Back rubs and shoulder massages feel great, don’t they? While they usually appear in the form of a quick favour from your partner or work colleague, you always wish they would last a bit longer. But, if you've had a crick in your neck for a week or that spot on your shoulder blade feels tight, treating yourself to a professional massage might be just what the doctor ordered. It's also the perfect remedy if you're feeling stressed, recovering from an injury or simply want to indulge in a guilty pleasure.

Depending on what part of the country you're in, an hour-long massage can cost anywhere from £30 to £100, and you usually pay more in resorts and smart hotels. Check to make sure that the person who's giving you the rubdown is a massage practitioner. He or she should have a comprehensive knowledge of anatomy and at least one year of training in various massage strokes and techniques.

Before you go on a quest through the Yellow Pages to find a spa or wellness centre nearest you, ask around and get recommendations from friend and colleagues. The spa or centre you choose should have training certificates, registration to professional bodies and licences on display. The practitioner should also have indemnity insurance.

Since not all massages are created equal, read on for more information about the five main types.

Swedish
This holistic treatment, which addresses the whole person’s psychological, physical and emotional well-being, involves the kneading and manipulation of soft tissue (muscles, tendons and ligaments). Most practitioners use some kind of oil, so you will need to undress. Deep-tissue massage is aimed at relieving chronic pain and involves a more intense application of strokes and a higher level of expertise than general Swedish massage. Deep-tissue massage may be done in a chair for a time-efficient session and may involve stretching, moist heat or cold packs. Benefits include improved circulation, relaxation and enhanced flexibility.

Shiatsu
In this form of Japanese massage, the practitioner uses thumbs and palms to apply pressure to specific points on the body, along with gentle stretching and synchronised breathing. The acupressure points, of which there are roughly 600, lie along 14 clearly defined meridians or channels which each represent a major organ system. Energy is believed to flow through these points, and the applied pressure clears energy blockages so it can flow freely through the body and encourage healing. This type of massage is often combined with other techniques. Usually, shiatsu is done on the floor or on a mat, so you may not need to undress.

Sports massage
Specifically geared to the needs of athletes and sporty types, this technique uses elements of Swedish massage as well as compression, pounding, trigger point work, friction and stretching. It may be performed before activity for a stimulating effect or after activity to help release muscle spasms and knotted tissue, remove toxins and increase flexibility.

Reflexology
This is a Chinese form of acupressure that uses thumb pressure on certain points of the feet. These points represent ten zones, or energy channels, that run vertically through the body so each body part corresponds to a precise point on the right or left foot. For example, the practitioner might apply pressure to the big toe of your right foot in order to relax your neck. Reflexology relieves pain, improves circulation and reduces stress. You can keep your clothes on, there are no messy oils, and 20 minutes is enough to treat both feet.

Aromatherapy
This is a more refined and intensive form of holistic massage. The traditional strokes and techniques are combined with the use of diluted essential oils. Each oil is selected for its healing and emotion-inducing properties, so depending on the essence used, the massage can be stimulating, relaxing or stress-relieving.

Massage etiquette

• Arrive for your appointment a few minutes early so you have enough time to disrobe.
• Only undress to the point where you feel comfortable. A therapist can work around undergarments if need be. Allow the therapist to cover you with a sheet or towel while shifting positions.

• It's not unreasonable to specify a male or female therapist. This is your appointment, so you should feel comfortable
• There should be some type of pre-massage consultation in which the practitioner outlines contraindications of the treatment and asks about your personal medical history. This is necessary in order to assess which type of treatment is suitable.
• Communicate with your therapist if the pressure is too light or too deep.
• Keep conversation to a minimum.
• Tip the therapist ten to 12 per cent of the total bill.
• Most types of massage therapy involve the use of oils. If you have allergies, especially to peanuts and peanut oil, make sure you mention this when you make your appointment and again before the start of your massage.
• Therapists appreciate being called by their titles. The terms 'masseur' and 'masseuse' have been replaced by one term: massage practitioner.