Sometimes you want a massage simply to unwind, while other times you’re looking for relief from pain or muscle tension. Massage therapy offers several techniques designed for different needs.

The right type depends on what you want to address and how your body responds. Finding a technique that fits your goals can make massage a more useful part of managing discomfort.

What Kinds of Massage Can You Choose From?

Massage therapy offers various forms, each with unique benefits and considerations.

1. Swedish Massage

Swedish massage manipulates the body’s soft tissues with long strokes, light pressure, and kneading or tapping. It helps promote relaxation, loosen tight muscles, and improve blood flow.1

Swedish massage can help:

• Ease joint and muscle pain2
• Decrease heart rate, blood pressure, and anxiety levels3
• Boost immune function and decrease inflammation4

2. Deep Tissue Massage

Deep tissue massage aims to release tension in your muscles by manipulating deeper layers of soft tissue. It involves much firmer pressure than Swedish massage.

This type of massage therapy may be right for you if you have chronic (long-term) pain, underlying conditions, or sports injuries.5

Deep tissue massage can help improve flexibility and range of motion and significantly ease pain, especially if you are recovering from an injury.6

3. Hot Stone Massage

Usually combined with Swedish massage, hot stone massage therapy aims to improve blood flow and ease muscle tension.

It uses strategic placement of smooth, hot stones on certain parts of the body. Your massage therapist may also use massage oil to allow for smoother strokes and a more soothing experience.

Hot stone massage has many of the same benefits as other kinds of massage therapy, including relieving anxiety and boosting energy levels and mood. It may also significantly improve sleep quality among people undergoing kidney dialysis.7

4. Sports Massage

Sports massage is popular among athletes and people who exercise frequently. It’s specifically designed to prevent and treat sports injuries.

Sports massage improves flexibility and decreases delayed onset muscle soreness (DOMS) among elite and amateur athletes alike.8

5. Shiatsu

Shiatsu is a Japanese massage technique based on the principles of traditional Chinese medicine. There are various forms of shiatsu, but they all involve acupressure (applying pressure to specific acupuncture points on the body).

This technique improves quality of life and wellness in many respects, such as boosing sleep quality and easing tension.9

It may help children and adolescents with autism spectrum disorders and/or behavioral disorders by decreasing aggressive behavior, relieving trauma symptoms, and improving focus.10

6. Thai Massage

Thai massage is a popular form of complementary and alternative medicine (CAM) that combines the principles of acupressure and yoga.

During a Thai massage, you will be placed into various passive yoga poses with the help of a trained practitioner, who will stretch your muscles and target trigger points.

Thai massage is more “active” than other kinds of massage, and you may prefer it if you would like to stay clothed (in light, loose, comfy clothing) during your massage.

This kind of massage can:

• Relieve stress11
• Provide pain relief for people with chronic lower back pain12
• Strengthen the body’s immune response13

7. Pregnancy (Prenatal) Massage

Massage therapy is popular during pregnancy, when many people deal with increased levels of stress, pain, and insomnia.

Prenatal massage can improve overall well-being during pregnancy. Benefits include:14

• Higher levels of serotonin and dopamine, which are known as “feel-good” hormones
• Decreased stress
• Pain relief, especially for leg and back pain
• Fewer depression and anxiety symptoms
• Stronger immune function
• Lower risk of premature labor
• High fetal birth weight

Massage can also be beneficial in the postpartum period and even during labor.15

Most experts recommend waiting until after the first trimester to get a prenatal massage, as they can potentially lead to pregnancy loss.

8. Craniosacral Therapy

Craniosacral therapy, also known as sacral massage or cranial osteopathy, is a form of bodywork that uses gentle touch to decrease compression in the spine, skull, and pelvis.

This is a somewhat controversial therapy, with many researchers disagreeing about its clinical validity.

However, there’s some evidence that craniosacral therapy may decrease pain and improve quality of life for people with certain conditions, such as:1617

• Fibromyalgia
• Migraine
• Neck, back, or pelvic pain
• Epicondylitis (“tennis elbow”)
• Normal pressure hydrocephalus (NPH), a buildup of cerebrospinal fluid (CSF) in the brain cavity

9. Reflexology

Reflexology—also called regional therapy or zone therapy—refers to the practice of applying pressure to certain points on the feet (and, sometimes, the hands). Each point, or “zone,” is believed to correspond to a particular area of the body.

Reflexology may be helpful in:1819

• Relieving joint and muscle pain
• Treating insomnia
• Decreasing limb swelling during pregnancy
• Boosting energy levels
• Improving respiratory function
• Treating certain cancer-related symptoms, such as shortness of breath
• Easing the tingling, burning, and/or prickling pain associated with multiple sclerosis (MS)

10. Lymphatic Drainage

Lymphatic drainage massage, also known as manual lymphatic drainage (MLD), involves using rhythmic, light touch—including tapping and circular strokes—to promote the flow of lymph (fluid) throughout the body and improve immune function.

In addition to relieving pain and stress, lymphatic drainage massage can:20

• Treat and prevent lymphedema
• Promote wound healing
• Improve oxygen saturation
• Lower blood pressure
• Decrease heart rate
• Increase range of motion

11. Aromatherapy

Some massage therapists incorporate essential oils—such as lavender, peppermint, lemon, ginger, and tea tree oil—into a massage session to promote relaxation and healing. This practice is known as aromatherapy.21

Aromatherapy massage may have clinical benefits as a complementary therapy. However, research is limited.22

12. Chakra Balancing Massage

Deep tissue massage can be combined with the practice of Reiki—a Japanese energy medicine (EM) technique in which the practitioner uses light touch or holds their hands just over the recipient’s body to manipulate energy—to balance the chakras.

The chakras are the body’s primary energy centers. Each chakra corresponds to a particular area of the body. The seven chakras are:23

• Crown (above the head)
• Third eye (between the eyes)
• Throat (throat/neck)
• Heart (chest)
• Solar plexus (upper abdomen)
• Sacral (lower abdomen)
• Root (pelvic region)

How Much Do Massages Cost?

The cost of a massage varies widely, depending on your state, chosen provider, and the type of massage therapy. As of 2023, the average cost of a one-hour massage session in the United States is $87.24

Most massages are not covered by insurance. However, you may be able to get your sessions covered by insurance if you are prescribed massage therapy due to a diagnosed condition.

This may include massages performed by physical therapists, chiropractors, and occupational therapists.25

What Should You Know Before Getting One?

Massage therapy is usually safe, with few side effects for most people. Very rarely, massage has been associated with severe complications, such as:26

• Bone fracture
• Blood clot
• Nerve injury

Wait to get a massage if you currently have:27

• A fever
• A severe sunburn
• Open wounds
• Severe bruising
• Dizziness
• Nausea

Do not get a massage if you recently developed a new health condition or acute injury.

Look for a massage practitioner who is certified by the National Certification Board for Therapeutic Massage & Bodywork (NCBTMB).

You can also look for providers who are active members of the American Massage Therapy Association or the Associated Bodywork Massage Professionals.

Before getting a massage, talk to a provider about:28

• Your health condition(s) and medical history
• Any medications you are taking
• Your therapeutic goals
• The amount of pressure you would like (light, moderate, or firm)
• Any areas of your body you would like them to focus on or avoid