People often associate massage with relaxation, but different types of massage can help address a wide range of needs—from everyday stress and muscle tension to sports recovery and chronic pain relief. That is why, before booking a treatment, it is worth understanding how one type of massage differs from another and what kind of results you can realistically expect.

Choosing the right one is not always straightforward. Swedish massage, deep tissue massage, therapeutic massage, Thai massage, Kobido, and lymphatic drainage massage are often listed side by side, even though their techniques and effects can differ significantly. If you are unsure of the outcome you are looking for, even a high-quality treatment may not meet your expectations. 

In this guide, we will explore the main types of massage, their effects on the body, and the situations in which each may be the most suitable choice. You will also learn how to choose a massage based on your well-being, lifestyle, and individual needs, so that your treatment provides not only a relaxing experience but also meaningful benefits for your body and overall well-being. 

Types of massage and their categories: how are they grouped?

There are dozens of different types of massage, so the most practical way to categorize them is by grouping them into four categories based on the needs they are intended to address. This approach makes it easier to identify which type of massage is most likely to suit your specific goals.

Classic massage techniques, such as Swedish massage, are generally intended to promote relaxation and reduce tension. Therapeutic massage is typically focused on relieving pain, improving muscle function, and helping to prevent injuries, and is therefore commonly used to achieve specific therapeutic goals. 

Aesthetic massage treatments are generally focused on improving the appearance of the skin, face, and body. For example, they may help enhance microcirculation or reduce the appearance of cellulite. Eastern massage techniques, which originate from Asian traditions, are often based on the principles of energy balance, pressure points, and body flexibility. 

When choosing a massage, it is important to distinguish between massage techniques and types of massage. A technique refers to an individual movement or method, while a type of massage is a combination of several techniques applied to achieve a specific goal. 

The following core techniques are found in almost all types of massage:

• Effleurage (stroking) – most commonly used to promote relaxation and prepare the skin for massage.
• Petrissage (kneading) – used to achieve a deeper effect on the muscles.
• Friction – often applied when working with tense or sensitive tissues.
• Pressure – applied to pressure points and deeper layers of tissue.

For example, Swedish massage typically combines effleurage, petrissage, and vibration techniques to promote relaxation, while Shiatsu is based on targeted pressure. The same techniques, when combined in different proportions, can produce very different effects. 

Understanding this distinction makes it easier to choose a massage based on your individual needs rather than simply on its name. 

Swedish Massage and Deep Tissue Massage

Swedish massage and deep tissue massage are key parts of the Western massage tradition. They are often the first types of massage people choose, as both are based on similar fundamental techniques but differ in the intensity of pressure applied and their intended purpose.

Swedish Massage

Swedish massage is based on four primary techniques: effleurage (stroking), petrissage (kneading), friction, and vibration. These techniques may help improve circulation and relax the superficial muscles. As a result, people often experience a feeling of lightness after the session, and muscle tension may be reduced.

This type of massage is generally well suited for reducing stress, relieving muscle tension, and promoting overall relaxation. Because the pressure is typically gentler and more comfortable, Swedish massage is often recommended for people receiving a massage for the first time. 

Its effects have been evaluated in scientific research. A meta-analysis of 37 randomized controlled trials (Moyer C. A. et al., Psychological Bulletin) found that massage therapy was associated with reductions in state anxiety, blood pressure, and heart rate. The greatest effects were observed in reducing trait anxiety and symptoms of depression. 

However, rest itself also plays an important role. In a study involving women with hypertension (Supa'at I. et al.), Swedish massage was associated with a reduction in blood pressure, but positive effects were also observed in the rest-only group. This suggests that taking time to rest may also be beneficial for overall well-being. 

Deep Tissue Massage

Deep tissue massage focuses on the deeper layers of muscle and connective tissue, using slower movements and typically firmer pressure than Swedish massage. These slower techniques may help reach deeper tissue layers and reduce accumulated muscle tension.

This type of massage is often used for chronic muscle tension or persistent muscle and soft tissue discomfort, particularly in the back and shoulders. Because it targets the deeper layers of muscle, it may be suitable for people seeking not only relaxation but also potential relief from pain or muscle tension. 

However, the session may be more intense, and muscle soreness similar to the sensation experienced after exercise may occur for a few days afterward. For this reason, people whose primary goal is relaxation are often advised to choose a gentler alternative. 

Therapeutic Massage and Sports Massage: What Are They Used For?

Therapeutic massage and sports massage are functional types of massage that are focused on achieving a specific goal rather than solely promoting relaxation. Therapeutic massage is most commonly used to help reduce pain, improve mobility, or enhance muscle function, while sports massage is intended to help prepare the body for physical activity or support recovery afterward.

Therapeutic Massage

Therapeutic massage may help reduce pain, improve muscle function following injuries, and relieve accumulated muscle tension and stress. Unlike relaxation-focused types of massage, it is typically applied to address a specific problem or therapeutic goal. As a result, each session is generally planned according to the individual's condition and treatment objectives.

The duration and frequency of this type of massage may influence its outcomes. In a dose-response study (Cook A. J. et al., Annals of Family Medicine; 228 participants), 60-minute massage sessions performed 2–3 times per week for chronic neck pain were associated with better outcomes than either less frequent sessions or 30-minute sessions. The study also found that the shorter sessions did not produce significantly better results than those observed in the wait-list control group. 

Practical takeaway: when managing chronic pain, the duration and regularity of massage sessions may be important factors. If you are considering massage to address a long-term problem, it is often worth considering a course of treatments rather than a single session. 

Regular sessions can be conveniently combined with individually tailored body therapy solutions. 

Sports Massage

Sports massage is intended to help prepare the body for physical activity and support recovery afterward, which is why it is often coordinated with a training schedule. Before exercise, faster and more vigorous techniques may be used to help stimulate circulation and prepare the muscles for activity.

After training, relaxation-focused techniques are often used, which may help reduce muscle tension and improve overall well-being following physical exertion. As a result, the recovery process may be more comfortable for some people, although the effects depend on individual factors and the nature of the physical activity.

This type of massage is most commonly relevant for people who engage in regular sports, recreational athletes after intense training sessions, and those seeking to reduce the risk of injury. The techniques are typically selected according to the sport and the stage of training, as the muscles of runners, weightlifters, and swimmers are subjected to different types of physical demands. 

Aesthetic Massage Treatments: Anti-Cellulite, Kobido, and Lymphatic Drainage

Aesthetic massage treatments are generally focused on improving the appearance of the skin, face, and body, which is why they are widely used in the beauty industry. This category includes anti-cellulite massage, Japanese Kobido massage, and lymphatic drainage massage, each of which is designed to address different aesthetic concerns.

Anti-Cellulite Massage

Anti-cellulite massage works intensively on the skin and subcutaneous tissues, and may help improve microcirculation and reduce the appearance of cellulite. Firmer kneading and pressure techniques may stimulate circulation in problem areas, which in some cases has been associated with a smoother-looking appearance of the skin.

However, noticeable changes are generally not achieved after a single session. Better results can typically be expected when a course of treatments is combined with a balanced diet and regular physical activity, as the development and visibility of cellulite may be influenced by several factors at the same time. 

This type of massage may be suitable for people seeking to improve skin tone and firmness in the thigh and buttock areas. It is important to maintain realistic expectations, so this type of massage is best viewed as one component of a broader skincare routine. 

Kobido and Lymphatic Drainage Massage

Kobido is a Japanese facial massage that may help tone the facial muscles and improve skin elasticity. Its specialized sequence of techniques may stimulate circulation in the superficial layers of the skin, so after the treatment, the face may appear fresher and firmer for some people, without the need for invasive procedures.

Lymphatic drainage massage, by contrast, is based on gentle, rhythmic movements that may help stimulate lymph flow. As a result, it may help reduce swelling or the sensation of fluid retention in some people. For this reason, this type of massage is often used after certain surgical procedures or in cases of lymphatic system dysfunction. 

Facial massage has emerged as a popular category in its own right, particularly among people seeking natural skincare solutions. Alongside Kobido, lymphatic drainage facial massage is also frequently mentioned, as it may help reduce swelling around the eyes and visually enhance facial contours, which is why it is often used as a complementary skincare treatment.

Eastern Massage Techniques: Thai Massage, Shiatsu, and Hot Stone Massage

Eastern massage techniques are often based on traditional concepts of energy flow, pressure points, and body stretching. As a result, they focus not only on the muscles but also on overall well-being. This category commonly includes Thai massage, Shiatsu, and hot stone massage.

Thai Massage

Thai massage typically combines three elements: stretching, pressure point techniques, and passive yoga-like positions. The treatment is usually performed on the floor or on a special mat, without the use of oil. This allows the practitioner to use not only their hands, but also their body weight, elbows, knees, and other points of body support to work on the muscles and improve mobility.

This combination of techniques may be associated with more than just relaxation. A systematic review (Keeratitanont K. et al., 6 controlled studies) found that, following Thai massage treatments, some studies reported reduced chronic pain, as well as improved flexibility, lower perceived muscle tension, and reduced anxiety. In some studies, the positive effects persisted for up to 15 weeks, although the magnitude and duration of the effects depended on the study population and the methodology used.

Because of its emphasis on stretching and mobility, this type of massage is generally most suitable for people seeking not only relaxation but also greater flexibility and reduced muscle tension. It may be a good choice for those who prefer a more active, movement-based treatment.

Shiatsu and Hot Stone Massage

Shiatsu is a Japanese technique in which fingers and palms are used to apply pressure to specific points on the body. The principles of this method are based on the traditional concept of meridians and energy flow. Targeted pressure may help reduce muscle tension and promote relaxation, which may improve overall well-being for some people following the treatment.

Hot stone massage, by contrast, is based on the therapeutic effects of heat. Heated basalt stones are placed on the body, and the warmth they release may help relax the muscles and promote local circulation. As a result, some people may experience reduced muscle tension and a greater sense of relaxation.

Both types of massage are often chosen to promote deep relaxation and stress relief, making them a popular option for people seeking a sense of calm after a busy or demanding week. 

How to Choose the Right Type of Massage for Your Needs

The most suitable type of massage depends on your goal, as each type is designed to address a different need. When you know what you want to achieve, choosing the right massage becomes much easier:

• For stress relief and relaxation – Swedish massage, as its gentle stroking techniques may help promote relaxation.
• For chronic pain – deep tissue massage or therapeutic massage, due to their stronger focus on the deeper layers of muscle.
• For sports and recovery – sports massage, coordinated with your training schedule.
• For beauty and skin appearance – anti-cellulite massage or Kobido massage.
• For flexibility and mobility – Thai massage, which combines stretching with pressure point techniques.

When massage is used for pain management, a single session is often not enough. In a dose-response study of chronic neck pain, 60-minute massage sessions performed 2–3 times per week were significantly more effective than either less frequent sessions or 30-minute sessions. Therefore, when planning massage to help reduce pain, it is worth considering both adequate session duration and regular treatment frequency. 

However, massage is not suitable in every situation. The main contraindications include inflammation, fever, acute injuries, certain skin and vascular conditions, and pregnancy, unless a massage specifically designed for pregnant women is used. 

If you have chronic medical conditions or are unsure whether massage is appropriate for you, consult a doctor or massage therapist before the treatment, as your individual condition may affect the recommendations. 

Types of Massage: Frequently Asked Questions

How many types of massage are there?

There is no exact number, as there are many different types of massage, and new techniques and methods continue to emerge. For this reason, it is more practical to group them into main categories, such as classic massage, therapeutic massage, aesthetic massage, and Eastern massage techniques.

This classification makes it easier to navigate the available options. The types of massage discussed here are popular and widely available in Lithuania, and can be found at most massage clinics, massage studios, and spa centers.

Which type of massage is best for back or muscle pain?

Deep tissue massage and therapeutic massage are often chosen for chronic or acute muscle pain, as the firmer pressure used during these treatments may affect the deeper layers of muscle and connective tissue. As a result, they may help reduce persistent muscle tension in the back and shoulder areas.

However, in the case of an acute injury, it is advisable to consult a healthcare professional first, as inappropriate pressure may worsen the condition. 

How do I choose the right type of massage?

The right massage depends on your goal. Swedish massage is often chosen for relaxation, deep tissue massage or therapeutic massage for pain relief, and anti-cellulite massage or Kobido massage for aesthetic goals. This classification makes it easier to find the type of massage that best suits your needs.

It is also important to consider your health condition, as some techniques may not be suitable for people with certain chronic medical conditions. If you are unsure, consult your massage therapist before the treatment. 

Are there situations when massage should be avoided?

Yes. Massage should generally be avoided in cases of acute inflammation, fever, certain skin conditions, and vascular disorders, as massage may worsen the condition in some cases. During pregnancy, it is generally recommended to choose a massage specifically designed for pregnant women.

If you have chronic medical conditions or are unsure about your health status, consult a doctor or massage therapist before the treatment. Doing so can help identify the most appropriate type of massage and reduce the risk of adverse reactions.

The most suitable type of massage depends on your individual needs, so before booking, it is worth deciding whether your goal is relaxation, pain relief, or an aesthetic result. MAKMAK specialists can help you choose the treatment that best matches your goals, and you can explore the full range of options in the Massage Menu and Body Therapy sections.

If you would like to turn a massage session into a gift for someone special, a gift coupon is a suitable option and can be redeemed for the treatment of their choice. Choosing a convenient time and confirming your appointment through the online booking system usually takes just a few minutes.