10 Types of Massage — And How to Know Which One Is Right for You

Your body has been trying to tell you something for weeks. Maybe it's that persistent knot between your shoulder blades, the tension headaches that show up every Sunday night, or the kind of full-body exhaustion that sleep alone can't fix. A massage could help — but with so many options out there, it's hard to know where to start.

Choosing the wrong type of massage can leave you feeling like something was missing, or worse, uncomfortable during the session itself. You might have tried one style years ago and written off the whole thing, not realizing that what your body actually needed was something completely different. Whether you're dealing with chronic tension, recovering from an injury, managing stress, or simply looking to invest in your wellbeing, there's a massage modality designed for exactly what you're going through.

Imagine finishing a session and feeling that rare, complete sense of release — your muscles softer, your breathing slower, your mind quiet. That feeling is absolutely achievable, and it starts with understanding what each type of massage actually does for your body. Once you match the technique to your needs, the difference is remarkable. Here's a clear guide to ten of the most effective and widely requested massage styles, and who each one is best suited for.

1. Swedish Massage

Swedish massage is the most requested style for a reason. It uses long, flowing strokes, gentle kneading, and rhythmic tapping to work the outer layers of muscle. Physiologically, it activates the parasympathetic nervous system — the one responsible for rest and recovery — which is why clients often feel deeply calm during and after a session. It also improves circulation, helping flush out metabolic waste like lactic acid that accumulates in tired muscles. It's ideal for first-timers, anyone sensitive to pressure, and those dealing with general stress, muscle soreness, or mild joint stiffness. Sessions typically run 60 to 90 minutes.

2. Deep Tissue Massage

Deep tissue work goes beyond the surface, targeting the deeper layers of muscle and connective tissue. Therapists use slower, more deliberate strokes and sustained pressure to break up adhesions — those dense bands of tissue that form after injury or chronic tension. It can feel intense in the moment, but the relief that follows for conditions like lower back pain, tech neck, or postural tension is significant. This style works best when you communicate openly with your therapist throughout the session. Explore all available massage styles to understand how deep tissue compares to other therapeutic approaches.

3. Hot Stone Massage

Smooth basalt stones, heated to the right temperature and placed along the body's tension zones, do something that hands alone can't replicate — they deliver heat directly into the muscle tissue, softening it from within before the therapist even begins to work. This makes the muscles more receptive to manipulation and allows for deeper relief with less pressure. Hot stone massage is particularly effective for people with intense muscle tightness, chronic pain, or those who find Montreal's winters leaving them perpetually stiff and contracted. The warmth also has a measurable effect on sleep quality and overall relaxation.

4. Aromatherapy Massage

Aromatherapy massage combines gentle touch with the therapeutic properties of plant-derived essential oils. The oils are absorbed through the skin and inhaled simultaneously, which is thought to stimulate the limbic system — the part of the brain connected to emotion and memory — triggering the release of serotonin and endorphins. You and your therapist choose the oils together based on your goals: lavender for calming, eucalyptus for respiratory clarity, peppermint for energy. This style is especially well-suited for anxiety, insomnia, low mood, and general stress management. Sessions last 60 to 90 minutes.

5. Prenatal Massage

Pregnancy brings profound physical changes that can leave the body aching in ways that are difficult to address otherwise. Prenatal massage for expectant mothers is adapted specifically for the changing body — positioning, pressure, and technique are all modified to ensure safety and comfort. Research supports its role in increasing serotonin and dopamine levels, reducing edema in the legs and joints, and easing lower back and hip discomfort. Most practitioners recommend waiting until the second trimester and getting clearance from your healthcare provider before booking.

6. Trigger Point Therapy

If you've ever had a spot on your neck or shoulder that reliably sends pain shooting down your arm or sparks a headache, you've experienced a trigger point. This therapy identifies those hypersensitive knots in the muscle tissue and applies focused, sustained pressure to release them.