What is a deep tissue massage?
As its name suggests, deep tissue massage targets the deeper layers of muscle and connective tissue. It does this with slow, deep strokes and targeted finger pressure. This approach can help to ease muscle tension and discomfort and support mobility.
During a deep tissue massage, your therapist will focus on any problem areas you have; most commonly, these are the back, shoulders, neck and legs. Like many forms of massage, deep tissue work can also have a relaxing effect, giving you the opportunity to lie back and de-stress.
What is the difference between a Swedish massage and a deep tissue massage?
While deep tissue massage can be relaxing, this is not its primary goal. Its main aim is to work on deeper layers of muscle and connective tissue using firm pressure and deep strokes. This can make it helpful for those who live with chronic pain or have an injury. In contrast, Swedish massage (or classic massage) typically uses lighter strokes and aims to encourage relaxation and ease day-to-day tension.
What are the benefits of deep tissue massage?
People come to deep tissue massage sessions for many reasons. They may have sports injuries they want to address or a short-term pain issue they’re struggling with. Some people with chronic pain conditions, such as fibromyalgia or arthritis, may also choose to try massage to help manage their symptoms. Here are some examples of what you can get out of this type of massage.
Pain relief
Massage may help some people manage muscle tension and certain types of pain, although evidence varies depending on the condition. If you're living with ongoing pain or recovering from an injury, tell your massage therapist before treatment so they can consider whether the massage and level of pressure are appropriate for you.
NICE guidelines suggest that manual therapy (including massage) may help with managing lower back pain (with or without sciatica) as part of a treatment package alongside exercise.
Recovery support
If you are injured, deep tissue massage can support your recovery. It is thought that the deep tissue massage helps break up scar tissue to improve mobility while promoting blood flow and the body’s natural ability to heal. This could shorten recovery time.
If you're recovering from an injury, speak to an appropriate healthcare professional and let your massage therapist know before treatment. Depending on the injury, massage may need to be adapted or avoided while the area heals.
Stress management
All types of massage offer a chance to take time for yourself. Prioritising your wellness can have a ripple effect and may help boost your mood. The quiet, relaxing nature of massage can also help ease mental stress, as you simply enjoy the moment of being looked after. Research suggests that massage may help to reduce blood pressure in people with hypertension; however, further research is still needed.
Relaxation and sleep
By helping to ease muscle tension and discomfort, deep tissue massage may make it easier for some people to relax. The relaxing effects of massage may also help you wind down and prepare for sleep.
Is deep tissue massage suitable for everyone?
If you experience a lot of pain, have an injury or have very tight muscles, deep tissue massage could be right for you. If you don’t like firmer massages and want to focus on relaxation, Swedish massage may be better suited.
If you're pregnant, tell your massage therapist before treatment. You may wish to choose a therapist who is trained and experienced in pregnancy massage, as the treatment and positioning may need to be adapted.
Deep tissue massage isn't suitable for everyone. Speak to your doctor or another appropriate healthcare professional before treatment if you have a bleeding or clotting condition, osteoporosis, cancer or are having cancer treatment, are taking blood-thinning medication, or have another condition that could be affected by firm pressure. Always tell your massage therapist about any health conditions, injuries or medicines that may affect your treatment.
What can I expect from a deep tissue massage?
Before you have a deep tissue massage, you will have a consultation with your massage therapist. This may be done verbally, where you tell them about your medical history, your problem areas, and what you hope to gain from the massage. You may also do this by filling out a form before your massage.
When you’re ready, you will be asked to remove your clothes and lie on the massage table, under a towel. If you’re only working on a specific area, you may be able to keep some clothes on, as long as the area being massaged is exposed, but you can do what feels comfortable to you.
Your massage therapist will then start the massage, typically using lighter strokes to warm up the muscles. Then they'll use firmer pressure and deeper strokes, focusing on any problem areas you’ve specified.
How painful is a deep tissue massage?
Deep tissue massage can be an intense experience, so it may not be for everyone. You may feel some discomfort as your massage therapist works, but if you’re in pain, do let them know.
You may experience some temporary soreness after a deep tissue massage. Your massage therapist can explain what to expect afterwards and any appropriate aftercare. If you experience significant or persistent pain, seek medical advice.
Find a deep tissue massage therapist
If you’re considering deep tissue massage, you can use Therapy Directory to find a deep tissue massage therapist and learn more about their experience, qualifications and approach.
Disclaimer: At Therapy Directory, we verify that massage practitioners have qualifications and insurance, or membership of a professional body, associated with massage only. We encourage you to check that they have the specialised skills required to offer deep tissue massage specifically.
