At first glance, it seems like nothing could be more uncomfortable than an acupressure mat. With its hundreds of small dull spikes, it looks like something out of science fiction. Or, worse, a medieval torture device. But fans of acupressure mats say that using one can actually be quite relaxing—and recent data suggests that they might even help relieve stress and chronic pain.
Though the modern-day acupressure mat was conceived in the 1970s, it has roots in the ancient healing practice of acupressure, in which physical pressure is applied to various parts of the body to relieve tension and increase energy; acupressure is basically acupuncture without the actual needles. Acupressure mats utilize the same therapeutic principles—but because they are easy to use and relatively affordable, they’re a more accessible way to experience the benefits of this age-old method in the privacy of your own home.
The benefits of using an acupressure mat
The primary purpose of an acupressure mat is to stimulate the nervous system by applying pressure on strategic points of the body in order to restore harmony, relieve tension, and increase energy flow. Most acupressure mats consist of a padded fabric or foam surface (similar to a yoga mat) covered by hundreds of small spikes or knobs made of plastic or non-corrosive metal.
Research suggests that the benefits of acupressure include better sleep quality, decreased stress, less anxiety, and relief from muscle pain. Acupressure works by promoting the release of oxytocin and endorphins, neurotransmitters help reduce pain and put you in a more blissful state. While there isn’t a ton of scientific research on the benefits of using an acupressure mat specifically, small studies have found that they may improve back and neck pain as well as relieve headaches. And many proponents claim that the benefits of using an acupressure mat are similar to experiencing acupressure therapy the traditional way.
Acupressure mats for chronic back pain
A 2021 study found that using an acupressure mat in conjunction with therapeutic exercises helped improve lower back pain by allowing users to relax their back muscles from the neck to the lumbar area of the spine. “Use of the acupressure mat increases benefits in terms of relieving pain, and consequently, in ameliorating functionality and improving quality of life, especially at the medium-to-long term follow-up. Tolerability, safety, and the possibility of using this acupressure mat at home makes this device a valid tool for the long-term management of low back pain,” the study stated.
A solve for neck pain and headaches
Neck pain—whether from bad posture or from the dreaded tech neck—also seems to be improved with the help of an acupressure mat; it’s believed that the pressure of the spikes increases oxygen flow to the back of the neck which in turn frees the muscles from localized stiffness. Headaches caused by tension in the neck may also be improved with the help of an acupressure mat, eliminating the problem at its root.
How to use an acupressure mat
Using an acupressure mat may seem simple, but it does require a little technique; you want it to be effective and not at all painful. That said, all you really need to do is…lie down. Just proceed gently and with caution: although the tips are arranged so that your weight is meant to be distributed evenly, your first time with the mat could be slightly uncomfortable. If that happens, just carefully shift your weight to a more tolerable position. Then, try to stay still for at least 10 minutes. The goal is to achieve conscious relaxation by breathing deeply; it’s a good time to practice mindfulness meditation or listen to a soothing sound bath. If you find the tips super annoying initially, you can also try to use a thin towel or sheet over the spikes as a buffer.
Using an acupressure mat for reflexology
The beauty of an acupressure mat is that it can also be used in more than one position; you simply shift your body carefully over the exact areas that crave the most relief. Try resting only the soles of your feet on the mat by sitting on a chair to create your own at-home reflexology footbed. Or, when lying down, slowly rotate your body to relieve pain and tension in the joints, particularly between the shoulders.
Exercises to try on the acupressure mat
Once you have become familiar with the acupressure mat, you can also use it for training sessions to do targeted exercises and stimulate the body more intensely. Try experimenting with some yoga positions; a downward facing dog might feel especially good, allowing you to completely relax your spine and relieve back pain while stimulating the pressure points on your hands and feet. Or expand your chest and strengthen your wrists, arms, shoulders, and back, by doing a cobra to improve the flexibility of your spine and apply acupressure to your thighs, abs, and hips.
Are acupressure mats safe?
In general, yes—however there are a few things worth noting before you fully dive in. Those who suffer from heart disease, cancer, or low blood pressure, for example, may want to consult with a doctor before starting any practice that puts pressure on muscles and joints. And using a spiked mat is probably not a good idea if your skin is already irritated, inflamed, or otherwise wounded. Those who are pregnant or taking anticoagulant medications should refrain from using the acupressure mat. As always, check with a licensed medical provider if you’re concerned or have questions. The point is to improve your wellbeing—not diminish it.