The right type of massage depends on one thing: what you want out of it. If you want to switch off, choose Swedish, aromatherapy or hot stone. If you want a specific problem addressed, choose deep tissue or sports massage. If you want to stay fully clothed, choose Thai, shiatsu or Indian head massage. If you are dealing with swelling, choose lymphatic drainage. Everything below explains why.
Key takeaways
- Choose by goal, not by name
- Every massage type answers one of four goals: relax, release tension, recover from training, or reduce swelling. Pick the goal first and the type follows.
- Swedish is the default starting point
- If you have never had a professional massage, Swedish gives you a full-body baseline at a comfortable pressure.
- Deep tissue is not just harder Swedish
- It works slowly into specific problem areas rather than covering the whole body, and it is normal to feel it the next day.
- Three common types keep you fully clothed
- Thai massage, shiatsu and Indian head massage are all done through clothing, which suits anyone uneasy about undressing.
- Pressure and price are not correlated
- A gentle lymphatic drainage session often costs more than a firm sports massage because of the training behind it.
- Sixty minutes suits most treatments
- Go to 90 minutes for full-body work, and 30 to 45 minutes for targeted areas such as the back, feet or scalp.
- Qualifications matter more than the label
- Anyone can advertise a treatment name. Look for ITEC or VTCT Level 3 as a minimum, plus insurance and specialist training for pregnancy or lymphatic work.
Quick picker: choose by what you want
| What you want | Book this |
|---|---|
| To switch off completely | Swedish, hot stone or aromatherapy |
| Knots in your shoulders sorted | Deep tissue or trigger point |
| To recover from training | Sports massage |
| Relief from swollen legs or bloating | Lymphatic drainage |
| To stay fully clothed | Thai, shiatsu or Indian head massage |
| Help with pregnancy aches | Pregnancy massage |
| Something to do together | Couples massage |
| Help with tension headaches | Indian head massage or reflexology |
Relaxation and stress types
1. Swedish massage
Long gliding strokes, kneading and circular movements over the whole body at light to firm pressure. It is the foundation of Western massage and the most booked treatment in the UK. Best for first-timers, general stress and regular maintenance. Typically 60 or 90 minutes. Read the full Swedish massage guide.
2. Aromatherapy massage
Swedish technique with essential oils blended for your goal: lavender and chamomile for sleep, rosemary and peppermint for alertness, clary sage for tension. The scent works on the limbic system while the strokes work on muscle, which is why it consistently outperforms plain Swedish for mood. See aromatherapy massage in Bristol.
3. Hot stone massage
Heated basalt stones are placed on the body and used as extensions of the therapist's hands. The heat penetrates deeper than hands alone, so you get a deep-feeling treatment without heavy pressure. Excellent for people who want depth but dislike being dug into. Not recommended in pregnancy. See hot stone massage.
4. Lomi lomi
A Hawaiian technique using long, flowing forearm strokes that cross the whole body in continuous sweeps rather than working area by area. It feels rhythmic and almost dance-like, and is one of the most relaxing treatments available.
5. Balinese massage
Combines Swedish gliding with acupressure, skin rolling and stretching, at a medium to firm pressure with generous oil. A good middle ground if Swedish feels too light and deep tissue too intense.
6. Bamboo massage
Heated bamboo canes are rolled and kneaded over the muscles. It delivers consistent, deep pressure without the therapist's thumbs taking the strain, and suits anyone who wants firm work over large muscle groups such as the back and legs.
Therapeutic and pressure-based types
7. Deep tissue massage
Slow, sustained pressure into the deeper layers of muscle and fascia, focused on specific problem areas rather than the whole body. Expect some therapeutic discomfort and possible next-day soreness. Best for chronic tension, postural problems and desk-related pain. Full detail in our deep tissue massage guide.
8. Sports massage
Assessment-led soft tissue work aimed at the muscles you actually use, combined with stretching, mobility work and advice. Not only for athletes: anyone with a repetitive physical routine benefits. Compare the two in deep tissue vs sports massage.
9. Trigger point therapy
Sustained direct pressure on specific hyperirritable points that refer pain elsewhere, held for 30 to 90 seconds until the sensation eases. Often used within a deep tissue or sports session rather than booked alone.
10. Myofascial release
Slow, sustained stretching of the fascia, the connective tissue web that surrounds muscle. Uses little or no oil so the therapist can grip and hold the tissue. Useful for restriction and stiffness that does not respond to conventional muscle work.
11. Remedial massage
An umbrella term for treatment aimed at a diagnosed problem, drawing on deep tissue, trigger point and stretching techniques as needed. Sessions usually start with an assessment and often come with homework.
Fully clothed types
12. Thai massage
Performed on a floor mat in loose clothing, combining assisted yoga stretches, rhythmic compression and pressure along energy lines. It is active rather than passive, and you leave feeling stretched rather than sedated. Not for anyone who wants to lie still and drift off. See Thai massage in Bristol.
13. Shiatsu
A Japanese technique using thumb, palm and elbow pressure at points along the body's meridians, plus gentle stretching and joint rotation. Done through clothing on a mat, and paced to the breath.
14. Indian head massage
Seated, clothed treatment covering the upper back, shoulders, neck, scalp and face, rooted in Ayurvedic practice. Typically 30 to 45 minutes and outstanding for tension headaches and screen-related neck strain. See Indian head massage, or read about the modern spa version in our Japanese head spa guide.
15. Chair massage
Ten to 25 minutes in a specialised chair, targeting back, shoulders, neck and arms. Common at workplaces and events. A good taster, not a substitute for a full session.
Specialist and medical types
16. Pregnancy massage
Adapted positioning, usually side-lying with cushions, and modified technique to accommodate pregnancy safely. Requires specific training. Read the pregnancy massage guide or browse pregnancy massage in Bristol.
17. Lymphatic drainage
Feather-light, rhythmic strokes that move lymph fluid towards working nodes. Used for lymphoedema, post-surgical swelling and fluid retention. It is nothing like a conventional massage: see what lymphatic drainage actually does.
18. Reflexology
Pressure applied to specific points on the feet, hands or ears that map to other parts of the body. Deeply relaxing whatever you make of the mapping theory. Our complete reflexology guide covers what to expect, or see reflexology in Bristol.
Full comparison table
| Type | Pressure | Clothed? | Typical length | Best for |
|---|---|---|---|---|
| Swedish | Light to firm | No | 60 to 90 min | First-timers, stress |
| Aromatherapy | Light to medium | No | 60 to 90 min | Mood, sleep |
| Hot stone | Medium, heat-led | No | 75 to 90 min | Deep relaxation without heavy pressure |
| Lomi lomi | Medium, flowing | No | 60 to 90 min | Full-body switch-off |
| Balinese | Medium to firm | No | 60 to 90 min | Middle ground |
| Bamboo | Firm | No | 60 to 75 min | Firm work on large muscles |
| Deep tissue | Firm to intense | No | 60 min | Chronic tension, posture |
| Sports | Variable | Partly | 30 to 60 min | Training and recovery |
| Trigger point | Intense, localised | Partly | 30 to 60 min | Referred pain |
| Myofascial release | Slow, sustained | Partly | 45 to 60 min | Stiffness and restriction |
| Remedial | Variable | Partly | 45 to 60 min | Diagnosed problems |
| Thai | Firm, active | Yes | 60 to 120 min | Mobility and flexibility |
| Shiatsu | Firm, point-based | Yes | 60 min | Energy and tension |
| Indian head | Medium | Yes | 30 to 45 min | Headaches, neck strain |
| Chair | Medium | Yes | 10 to 25 min | Quick relief |
| Pregnancy | Light to medium | No | 60 min | Pregnancy aches |
| Lymphatic drainage | Very light | No | 45 to 90 min | Swelling and fluid |
| Reflexology | Firm, on feet | Mostly | 45 to 60 min | Relaxation, stress |
How to choose and book
Start with the goal, pick the type, then check the therapist. In the UK the baseline qualification for massage is ITEC or VTCT Level 3, and anyone treating you should hold current public liability insurance[2]. Pregnancy, lymphatic drainage and sports work all need additional specific training on top.
If you have a health condition, are pregnant, or are recovering from surgery, tell the therapist before you book rather than on the day, and check NHS guidance where a condition is involved[1]. For everything else, book 60 minutes of Swedish and go from there.
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Find a TherapistFrequently asked questions
This article is researched by the Massages Bristol editorial team using NHS guidance, professional body standards and published research, and is checked against the practice of the qualified therapists listed in our Bristol directory. It is reviewed and updated when guidance or standard practice changes. It is general information, not medical advice: speak to your GP if you have a health condition that may affect treatment.