Which types of massage are right for you?

Deep tissue, Swedish or Thai? Here’s how to pick. 

Step 1: Decide what massage benefits you want .

Massage therapy can help ease muscle tension, increase blood flow in connective tissue, promote relaxation and reduce pain in muscle groups that tend to take on lots of stress — like the back, neck and shoulders.

The most popular types of massage include Swedish, Thai and deep tissue or Shiatsu. That said, there’s a specialty for every need — and many practitioners study multiple styles, so they can create a blend of techniques that suits your needs. 

Step 2: Research types of massage based on how much pressure you like.

If you want to relax general muscle tension and you’re new to massage, you can ask for a Swedish massage. Swedish massage therapists often focus on long, fluid movements that warm up and stretch muscles. This style works well for people who are sensitive to touch and don’t like too much pressure.

For really tense muscle tissue, you’ll need a deeper pressure style of massage, like deep tissue, Shiatsu, or acupressure.

Thai massage is adaptable. Therapists can use gentle pressure and stretches, or they can use techniques like standing on dense muscle tissue with the support of an overhead bar and kneading your muscles with their body weight. 

Step 3: Understand if you need special attention for injuries. 

Massage therapy training generally involves anatomy and physiology education, but you may want to specifically look for sports massage if you’re an athlete and put extra stress on your body. This helps if you have sports injuries to work around (like if you’ve strained a muscle, dislocated a shoulder, or injured your back).

Even if you don’t have any injuries, sports massage is a great option for muscle adhesions — which is when muscle gets stuck in a contracted state. A massage therapist can find pressure points and work with you to “unglue” the stuck muscle through a process called myofascial release. You can also look for a therapist who specializes in trigger point massage to find tight areas in the body that can lead to tension or strain elsewhere. 

Step 4: Find the right massage therapist for you. 

Start a conversation with a local massage therapist. If you haven’t decided what style you’re looking for, you can talk to therapists who have training in a few styles that interest you and ask for a recommendation. Therapists can give you a general recommendation based on a description of your goals or medical conditions. You can ask for a shorter massage (45 to 60 minutes) if you have a specific area to address, like just the back and shoulders.

But if you’re experiencing pain or discomfort throughout your body, a longer session (60 to 90 minutes) is best. Massage therapists say it takes time for the body to warm up and to actually get the soft tissue to respond to touch to make lasting change. You can address pain, postural issues and even blood flow if you book the right length massage.

To save money, ask if your therapist offers any pre-purchased package options. In some cases, massage therapists may even accept payment through insurance. 

Extra tips to get more from your massage.

Tip #1: Ask about aromatherapy or fragrance-free massage. 

Many massage therapy studios specializing in Thai massage will offer aromatherapy with a blend of herbs and fragrances that promote relaxation. Other massage therapists will work with custom blends of their own.

Popular fragrances for relaxation include lavender, bergamot orange, geranium and sage. Aromatherapy treatment may involve a compress or satchel filled with herbs and rice that’s applied to the body, or special scented oils that are applied directly to the skin or pressure points. Some therapists use candles or diffusers.

Not all massage therapists take the same approach to fragrance, so make sure to ask about aroma, whether you want it or not. If there’s a particular smell you don’t like (or are allergic to), make sure to mention it. 

Tip #2: See if your practitioner works with temperature. 

As anyone who’s ever taken a bath knows, heat works wonders for tense muscles. Some massage therapists work in spas that have tubs you can soak in before your massage, and some work with heated massage tables that warm up your muscles. You may start the massage lying on your back, so that your back muscles are heated up by the time you flip over.

For targeted heat treatment, some therapists offer hot stone massage, where they place smooth, heated stones on your muscles to warm them up for more intense work. 

Tip #3: Hire a therapist who specializes in energy work.

Some styles of bodywork involve a gentler touch, but more attention to a person’s energy. For example, massage therapists who practice Reiki or craniosacral massage often help people who are specifically looking to ease depression, anxiety, generalized pain or stress-related physical symptoms like jaw tension. These gentler forms of touch work with energy to bring the body system back into balance.

And while it’s not technically massage, you may also explore Chinese medicine or acupuncture to complement your overall health treatment. 

Tip #4: If you’re expecting, look for a pregnancy massage specialist. 

Pregnancy comes with its own special brand of discomfort — and there are people who specialize in helping with that. If carrying around extra weight is stressing your muscles and bones, you’re really having trouble adjusting to a different sleep pose, or you’re just struggling with extra fatigue, look for a prenatal massage therapist. 

How much does massage therapy cost?

Popular types of massage include Shiatsu, Swedish, sports therapy, deep tissue, hot stone, craniosacral, Thai, reiki, prenatal and reflexology. You can get a massage at a spa, studio, massage therapist’s private office, or in your own home. Prices will depend on how long the massage is and where it happens. It’s usually more expensive to get a massage at a spa than at a private practice or even at home. 

Most therapists recommend at least 60 minutes for a back massage. A 90-minute massage is ideal if you have lots of tension or discomfort throughout your body. That’s because shoulder and neck pain usually starts elsewhere in your body. A good massage therapist can help you pinpoint your pain triggers. 

You might pay extra for special supplies like custom massage oils, aromatherapy, heated stones, or special scrubs. Some massage therapists offer discounts if you purchase several sessions at once.

Get a free cost estimate based on your needs from a massage therapist near you on Thumbtack. 

For more on costs, see “How much does massage therapy cost?” 

Who to hire for massage and wellness services. 

Massage can help with stress, headaches, posture and more. Make it part of a holistic health routine with help from wellness pros who can help you get in shape, eat better and relax more:

• Massage therapy
• Personal training
• Nutritionist
• Yoga lessons
• Life coach
• Physical therapy 
• Tai chi lessons