Never feel overwhelmed by a spa menu again with our ultimate cheat sheet to booking the perfect massage.
Did you know there are over 10 different types of massage? But would you know the difference between Swedish, deep tissue, lymphatic drainage, or Thai techniques?
While they may sound interchangeable, the style of massage you choose can actually shape your entire experience, from how relaxed you feel afterwards to whether you wake up the next day with looser shoulders or slightly tender muscles. And, when trying to fit some much-needed relaxation into a busy schedule, getting it right matters!
To help you stop feeling so confused, consider this your insider guide to decoding the massages you might find on a spa menu, so you can book the treatment that actually suits what your body needs.
Here are the 10 types of massage you should know about.
1. Swedish massage: For a calming reset
Often considered the foundation of Western massage therapy, Swedish massage is the type of massage that most people picture when they think of a traditional spa treatment. Therapists use warm oil and a series of long, flowing strokes – known as effleurage – combined with kneading (petrissage), rhythmic tapping and gentle friction. The technique is designed to warm up the muscles, stimulate circulation, and encourage overall relaxation, with a tradition towards light to medium pressure, which makes it particularly accessible for those new to massage.
Importantly, the goal isn’t to target stubborn knots but to calm the nervous system and bring the body into a state of rest. Movements usually flow towards the heart as well, helping promote healthy blood flow and easing mild tension across the body.
Best for:
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First-time spa visitors
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Stress and mental fatigue
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Light muscle tension
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Anyone who simply wants to switch off for an hour
2. Deep tissue massage: For stubborn knots
Deep tissue massage is often misunderstood as simply a ‘harder’ version of Swedish massage, but the difference lies more in technique than pressure alone. Therapists work slowly and deliberately into the deeper layers of your muscle and fascia (the connective tissue that surrounds muscles). They will also often use their elbows, knuckles and forearms as well as their hands to apply sustained pressure to areas of chronic tension. Rather than covering the entire body with flowing movements, deep tissue massages usually focus on problem areas such as the neck, shoulders, lower back or hips. The therapist may pause on particularly tight spots, applying sustained pressure to help release adhesions (those stubborn knots that form from overuse, poor posture or stress).
Because the work is more targeted, it can feel intense in places, but this should be a ‘good pain’, and as soon as it gets too intense, you should definitely tell your therapist. Done well, the result is a lasting sense of relief and improved range of motion. Plus, the technique also has systemic benefits, such as reducing cortisol levels, improving circulation, and promoting long-term muscle health. Just remember to drink plenty of water afterwards, as the manipulation of your muscles can deplete them of water. Expect your muscles to feel like they’ve had a workout the next day, too.
Best for:
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Chronic muscle tension
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Desk-related neck and shoulder pain
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Post-workout recovery
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People who prefer firm pressure
3. Hot stone massage: For deep relaxation
Hot stone massage takes the principles of Swedish massage and enhances them with heat therapy. Smooth basalt stones – a volcanic rock that retains warmth – are heated and placed on key points of the body, such as along the spine, on the stomach, or in the palms of the hands. Your therapist will often use additional stones as massage tools, gliding them across your muscles with oil to deepen the massage and your sense of relaxation. In fact, the heat (which should feel cosy rather than anything close to burning) allows muscles to relax more quickly than with manual pressure alone, meaning your therapist can work deeper into slightly tight muscle areas without causing discomfort.
The result is a treatment that feels deeply soothing and grounding, meaning it probably won’t surprise you that a lot of people tend to fall asleep while enjoying this treatment! It’s also an excellent option if you tend to hold stress across your back and shoulders as the stones can be left on for a little longer in these areas, to encourage the release of tension in a way that leaves you feeling super relaxed rather than ‘worked on’, post-treatment.
Best for:
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Deep relaxation
- Those seeking a pampering experience
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Muscle stiffness
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People who like medium pressure but don’t enjoy a very firm massage
4. Sports massage: For recovery
Despite the name, sports massage isn’t only for elite athletes, so you don’t need to immediately disregard it if you hate hitting the gym! Designed to provide targeted relief for muscle groups that have been overused through exercise or repetitive movement, sports massage techniques are fairly personalised (which is perfect for anyone dealing with specific ‘niggles’), with your therapist likely to use a combination of deep tissue work, stretching, compression, and trigger-point therapy to give your muscles the relief and protection they need. It’s definitely popular with those that move regularly, but non-athletes can also benefit, as the massage is designed to make you feel invigorated and lighter in your own body. Most of all, you shouldn’t overlook the fact that it can help you prevent injuries, too.
Pre-event sports massage is typically faster and stimulating, designed to increase circulation and flexibility, aka priming your muscles for performance. Post-event sessions tend to be slower and restorative, helping reduce soreness and speed up recovery by flushing out lactic acid. In all cases, your therapist is likely to focus on improving your range of motion and addressing muscular imbalances. A word of warning, though: it isn’t normally relaxing. In fact, it can be quite painful when your therapist gets their elbow into a sore muscle group. That said, it is great for body recovery and can mentally prepare you for big events too, by reducing built up tension.
Best for:
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Active individuals
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Anyone prone to specific muscle tightness or injury
- Recovery after a big event
5. Thai Massage: For a deep stretch
Thai massage can look and feel completely different from most spa treatments, which can be a surprise for individuals who book it without quite knowing what they have selected. The main things to note is that there’s no oil, no massage table – instead the treatment takes place on a padded mat on the floor – and you remain fully clothed throughout (or, very commonly, you’ll be given a pair of loose-fitting ‘spa pyjamas’ to wear). As the name suggests, the dynamic, full-body treatment, draws from traditional Thai medicine and yoga traditions, with the therapist using their hands, elbows, knees and even feet to apply rhythmic pressure along the body’s energy lines (known as sen). At the same time, your therpaist will guide your body through assisted stretches that lengthen your muscles and open the joints, for long-lasting flexibility and mobility benefits.
Sessions can feel invigorating rather than peaceful. In fact, be prepared for your arms to be gently pulled, your spine twisted or your legs stretched into positions that resemble yoga poses – except you’re doing none of the work, while enjoying all the benefits! Many people leave Thai massage feeling energised rather than sleepy – like they’ve had both a massage and a yoga class – which has powerful mental benefits too, with the technique believed to help release emotional tension, while promoting a sense of harmony between body and mind too.
Best for:
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Improving flexibility
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Releasing joint stiffness
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Boosting circulation and energy
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People who enjoy active, stretching-based treatments
6. Lymphatic drainage: For de-bloating and jet lag
Unlike most massage techniques, lymphatic drainage massage doesn’t actually focus on muscle tension. Instead, it is designed to support the body’s overall lymphatic system – a network of vessels and nodes that helps move fluid, remove waste and support immune function. That means it is particularly popular (and benefical) after long flights or periods of inactivity, especially if you are prone to bloating or fluid retention. It can also support the immune system, leading to a sense of renewed energy as well as reduced body heaviness. Unlike traditional massage, the pressure is normally very light, with your therapist using slow, precise and directional strokes that follow lymphatic pathways not muscle groups, encouraging excess fluid to move toward lymph nodes where it can be processed and eliminated by the body.
The sensation is subtle – more like a gentle rhythmic wave of pressure across the skin than a muscle massage. That makes it, in general, a rather soothing massage technique, but it can often focus on more sensitive areas of the body such as the stomach, as well as the legs and arms, which can get a little bit of getting used to (and may be a little uncomfortable if you have heavy IBS or are on your period). The results can be surprisingly visible though. Many people notice reduced puffiness almost immediately, particularly in the face, stomach or legs, as well as improved circulation.
Best for:
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Water retention and bloating
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Post-travel recovery
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Supporting circulation
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A lighter, detox-style treatment
7. Aromatherapy massage: for a tailored mental resetÂ
Aromatherapy massage blends gentle Swedish techniques with the therapeutic use of essential oils. The aim: to promote deeper, more personalised benefits for the mind and body by combining the tactile benefits of touch with olfactory therapy. Before the treatment begins, you will be guided by your therapist to select a specific therapeutic oil to be used in the massage, based on the outcome you’re hoping for – whether that’s relaxation, improved sleep, emotional balance or an energy boost. For example, lavender, chamomile and sandalwood tend to be used for calming treatments, while citrus oils such as grapefruit or bergamot can feel uplifting. Some spas even have their own bespoke blends available for you to try.
Therapists will then apply the oil and massage you using gentle to medium pressure, allowing the oils to glide smoothly across the body while the aroma stimulates the brain’s limbic system, which governs emotion and memory. For that reason, an aromatherapy massage can often be less about muscle work and more about helping the body and mind unwind, making such massages often feel particularly immersive. The combination of slow, flowing movements, warm oil and carefully chosen fragrance creates a deeply relaxing sensory experience – perfect, in particular, for anyone who struggles to relax!
Best for:
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Stress and burnout
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Improving sleep
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Emotional reset
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Anyone seeking a calming experience
8. Shiatsu: For energy-based healing
Shiatsu, which translates to ‘finger pressure’, is a type of massage therapy that originated in Japan and is rooted in traditional East Asian medicine. Like Thai massage, Shiatsu is typically performed fully clothed on a futon mat, and oils are rarely used. Most importantly, rather than working on the physical body alone, the therapy works with the ancient concept of your body’s ‘energy channels’ – similar to the meridians used in acupuncture – with the aim of restoring balance to the body’s internal systems. For that reason, it’s one of the more ‘spiritiual’ wellness treatments on this list, designed to promote both physical and mental wellbeing, rather than simply working via muscle manipulation.
During a session, your therapist will apply steady pressure along these energy pathways, using their thumbs, palms and sometimes elbows, with movements that are rhythmic and interspersed with gentle stretches and joint rotations. The aim is to restore your body’s equilibrium, while also alleviating tension and improving circulation. The benefits also extend beyond the release of muscle tension, including reduced stress, fewer headaches, improved digestion, and a sense of overall grounding, not just relaxation.
Best for:
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Stress-related tension
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Headaches and fatigue
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Restoring balance and energy flow
9. Abhyanga: for a holistic oil-based ritual
Abhyanga is a spiritually-rooted and almost meditative massage technique, which is found most commonly on the treatment menus of Ayurvedic spas and wellness centres. In fact, it is considered a cornerstone of Ayurveda, a broader wellness practice that has been honed over thousands of years in countries such as India. The word Abhyanga itself translates to ‘oil massage’, but the specific approach to selecting and applying the oil is particularly important, forming a ritual designed to harmonise the body, mind, and spirit. During an Abhyanga session, therapists use warm, herb-infused oils chosen specifically for the client’s dosha – Vata, Pitta or Kapha, the Ayurvedic mind-body constitution that governs physical, mental, and emotional tendencies.
After your unique oil blend and technique is selected, your therapist will then massage your body using long, synchronised strokes that flow rhythmically across your limbs, spine, and torso, often using the whole hand to envelop muscles and connective tissue. This combination of ancient wisdom, pressure-based movement, and warmth promotes circulation, eases tension, and encourages the removal of toxins, while nourishing the skin to leave it radiant and smooth. Best of all, this is a massage technique that is sure to leave you feeling like you are ‘floating on a cloud’.
Best for:
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Deep relaxation
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Holistic healing, including dosha alignment
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Skin radiance
10. Prenatal massage: for mums-to-be
If you’re pregnant – firstly, congratulations! – and secondly, don’t worry, with the right support, you don’t have to miss out on a massage during your next spa day. The main thing to note is that prenatal (or pregnancy) massage has two main aims. Firstly – and most importantly – to offer a safe massage experience for expectant mothers, and secondly, to specifically target key concerns that might affect mums-to-be. For that reason, you should always tell a spa how far along you are in your pregnancy to keep you and your baby safe during a treatment, with prenatal massages often recommended after the first trimester.
Booking this type of treatment means you will also be seen by a therapist who is specially trained in treating pregnant women (although always check this is the case before booking) and the experience may include specialised positioning – often with supportive pillows or side-lying techniques – to ensure your comfort and safety. The massage itself is often very personalised to keep you feeling reassured, but focus areas often include the lower back, hips, legs, and feet, where tension and swelling are common. Pressure is gentle to moderate, and abdominal areas are avoided too. Plus, any oils or other products used will be pregnancy-safe skincare, so you can enjoy the benefits of massage – including relief from back pain, improved circulation and boosted emotional wellbeing – without any worries.
Best for:
- Relieving pregnancy-related tension and swelling
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A gift for mums-to-be
- Keeping you safe during pregnancy
The final word
As you can probably tell by the large array of techniques available, massage isn’t a one-size-fits-all approach – well, not if you want the best results for you and your specific relaxation concerns! A good therapist will adapt pressure, techniques, and focus areas to suit you, so it’s always worth mentioning how your body feels before the treatment begins so they can adapt according. And, if you are still a little stuck as to what to book – remember to ask! The spa team will be able to give you a recommendation based on a short consultation, so you can feel confident you’ll get the most benefit from your chosen treatment.
Becki Murray is Citizen Femme’s Beauty and Wellness Director. As one of the only UK journalists to hold a Distinction-grade diploma in cosmetic science, she combines her unique knowledge with an editor’s eye to help you make smarter choices about beauty, wellbeing, and aesthetics. Becki also heads up CF’s spa guide so you could say she’s an expert in the science of relaxation too…
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Lead image: Alila Kothaifaru Maldives
