be used to release trigger points, including massage therapy,
chiropractic care
and dry needling.
Deep tissue and trigger point massages are very similar. The difference is that deep tissue massage uses various traditional massage techniques to work the tissue, whereas trigger point massage is looking to manipulate or press on that one point that relieves tension in an entire area (perhaps one not even nearby the muscle). For an at-home option, consider this contraption, which is an invaluable tool for torturing soothing sore muscles all over your body. Here is a guide for performing trigger point therapy yourself.
Best for: Chronic muscle pain and tension
Neuromuscular therapy
Neuromuscular therapy is a subset of trigger point massage. A highly trained therapist applies pressure to the areas where you have muscle spasms—muscles that are painful to the touch. Spine Health explains:
Neuromuscular therapy is also called trigger point myotherapy. The American Academy of Pain Management recognizes this form of massage therapy as an effective treatment for back pain caused by soft tissue injury (such as a
muscle strain
).
Neuromuscular therapy consists of alternating levels of concentrated pressure on the areas of muscle spasm. The massage therapy pressure is usually applied with the fingers, knuckles, or elbow. Once applied to a muscle spasm, the pressure should not vary for 10 to 30 seconds.
Neuromuscular therapy will be painful at first, but it should relax the muscle and help it get more oxygen and blood flow.
Best for: Treating injuries and issues like poor circulation, posture problems, and lower back pain
Massages for overall health and rejuvenation
While all of the above massages should leave you feeling better, some specific types of massages may be better for an overall energy boost.
Shiatsu massage
Shiatsu (literally, “finger pressure”) is an ancient technique from Japan. It combines gentle stretches with finger pressure to work on different pressure points. The idea is to fix imbalances in the flow of energy in your body. Although there’s no concrete evidence for Shiatsu’s efficacy as a healing method, people who are treated with this form of massage still report stress and pain relief. VeryWell Health explains:
Although scientists have yet to determine how or why shiatsu might improve health, it’s theorized that the treatment may calm the sympathetic nervous system and—in turn—stimulate circulation, reduce stress, and soothe pain.
Unlike other types of massage, you stay clothed during the treatment.
Best for: Ailments such as headaches, back pain, and lack of energy
Thai massage
Thai massage works you over from head to toe. It’s one of the most invigorating types of massages, as the therapist rigorously manipulates your entire body, moving it into yoga-like stretches. (It’s sometimes referred to as “Yoga for the lazy.”) The therapist uses every part of his or her body—hands, knees, legs, and feet—to not only stretch you out but also apply pressure on your muscles and loosen your joints. You might even get walked on! This type of massage is both energizing and, at times, relaxing.
Best for: Improving energy, increased flexibility, overall health and well-being
Sports massage
Sports massage is designed specifically for the very physically active (whether you’re a professional athlete or not). It combines Swedish, Shiatsu, and other techniques to concentrate on the areas that are related to your sport. Athletes often get sports massages to prepare for peak performance, prevent injury, or to treat injury. Sports Injury Clinic, which offers several demonstration videos, says:
The benefits and effects of sports massage include physical effects such as circulating blood and lymphatic fluids as well as stretching muscle tissue and breaking down scar tissue.
There are physiological effects such as reducing pain and relaxing muscles as well as psychological affects which include reducing anxiety levels.
Best for: Athletes
Pregnancy massage
Pregnant people have to deal with all sorts of aches and pains, so a massage probably sounds like a great option. According to What to Expect, sometimes it is—provided you’re past the first trimester and have cleared it with your doctor (studies suggest massage can be safe throughout pregnancy, but according to the American Pregnancy Association, some facilities only offer it after the first trimester, as the risk of miscarriage is highest during the first 12 weeks of gestation).
What makes prenatal massage different? A lot of it comes down to the position of the body. A trained professional will know the most comfortable, safe, and beneficial positions for your body, and where to place pillows to underneath your abdomen take the pressure off. But before booking anything, definitely talk to your doctor, .
The massage types outlined above are some of the most popular, but there are many others. Regardless of the one you opt for, be sure to tell your therapist which areas you especially need work on and whether you have any health issues. Be vocal during the massage, too, and let your massage therapist know how the pressure feels. When you find a massage therapist you like, you might want to book a standing appointment with them to help manage your pain and stress all year long.
This story was originally published on in February 2014 and was updated on Jan. 11, 2021 to revise the content for current Lifehacker style guidelines and to add a new header photo.