Billy Gilhooley on Deep Tissue Massage vs Relaxation Massage: What’s the Difference?

Patients often ask me: “Billy, should I get a deep tissue massage or a relaxation massage?” Off the bat, both treatments might seem fairly similar — both involve lying down while a therapist works on your muscles — but as a physio with a background in massage, I see them as different tools with very different outcomes.

In this post, I want to break down the differences, explain how each works in the body, and help you figure out which approach might suit you best.

Relaxation Massage: Resetting the System

Relaxation massage is designed to calm the nervous system. The strokes are light and flowing, the pressure is gentle, and the whole session is built around helping your body move into a state of rest.

From my perspective as a physio, relaxation massage:

• Lowers stress hormones and helps reduce overall tension.

• Improves circulation and promotes better sleep.

• Can ease tension headaches and stress-related muscle tightness.

• Gives your body a chance to slow down and recover.

If you’re constantly under pressure at work, not sleeping well, or just need to recharge, this style of massage can be a game-changer. It’s not about fixing structural issues — it’s about giving your body and mind the chance to switch off.

Deep Tissue Massage: Repairing and Releasing

Deep tissue massage, on the other hand, targets the deeper layers of muscle and fascia. The pressure is firmer, slower, and more focused. It’s less about relaxation and more about making lasting changes in how your body moves and feels.

Here’s where I see deep tissue being especially useful:

• Chronic back and neck pain caused by tight or overactive muscles.

• Postural issues from long hours at the desk.

• Sports injuries or repetitive strain conditions.

• Limited range of motion following injury or surgery.

The treatment can feel intense at times, and you may notice a bit of soreness afterwards, but that’s a normal part of the tissue adapting. When it’s paired with rehab exercises and movement retraining, deep tissue work can help restore mobility and reduce pain over the long term.

Pain: More Than Just the Body

One thing I often remind patients is that pain isn’t purely physical. Yes, tight muscles, stiff joints, or old injuries can all send pain signals to the brain — and this is where deep tissue massage plays its part by releasing restrictions and easing mechanical stress. But there’s also the mental side of pain, and this is just as important.

Stress, anxiety, and fatigue can heighten your sensitivity to pain. When your nervous system is wound up, even minor aches can feel amplified. This is why relaxation massage can be so effective — not because it changes the structure of the muscle, but because it helps calm the brain’s perception of discomfort. By lowering stress hormones and giving the body a chance to switch off, relaxation work reduces the mental “volume knob” on pain.

In practice, I see both types of massage helping different aspects of the same problem. For example, a patient with chronic back pain might benefit from deep tissue techniques to free up stiff muscles, while also using relaxation techniques to calm the nervous system that’s been on high alert for months. When physical and mental pain are addressed together, the results are often more powerful and longer lasting.

Choosing What’s Right for You

Here’s how I like to explain the different treatments to my patients:

• Relaxation massage = reset. It’s about calming, recharging, and letting go of stress.

• Deep tissue massage = repair. It’s about addressing stiffness, pain, and structural restrictions.

In many cases, the best approach is a combination. Starting with lighter techniques helps reduce guarding, then deeper strokes can target the areas that really need it.

Myths Worth Clearing Up

• “Deep tissue massage has to hurt to be effective.” Not true. Good therapists know how to for example apply firm, targeted pressure to a shoulder without creating unnecessary pain that is unbearable.

• “Relaxation massage is just pampering.” Again, not true. The health benefits of stress reduction are well-documented — from better sleep to reduced muscle tension and improved mood.

Final Thoughts

As a physiotherapist, I don’t see deep tissue and relaxation massage as competing therapies. They’re simply different tools — one focused on repairing the body, the other on resetting the system. Both can play a valuable role depending on your needs which you can read more about at my blog.

If you’re unsure which style is right for you, feel free to reach out. At my Preston clinic, I work closely with massage therapists to make sure your treatment supports your recovery, whether you need targeted deep tissue work or a session that allows your body to fully relax.