Written by

Kristen Cramer

May 16, 2025

Edited by

Tara Farmer

Fact-checked by

Jennifer Carlson

Types of massages & their benefits

Finding the right massage for your needs can significantly improve your physical and mental well-being. Each type of massage offers specific benefits, from relaxation and stress relief to targeted pain management and improved mobility. Understanding these differences can help you choose the massage type that best addresses your personal health goals and concerns.

This comprehensive guide explores the most popular massage therapies, their benefits, and what to expect during your session.

Swedish massage

Swedish massage is one of the most widely practiced and popular massage techniques. This gentle, full-body massage focuses on relaxation and overall wellness. Therapists use long, flowing strokes, kneading, friction, tapping, and gentle stretching to release tension and improve circulation.

Benefits:

• Reduces muscle tension and pain

• Improves circulation

• Promotes relaxation

• Decreases stress hormones

• Enhances mood and overall well-being

Swedish massage is ideal for first-time massage clients, those looking for relaxation, and people experiencing high stress levels.

Deep tissue massage

Deep tissue massage targets the deeper layers of muscle and connective tissue, also known as fascia. Therapists use slower strokes with more direct pressure or friction applied across the grain of the muscles. This technique helps release chronic muscle tension, knots, and adhesions far below the surface.

Benefits:

• Alleviates chronic pain patterns

• Breaks up scar tissue

• Improves limited mobility

• Helps with recovery from injuries

• Reduces inflammation

Deep tissue massage is best for individuals with chronic pain, restricted mobility, postural problems, or those recovering from injury. It's more intense than Swedish massage and may cause some discomfort during or after the session.

Sports massage

Sports massage is specifically designed for athletes and physically active individuals. It combines techniques from Swedish massage and deep tissue massage, focusing on areas of the body that are stressed or overused by repetitive movements to help prevent injuries and speed up recovery.

Benefits:

• Prevents injuries

• Improves flexibility and performance

• Enhances recovery after intense exercise

• Reduces muscle soreness

• Addresses sport-specific issues

Athletes, weekend warriors, and fitness enthusiasts benefit most from sports massage, which can be incorporated into regular training regimens for optimal performance.

Prenatal massage

Prenatal massage is specially adapted for the anatomical changes that occur during pregnancy. Therapists use modified positioning and techniques to ensure both mother's and baby's safety and comfort.

Benefits:

• Reduces pregnancy discomfort

• Alleviates back and joint pain

• Decreases swelling in hands and feet

• Reduces stress and anxiety

• Improves sleep

Expectant mothers beyond their first trimester typically benefit most from prenatal massage. Always consult with your healthcare provider before receiving massage during pregnancy.

Aromatherapy massage

Aromatherapy massage combines soft, gentle pressure with the use of scented essential oils. These plant-derived aromatic oils are chosen based on their specific properties to enhance the massage's therapeutic effects.

Benefits:

• Combines physical and emotional healing

• Reduces anxiety and stress

• Improves mood

• Relieves certain types of pain

• Boosts immune function

Aromatherapy massage is ideal for those seeking emotional healing alongside physical relaxation or those dealing with stress, anxiety, or depression.

Lymphatic drainage massage

Lymphatic drainage massage is a gentle, rhythmic technique that stimulates the lymphatic system just below the skin to eliminate waste and toxins from the body. This specialized approach uses light, precise movements following the direction of lymph flow.

Benefits:

• Reduces swelling and edema

• Enhances immune function

• Promotes healing after surgery

• Reduces symptoms of lymphedema

• Helps with detoxification

People recovering from surgery (especially cosmetic procedures), those with lymphedema, or individuals with compromised immune systems often benefit from lymphatic drainage massage.

Hot stone massage

During a hot stone massage, the therapist places smooth, heated stones on specific points of the body and may also use the stones to massage muscles. The heat from the stones helps relax tight muscles more quickly than manual pressure alone.

Benefits:

• Relaxes muscles deeply

• Improves circulation

• Eases muscle stiffness and pain

• Reduces stress and anxiety

• Promotes deep relaxation

This massage type is perfect for people who feel cold easily, have muscle tension but prefer a lighter massage pressure, or want to enhance relaxation.

Thai massage

Thai massage combines deep tissue pressure, passive stretching, and assisted yoga postures. Performed on a large floor mat with the client fully clothed, this interactive massage involves stretching and deep rhythmic compression along the body's energy lines.

Benefits:

• Improves flexibility and range of motion

• Increases energy

• Reduces muscle spasm and tension

• Enhances athletic performance

• Promotes mind-body balance

Active individuals, yoga practitioners, and those looking to improve flexibility and energy flow benefit most from Thai massage. It's more energizing than relaxing compared to other massage types.

Shiatsu massage

Shiatsu is a Japanese form of massage that uses finger pressure, stretches, and various movements to balance the body's energy flow. Therapists apply rhythmic pressure to specific points on the body to stimulate chi (energy) flow and promote healing.

Benefits:

• Relieves stress, tension, and anxiety

• Improves sleep quality

• Reduces headaches

• Alleviates digestive problems

• Supports overall well-being

Shiatsu is well-suited for those seeking stress and pain relief without the use of oils or lotions, as it's performed through clothing on a floor mat or massage table.

Tui Na massage

Tui Na is an ancient Chinese therapeutic massage that's part of Traditional Chinese Medicine. The technique uses rhythmic compression along energy channels of the body, as well as manipulation techniques to treat specific conditions.

Benefits:

• Addresses specific musculoskeletal disorders

• Improves circulation

• Reduces inflammation

• Supports overall health and immunity

• Balances yin and yang energies

Those seeking an alternative medicine approach to address specific health concerns or chronic conditions may benefit from Tui Na massage.

Lomi Lomi massage

Lomi Lomi is a traditional Hawaiian massage technique that uses flowing, rhythmic movements, similar to the motions of ocean waves. Therapists often use their forearms and elbows in addition to hands during this full-body massage.

Benefits:

• Releases tension and promotes deep relaxation

• Improves circulation

• Detoxifies the body

• Boosts immune system

• Nurtures mind-body-spirit connection

Those seeking a spiritual component to their massage experience or looking for deep relaxation benefit most from Lomi Lomi massage.

Myofascial Release Therapy

Myofascial Release Therapy focuses on releasing tension in the fascia—the connective tissue that surrounds muscles, bones, and joints. Using sustained, gentle pressure, therapists stretch and elongate the fascia to restore mobility and relieve pain.

Benefits:

• Improves range of motion

• Reduces chronic pain

• Breaks up fascial adhesions

• Improves posture

• Enhances physical performance

This therapy is particularly effective for those with chronic pain conditions, postural imbalances, or restricted movement patterns.

Neuromuscular & Trigger Point massage

Neuromuscular massage combines the application of pressure to specific myofascial (muscle and connective tissue) points to alleviate pain. This technique focuses on trigger points—hyperirritable spots in the muscle tissue that refer pain to various parts of the body. By applying focused pressure to these specific points, therapists help release the tension and alleviate the referred pain.

Benefits:

• Releases trigger points and muscle knots

• Improves blood flow to affected areas

• Corrects posture and biomechanical problems

• Provides pain relief for chronic conditions

• Improves range of motion

Those with chronic pain conditions, postural issues, or recurring injuries often benefit most from neuromuscular massage. This type of trigger point release therapy is especially helpful for people with migraines, jaw pain, and repetitive strain injuries.

Rolfing

Rolfing, also known as Structural Integration, is a holistic system of soft tissue manipulation and movement education that realigns and balances the whole body in relation to gravity. This technique works with the body's connective tissue (fascia) to release, realign, and balance the whole body.

Benefits:

• Improves posture and alignment

• Enhances structural efficiency

• Reduces chronic pain

• Increases energy and vitality

• Improves athletic performance

Those with chronic pain, poor posture, limited mobility, or seeking to enhance athletic performance may benefit from Rolfing. This technique is typically delivered as a series of sessions rather than a single treatment.

Craniosacral therapy

Craniosacral therapy (also called "cranial sacral therapy") is a gentle, hands-on approach that releases tensions deep in the body to relieve pain and dysfunction. Using a soft touch, practitioners monitor and influence the rhythm of cerebrospinal fluid that flows between the cranium and sacrum.

Benefits:

• Relieves headaches and migraines

• Reduces chronic pain

• Improves central nervous system function

• Enhances overall relaxation

• Supports mental clarity

People with migraines, TMJ disorders, chronic fatigue, or those recovering from trauma or surgery often benefit from craniosacral therapy.

Reflexology

During a reflexology massage, the therapist applies pressure to specific reflex points on the client's feet, hands, or ears that correspond to organs and systems throughout the body. This technique promotes healing and relaxation in the corresponding areas.

Benefits:

• Reduces stress and increases relaxation

• Improves circulation

• Helps restore natural balance

• Relieves pain

• Supports overall well-being

Reflexology is suitable for almost anyone seeking relaxation, especially those who prefer to remain clothed during their session or those who cannot receive a full-body massage due to injury, illness, or personal preference.

Chair massage

A chair massage is performed while the client is seated in a specially designed ergonomic chair. The massage focuses on the back, shoulders, neck, arms, and hands, and is performed through clothing without oils or lotions.

Benefits:

• Quick stress relief

• Alleviates tension headaches

• Improves concentration and alertness

• Reduces muscle tension

• Accessible in various settings

Chair massage is ideal for events, workplace wellness programs, or for individuals who want a quick massage session without having to undress or lie down on a table.

Massage cost

A 60-minute massage costs $60 to $150 on average, while prices for a 90-minute massage range from $90 to $200, not including a tip for the massage therapist. Massage prices depend on your location, the therapist's experience and reputation, and the massage length and type. Prices are typically on the higher end of the range for specialty massage types.

Massage FAQs

How often should you get a massage?

How often you should get a massage depends on your health goals, budget, and lifestyle. For general wellness, stress management, or relaxation, a monthly massage can be beneficial.

Individuals with specific health concerns or pain might benefit from weekly or bi-weekly sessions initially and decrease the frequency as conditions improve. Athletes in training may require more frequent sessions, especially before and after competitions.

Always consult with your massage therapist about the optimal schedule for your individual needs.

What is the best type of massage for sciatica pain?

For sciatica pain, deep tissue massage, neuromuscular therapy, and trigger point therapy tend to be most effective. These techniques target the piriformis muscle and other areas that might be compressing the sciatic nerve. Some people also find relief through myofascial release or structural integration approaches like Rolfing.

It's important to work with a massage therapist experienced in treating sciatica, as improper technique could potentially aggravate the condition.

What is the best type of massage for back pain?

The most effective massage for back pain depends on the cause of the pain:

• Deep tissue massage often works well for chronic tension and pain.

• Swedish massage can help with mild discomfort and general tension.

• Trigger point therapy targets specific knots that refer pain throughout the back.

• Myofascial release or Rolfing may provide longer-lasting relief for those with structural issues.

If your back pain is due to an injury or a medical condition, consult with a healthcare provider before seeking massage therapy.

How much should you tip a massage therapist?

Most clients tip 15% to 20% or a flat rate of $10 to $20 for a massage. When deciding how much to tip a massage therapist, consider the massage length and type, your location, and the setting. High-end spas often add an automatic gratuity to the bill, while medical offices that accept health insurance may discourage tipping.

Where to get a massage near you

Follow these tips to find the best massage therapist near you:

• Look for therapists who specialize in the type of massage you want.

• Read reviews of massage therapists on Thervo and Google.

• Ask therapists about their experience, certifications, and what a typical massage session is like.

• Confirm the therapist is licensed and insured.

• Ask if they offer any package deals if you purchase multiple sessions.

Preparing for your first massage

If you're new to massage therapy, knowing what to expect at your first appointment can help you feel more comfortable:

• Arrive 10 to 15 minutes early to complete paperwork.

• Communicate openly about your health history, concerns, and preferences.

• Undress only to your comfort level.

• Provide feedback about pressure and comfort during the session.

• Drink plenty of water after your massage to help flush toxins.

• Give yourself time to relax after the session rather than rushing to another activity.