How to Know What Type of Massage to Get (Based on Your Body’s Needs)

By Yanik J. Gagnon

Choosing the right massage can feel like trying to order from a restaurant menu in another language — Swedish, Deep Tissue, Hot Stone, Thai, Reiki… where do you even start? The truth is, not all massages are created equal. Each technique supports the body and mind in different ways, depending on what you’re feeling and what you need right now.

This guide will help you decode your body’s signals and find the perfect massage for your goals — whether that’s stress relief, pain management, better sleep, or emotional balance.

1. For Stress and Overthinking: Swedish Massage

Best for: Relaxation, mental reset, and tension release.

How it works: Long, flowing strokes combined with light to moderate pressure increase circulation and melt away stress hormones like cortisol.

You’ll love it if: You spend your day behind a screen, multitasking, or constantly in “go-mode.” A Swedish massage is like pressing the body’s “reset” button — ideal for those who need to quiet the mind and unwind.

2. For Muscle Pain or Desk Stiffness: Deep Tissue Massage

Best for: Chronic tension, knots, and posture-related discomfort.

How it works: Deep, slow pressure targets fascia and deeper muscle layers to break up adhesions and release stubborn tightness.

You’ll love it if: You wake up with sore shoulders or lower-back pain. It’s not always gentle, but it’s incredibly effective for people who want lasting relief from built-up muscular tension.

3. For Poor Circulation and Detox: Hot Stone Massage

Best for: Poor circulation, fatigue, and cold hands or feet.

How it works: Smooth, heated stones are placed along key energy points and used to glide across muscles. The heat increases blood flow and stimulates the lymphatic system.

You’ll love it if: You crave warmth and calm. It’s deeply grounding — like being wrapped in comfort while stress just melts away.

4. For Flexibility and Energy Flow: Thai Massage

Best for: Mobility, joint stiffness, and energetic balance.

How it works: Often called “yoga for lazy people,” Thai massage combines acupressure, assisted stretching, and rhythmic compression.

You’ll love it if: You enjoy movement-based therapy or prefer staying clothed during your session. Expect to leave feeling lengthened, energized, and centered.

5. For Emotional and Energetic Balance: Reiki or Energy Healing

Best for: Emotional release, anxiety, and restoring inner peace.

How it works: The practitioner channels universal energy through gentle touch or hovering hands to help clear blockages and balance your energy field.

You’ll love it if: You’re emotionally drained, highly sensitive, or seeking a spiritual reset rather than a physical one.

6. For Athletes or Active People: Sports Massage

Best for: Pre-event prep, recovery, or injury prevention.

How it works: Combines stretching, deep pressure, and joint mobilization to enhance performance and aid muscle recovery.

You’ll love it if: You work out often or lead an active lifestyle. It keeps muscles supple and prevents strains.

7. For Expecting Parents: Prenatal Massage

Best for: Pregnancy-related back pain, swelling, and relaxation.

How it works: Performed by a certified prenatal therapist, this massage supports circulation and reduces discomfort in a safe, side-lying position.

You’ll love it if: You’re an expectant parent seeking gentle care and emotional grounding during pregnancy.

8. For the Busy and Burned-Out: Head, Neck, and Shoulder Focus

Best for: Headaches, tech-neck, and tension overload.

How it works: Focused techniques around the scalp, neck, and trapezius muscles relieve pressure and improve blood flow to the brain.

You’ll love it if: You live with constant screen fatigue or clench your jaw when stressed.

Listen to Your Body — It Knows What It Needs

When choosing a massage, ask yourself:

• Do I want to relax or repair?

• Is my stress more mental or physical?

• Do I want pressure or energy flow?

You don’t have to pick the “perfect” one every time. Sometimes your body’s needs change week to week — and that’s okay. The right massage meets you where you are.

Final Thought

Massage isn’t just a luxury — it’s a form of preventive medicine. Whether you’re managing stress, chronic pain, or simply learning to reconnect with your body, there’s a massage for every stage of your wellness journey.

If you’re unsure, talk to your therapist before the session. A skilled practitioner will customize pressure, techniques, and oils to match your current state — mind, body, and spirit.