When you think of lying on the modern equivalent of a bed of nails, it’s hard to imagine it could be used for relaxation and relieving stress—but that’s the purported effect of acupressure. We’ve seen acupressure and other types of traditional Chinese medicine (acupuncture, reflexology, and cupping) become supplementary tools for recovery and pain relief in recent years.
While acupuncture is best done by a certified professional, acupressure mats are readily attainable for your own home use, just like the best yoga mats, and have a broad range of claimed health benefits. But with so many options, it’s hard to know what’s effective and what’s ideal for your needs.
Fear not, reader; several members of the GGR team—including myself—have tried out the best acupressure mats on the market to bring you our top picks. Although acupressure mats were new to several experts on our staff, we still bring our decades of experience in the fitness world as certified personal trainers, coaches, and competitive athletes.
We spent hours on each of these acupressure mats, working on relaxing and de-stressing (I know, it’s a tough job, but someone had to do it). During our resting…er, testing, we rated factors such as the materials and dimensions of the mat to bring you this comprehensive list of the best acupressure mat sets.
The 8 Best Acupressure Mats
- Best Acupressure Mat Overall: CXCTCT XL Yoga Acupressure Mat Set
- Best Acupressure Mat and Pillow: Pranamat Classic Massage Set
- Best Budget Acupressure Mat: Spoonk Acupressure Eco Mat
- Best Acupressure Mat for Travel: TimeBeeWell Eco Mat and Pillow Travel Set
- Most Comfortable Acupressure Mat: DoSensePro Acupressure Mat and Pillow
- Easiest to Clean Acupressure Mat: Sivan Acupressure Mat and Pillow
- Best Acupressure Mat for Neck and Shoulders: Gaiam Acupressure Mat and Pillow
- Most Durable Acupressure Mat: ProsourceFit Acupressure Mat and Pillow
Best Acupressure Mat Overall: CXCTCT XL Yoga Acupressure Mat Set
Good for: People wanting a full-body acupressure set at a good value
Best Overall
CXCTCT Extra-Long Yoga Acupressure Mat
Product Highlights
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Free with Amazon Prime
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No listed warranty
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Includes detachable neck pillow
Pros & Cons
Pros
- Large surface covers more body area than standard mats
- Includes neck pillow and carry bag
- Thousands of spikes for intense acupressure experience
- Budget-friendly option for recovery
Cons
- Spikes may feel too intense for first-time users
- Fabric cover may be hard to clean thoroughly
- Not machine washable
- Lacks scientific third-party validation
Bottom Line
The CXCTCT XL Acupressure Mat Set is a wallet-friendly way to try acupressure therapy at home. Its XL size and included pillow make it more versatile than typical options. Just keep in mind that the sensation may be too intense for some users, especially beginners.
The CXCTCT XL Yoga Acupressure Mat Set is our pick for the best overall simply for its value and durability. It gets a 4 out of 5 for its price of around $70, and you get quite a bit for that: an extra-long mat and pillow set, along with mobility balls and a carrying case.
For the price, the materials appear high-quality, earning it a 4.5 out of 5 on materials and care. The cotton pad, foam interior, and plastic acupressure spikes are simple, but the mat feels durable, according to our product tester and GGR senior staff writer Lauren Strong, CPT. She says, “The foam doesn’t depress while you’re on it; it looks and feels like this will hold up for quite a while.”
Lauren was new to acupressure but quickly learned she liked it, as she rates the comfort and effectiveness of the CXCTCT mat a 4.5 out of 5. Using the mat is “pretty intense at first, but you ease into it. I like it best while using it during meditation,” she reports.
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She does add for first-timers that the best results come when the spikes sit on bare skin. “Even the thinnest T-shirt can dull the miniature spikes. It stimulates your skin and nerves so much that you kind of forget where you were uncomfortable before you got on it,” she says.
While it is one of the pricier mats we’ve tested, the extra-long length of 47 inches might encourage some taller users to make this purchase. Plus, the added value of the other accessories make this a worthwhile investment.
| Price | $69.99 |
| Dimensions | 47” L x 15.6” W |
| Colors | Blue, Grey, Gold, Purple |
| Includes | Extra-long mat, pillow, 2 mobility balls, carrying case |
Best Acupressure Mat and Pillow: Pranamat Classic Massage Set
Good for: Those who can afford a premium, hand-made acupressure mat and pillow set
Best Mat and Pillow
Pranamat Classic Massage Set
Product Highlights
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Made from 100% natural linen and coconut fiber
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OEKO-TEX certified
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Free worldwide delivery
Pros & Cons
Pros
- Eco-friendly and toxin-free materials
- Targets multiple muscle groups at once
- Lightweight and portable
- Easy to clean with removable covers
Cons
- Initial use may feel sharp or intense
- Pricey for a non-electric recovery tool
- No adjustable intensity
- May not suit those with sensitive skin
Bottom Line
The Pranamat Classic Massage Set is a stylish, eco-friendly way to incorporate acupressure recovery into your daily wellness routine. While it may take some getting used to, it delivers serious tension relief without batteries, cords, or noise. However, its $285 price tag may make it too expensive for budget-conscious shoppers.
Why settle for one when you can have two? If you’re looking for the ultimate full-body experience, look no further than the Pranamat Classic Massage Set. Although this acupressure mat and pillow package costs a pretty penny (pricing starts at $285), you get what you pay for in terms of quality and effectiveness.
Handcrafted in Latvia by experienced artisans, this set uses eco-friendly materials like 100% natural linen, 100% untreated cotton, and 100% coconut fiber. In addition, it has an OEKO-TEX certification, which guarantees all textile products are free from harmful substances. As a result, Pranamat earned a perfect score of 5 out of 5 for materials.
“I really appreciate the coconut fiber interior that helps this mat retain its thickness over time without compromising the feel,” notes product tester and senior staff writer Ben Emminger, NASM-CNC, NASM-CSNC. “It’s a top-of-the-line mat, for sure.”
Most importantly, this set proved to be an effective recovery tool. Featuring Pranamat’s signature lotus spikes across both the mat and pillow, the Classic Massage Set earned Ben’s stamp of approval after thorough testing.
“The surface area of each spike targets my treatment areas without much pain or irritation,” he notes, rating the effectiveness at 4.5 out of 5. “You feel as if it’s a meditation and recovery tool rather than poking you for the sake of poking you.”
The Classic Massage Set should work well for both shorter and taller users. The mat measures 28.7 inches long and 17.7 inches wide, while the pillow is 13.38 inches long by 17.72 inches wide.
“The mat is large enough to cover my entire back,” says Ben, who’s about 6’3″. “I rate the size at 4 out of 5 since you do get a smaller pillow for neck and head treatments without compromising your back’s coverage.”
For more details on Ben’s experience with this premium acupressure mat and pillow set, check out our full Pranamat review.
| Price | $285-$305 |
| Dimensions | 28.7” L x 17.7” W (mat); 13.38” L x 17.72” W (pillow) |
| Colors | Lavendar, Amethyst, Amber, Sunrise, Azur, Lagoon, Moomin Collection, Obsidian, Olive, Rosegold, Rocksalt, Burgundy |
| Includes | Mat and pillow |
Best Budget Acupressure Mat: Spoonk Acupressure Eco Mat
Good for: Users wanting an affordable acupressure mat with some accessories
Best Budget
Spoonk Acupressure Eco Mat
Product Highlights
- The original spiked relaxation mat with over 6,000 points
- Endorsed by Dr. Oz
- Claims to increase circulation; improve relaxation; relieve muscle, nerve, and back pain; and improve sleep
- Comes with travel mat, regular size mat, and sling carrying bag
Pros & Cons
Pros
- Includes regular mat and travel mat
- Carrying case included for ease with travel
Cons
- Only 2 colorways available
- Mixed reviews on effectiveness of product
- No pillow included
- Mat is much shorter than competitors
Bottom Line
The Spoonk Acupressure Mats have over 6,000 points. There is no pillow included but the smaller travel mat can be rolled up to act as a pillow. The mat also comes with a ball and travel case. Some customers found this relaxing while others found it painful.
If you’re wanting an acupressure mat to relieve some muscle tension without breaking the bank, your best bet is the Spoonk Acupressure Eco Mat. This set comes with a mat, pillow, carrying case, and mobility ball. “That’s quite a lot for less than $25,” says GGR director of content Kate Meier, NASM-CPT, USAW-L1, CF-L1, who tested out the Spoonk mat. She rates the price a 5 out of 5.
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Kate gives the materials and care of the mat a 3 out of 5, saying, “The plastic cover comes off easy enough to hand-wash, but the mat’s materials definitely feel a bit on the budget side.” She adds, “I haven’t had it for very long, but I could imagine the seams might start to come loose over time, and the spikes may even fall off.”
The other gripe is the size, earning only a 2 out of 5. At 16 inches long and 14 inches wide, this acupressure mat may not be suitable for taller or broader people. “I’m 5-feet-4-inches tall and most of my back is on it, but anyone with a longer torso won’t be fully covered,” Kate says. Still, for its price, this is a nice deal for people with smaller torsos.
A word to the wise: If you’re looking for a true budget option, go with the Navy Blue mat. As of this writing, this mat is on Amazon for $23, while the Pagoda Blue variation is priced at nearly $50. I don’t understand why, as they are the same product, but if you’re wanting a real value deal, go with the cheaper option—with free shipping for Amazon Prime members.
| Price | $22.99-$49.99 |
| Dimensions | 16” L x 14” W |
| Colors | Navy Blue, Pagoda Blue |
| Includes | Pillow, mat, carrying case, and ball |
Best Acupressure Mat for Travel: TimeBeeWell Eco Mat and Pillow Travel Set
Good for: Acupressure enthusiasts that are always on the go
Best for Travel
TimeBeeWell Eco-Friendly Back and Neck Pain Relief Mat and Pillow Travel Set
Product Highlights
- Acupressure mat, with 253 spikes and pillow with 74 spikes
- Claims to decrease pain and stress, increase blood flow, and relax mind and body
- Lay on mat for 10-30 minutes
- Includes acupressure mat and pillow with carrying case
Pros & Cons
Pros
- Both mat and pillow included
- Made with eco-friendly materials
- Positive customer reviews
Cons
- Only available in 3 colors
- Hand wash only
- No information provided on the inner foam materials
- More expensive than competitors
Bottom Line
The TimeBeeWell mat is made with eco-friendly materials but they do not provide information on the inner foam. The mat is designed to relieve pain. This mat has largely positive customer reviews that reported regular use of the mat decreased their pain. There were some that found the mat uncomfortable.
Have acupressure mat, will travel.
If you find yourself constantly on the move, the TimeBeeWell Eco Mat and Pillow Travel set is ideal for travel. This neck pillow and mat combo comes with a carrying bag that makes it easy to transport to and from the gym, or while globetrotting.
GGR editor Frieda Johnson, CNC, SET, rates the size of the mat a near-perfect score of 4.75 out of 5. She adds, “It’s on the smaller side and is pretty lightweight, but I can still fit my whole back on it with no problems. Plus, a friend of mine who is larger than me also had no issues.” She does dock a quarter-point from the score, as particularly broader people may have issues with the 17-inch width of the mat.
Made with 100% cotton and ABS plastic, the mat’s materials and care earn a 4.5 out of 5 from Frieda. “It feels high-quality and the foam feels sturdy,” she says. The mat doesn’t get perfect scores here, though, since it didn’t come with any care instructions. Most likely, the mat should be hand-washed to prevent any damage to the mat or laundry machines.
Frieda rates the comfort and effectiveness a 3 out of 5, however, as she wasn’t sure if she was getting any real benefit from the mat; granted, this was her first time using an acupressure mat. As far as comfort goes, Frieda explains, “With a shirt on, I can’t feel it at all. Using it on bare skin is uncomfortable but manageable.”
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Still, for fans of acupressure mats, this is a great choice for traveling.
| Price | $49.95 |
| Dimensions | 28.35” L x 17.32” W |
| Colors | Black, Purple, Turquoise |
| Includes | Neck pillow, mat, carrying bag |
Most Comfortable Acupressure Mat: DoSensePro Acupressure Mat and Pillow
Good for: Anyone looking for a comfortable acupressure mat for relaxing after a long day of work and stress
Most Comfortable
DoSensePro Acupressure Mat and Pillow Set
Product Highlights
- Acupressure mat and pillow set
- Claims to decrease pain, increase energy, and improve sleep
- Includes acupressure mat, pillow, carrying case, and reusable hot/cold pack
- Lay on mat 15-40 minutes per day
Pros & Cons
Pros
- Pillow and mat set
- Reusable hot/cold pack and carrying case included
- Mostly positive customer reviews
Cons
- Limited colorways available
- No information on how to care for mat
Bottom Line
DoSensePro Acupressure Mat and Pillow set is 29 inches long and designed to accommodate your entire back. This product claims to decrease pain, increase energy levels, and improve sleep. Most reviews were positive but some customers found it uncomfortable and did not help with their pain.
You may not think lying on thousands of plastic spikes can be comfortable, but take my word for it—it can be. I tried out the DoSensePro Acupressure Mat and Pillow Set and rated the comfort and effectiveness a 4.5 out of 5. I used it for 20 minutes at a time after heavy squats and bench presses, and it was a nice way to wind down after a workout session.
I didn’t give it full marks on its effectiveness, mostly because I wasn’t sure how effective it was. While it was pleasant, I’m not entirely sure if it felt relaxing because I was lying down on the plastic spikes, or if it was relaxing just because I was lying down and relaxing for 20 minutes. Regardless, I was pretty comfy on the DoSensePro.
The DoSensePro mat comes with a reusable hot and cold gel pack with the carrying bag and pillow—one of the few acupressure mats to include one, earning it a 5 out of 5 in extra features and accessories. At around $40 (and often marked down on Amazon), the acupressure mat has good value with the features you get.
With a length of 29 inches, the mat fits my low back and glutes up to my shoulders fairly well, especially with the addition of the neck pillow. That’s impressive, considering I’m a big guy. That said, the width of 16.5 inches was a bit on the narrow side for me, not quite getting all of my shoulders. I think the width will work for most people though, so I give the size of the mat a 4 out of 5.
| Price | $41.99 |
| Dimensions | 29” L x 16.5” W |
| Colors | Black, Purple, Natural Linen |
| Includes | Mat, pillow, carrying bag, reusable hot and cold pack |
Easiest to Clean Acupressure Mat: Sivan Acupressure Mat and Pillow
Good for: People who want a mat that is simple to clean up in between uses
Easiest to Clean
Sivan Back and Neck Pain Relief Acupressure Mat and Pillow Set
Product Highlights
- Acupressure mat and pillow set
- Claims to increase circulation, decrease pain, improve sleep, relieve stress, and help digestion
- Included: Acupressure mat and pillow
Pros & Cons
Pros
- Pillow and mat included
- Rolls up for storage and travel
- Mostly positive customer reviews
Cons
- Only available in two colors
- Hand wash only
- No warranty information listed
Bottom Line
Sivan Acupressure Mat and Pillow Set that rolls up for storage and travel. The set is designed to increase circulation, decrease pain, and improve sleep. The customer reviews are largely positive with many customers experiencing pain relief. There were customers that found the mat too uncomfortable to use regularly.
Let’s face it; acupressure mat companies will rarely recommend machine-washing their mats, all to protect the spikes on the mat as well as the washer and dryer units. So, when we want a mat that’s easy to clean, we want it to be easy to hand-wash. The Sivan Acupressure Mat is just that, with a simple cotton cover with Velcro on one end. This allows you to peel the cotton from the foam mat easily for a quick hand-wash and then hang the mat to dry.
GGR head of content Nicole Davis, CPT, PN1-NC, tried out the Sivan mat and gave the comfort and effectiveness a 4 out of 5. Being new to acupressure mats, Nicole explains, “The first time I laid on the acupressure mat, I was definitely uncomfortable. But I’ve been using it for a few minutes each day and now, I actually really enjoy it. It’s still uncomfortable, at first, but the longer you lay there and breathe, the better it feels.”
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Specifically, Nicole likes the neck pillow. “I can carry a lot of muscle tension in my neck, and that leads to headaches and migraines. The neck pillow is a nice way to relieve some of that tension.” Aside from the neck pillow, the Sivan Acupressure Mat doesn’t come with any other features, earning it a 3 out of 5 on features and accessories.
Although the mat is fairly easy to clean, the materials seem flimsy to Nicole, as she rates the materials and care of the mat a 2.5 out of 5. “The flimsiest part is the foam padding inside; it’s not very thick at all,” Nicole adds. Still, at under $35 and often marked under $30, this mat has pretty good value.
| Price | $34.99 |
| Dimensions | 29.5” L x 17.3” W |
| Colors | Black, Green |
| Includes | Mat, pillow |
Best Acupressure Mat for Neck and Shoulders: Gaiam Acupressure Mat and Pillow
Good for: Those wanting a solid mat with a pillow combo to target a tight neck
Best for Neck and Shoulders
Gaiam Acupressure Mat and Pillow Set
Product Highlights
- Acupressure mat and pillow with thousands of points
- Claims to increase circulation, decrease pain, stress and tension, and increase relaxation
- Use mat 10-30 minutes per day
Pros & Cons
Pros
- Mat and pillow included
- Affordable compared to competitors
Cons
- Only available in grey
- Only available in shorter half-body length
- Very limited customer ratings
- Information not provided on materials
Bottom Line
Gaiam Acupressure Mat and Pillow set is an affordable option for acupressure. It is designed to decrease pain, stress, and tension. There are limited customer reviews, most found it helpful. Some customers found it too uncomfortable to use regularly. Gaiam does not provide information on the materials used to make this product.
If you’re looking for an acupressure mat to address shoulder and neck pain, the Gaiam Acupressure Mat and Pillow Set is a solid choice. With a length of 25 inches and an included pillow, the mat is long enough to relieve tension in tight shoulders and necks alike.
GGR senior editor Erin Chancer, NASM-CNC, ISSA-CPT, used the Gaiam acupressure mat and found it particularly effective in relieving tension in her arches while standing on the mat. “I’m new to acupressure, so I was really intimidated by the spikes at first,” Erin says. “However, I found the plastic to be softer than expected and felt good about using it. I could even adjust without causing pain. I’d say this is a great intro to acupressure for beginners who may be more sensitive.” She rates the effectiveness a 4 out of 5.
The length and width may be limiting to taller folks, as Erin rates the size a 3.5 out of 5. She adds, “At slightly over 2 feet long, it’s bigger than other mat and pillow sets I’ve seen at similar price points. Still, I wouldn’t expect it to work for bigger users.”
One extra feature that Erin used a lot was the added instructional guide on different ways to use the acupressure mat. Being new to acupressure, this was a great addition that helped Erin try out a variety of poses. Although the set comes with just the neck pillow and mat, the addition of the guide led Erin to rate the extra features a solid 4 out of 5.
| Price | $29.98 |
| Dimensions | 25” L x 15.75” W |
| Colors | Gray |
| Includes | Pillow, mat, instructional guide |
Most Durable Acupressure Mat: ProsourceFit Acupressure Mat and Pillow
Good for: Those looking for a long-lasting acupressure mat
Most Durable
ProsourceFit Acupressure Mat and Pillow Set
Product Highlights
- Half-body mat with 6,210 acupressure points (full-body mat has 11,178 points)
- 1,782 acupressure points on the pillow
- Claims to relieve stress, stimulate endorphins, reduce pain, and increase energy
- Lay down for 20 minutes a day to see results
Pros & Cons
Pros
- Category: Recovery
- Product Price: $29.99
- Available in 11 different colors
- Mat and pillow included
- Available in large and extra-large sizes
- Lifetime warranty
- Mostly positive customer reviews
Cons
- Cover is hand-wash only
- Customers note the insert can move around inside the cotton cover
- Limited colors in full-body version
Bottom Line
ProSourceFit Acupressure Mat and Pillow set comes in two sizes: a half-body and full-body mat. They are listed together on the Amazon product page, so be careful when purchasing. Customer reviews are largely positive, stating that the mat helped to relieve their pain. Some did find the acupressure points “too spiky” and uncomfortable.
Many acupressure mats are simplistic with cotton covers, foam pads, and plastic spikes. Still, many of them appear to be fairly flimsy with stitching that could come loose over time. If durability is a priority, the ProsourceFit Acupressure Mat and Pillow is a great choice. Our tester and GGR staff writer Matt Dustin, CES, PN1-NC, rates the materials a 4 out of 5, saying, “This looks like it’ll actually last. I’m impressed, especially for the price point.”
At under $30, the mat is one of the least expensive mats we tested, earning a 5 out of 5 for its price. That said, Matt rates the size a 3 out of 5. “At 26.5 inches long and 16.5 inches wide, it’s about as big as a bed pillow. It covers my back while in use, but nothing more,” Matt adds.
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The comfort and effectiveness gets a 3 out of 5 from Matt, who found it pretty uncomfortable as a first-time user. “I’ve done so much physical therapy and dry needling over the years, and I think I have a pretty high pain tolerance, but this is pretty painful,” he says. “I understand that’s the point, but it’s still pretty tough to use. I’ve tried a few times and can last for a couple of minutes, but I haven’t noticed any major benefits.”
The discomfort may be because the ProsourceFit mat appears to have fewer spikes per circle, which can cause a more intense experience. Still, for being under $30 and fairly durable, this can be a great choice.
| Price | $29.99 |
| Dimensions | 26.5” L x 16.5” W |
| Colors | Black, Blue, Green, Orange, Pink, Grey, Purple, Black/Pink, Grey/Grey, Black/Aqua, Black/Black |
| Includes | Mat, pillow |
Other Acupressure Mats We Researched
There are quite a few options when it comes to acupressure mats and pillows. Here are a few more mats we took a look at, although they ultimately didn’t end up on our list for one reason or another.
- Shakti Acupressure Mat: The Shakti Mat is made with thousands of spikes and durable materials, even boasting a 5-year warranty. Still, we have yet to test this mat out; once we do, it may shake up this lineup.
- WTHN Acupressure Mat Set: This mat has decent materials, leading many users to recommend the product. We don’t see enough from the mat that warrants the $78 price tag, though.
How We Picked and Tested
You may think that once you’ve seen an acupressure mat, you’ve seen them all; that’s simply not the case. Our team rated each tested acupressure mat based on several factors—like we do with all the products we trial according to our fitness equipment testing methodology. Along with customer service and customer reviews, we gave each mat a score from 1 to 5 on the following aspects:
- Price: Acupressure mats can cost $30 or less, but can be a few hundred dollars in some cases. Typically, we want the price to justify the level of quality. The mats with higher scores here were under $75.
- Materials and care: Usually, acupressure mats have a cotton exterior surrounding foam padding with plastic spikes along the mat. That said, the durability and quality of construction can vary between profiles. The ease of washing these mats was factored in as well, although most will require hand-washing to preserve the plastic acupressure points.
- Size: You’ll want an acupressure mat that can fit your whole back, but one that’s also lightweight and portable. Top marks were given to mats that fit both criteria.
- Extra features and accessories: Some mat sets come with a mat and pillow, but others will come with accessories to aid in your recovery session: hot and cold packs, mobility balls, or carrying cases.
- Comfort and effectiveness: How did it feel to use the acupressure mat? Our testers noted the level of comfort they felt while using the mat, as well as any positive effects, such as a relaxed feeling.
Our testers laid on these mats, but we also tried them out in other ways. We stood on them and laid in different positions to target different areas of the body. If the mat could be used in a chair, we tried that, as well. After robustly trying these mats out, we determined which mats would suit most people to create our best overall pick as well as the rest of our list.
Benefits of Acupressure Mats
Some acupressure mats claim to work by stimulating and manipulating the meridian energies flowing throughout the body. The concept of balancing energy channels or meridians stems from Chinese medicine and acupuncturists, in particular. While it’s a bit tough to prove this in studies and research, there are some studies available that show how acupressure mats can be beneficial in other ways.
To be frank, the jury is still out on the effectiveness of acupressure mats. While some research and studies suggest that acupressure mats can have potential benefits (which we’ll go over shortly), some studies suggest otherwise—at least, for some demographics.
One study from 20231, for example, tested two groups of young, healthy college students in their stress and well-being over a three-week period. One group used relaxation practices, while the other group included an acupressure mat in their practices. After the three-week period, both groups’ stress levels reportedly decreased, and sleep quality and concentration improved. However, there was no significant difference between the two groups.
This implies that the acupressure mat didn’t improve relaxation practices amongst these younger college students. Still, some studies have shown positive effects from practicing acupressure. Let’s dive into the potential benefits of acupressure mats.
Can Help Relieve Pain
Have nagging back or shoulder pain? The art of acupressure has been shown to help with pain management, as demonstrated in a 2021 study2 that examined several patients suffering from chronic lower back pain. All patients underwent 10 supervised exercise sessions followed by an at-home rehabilitation program that lasted six months. An experimental group was given an acupressure mat as additional practice.
At the end of the six months, all groups reported reductions in chronic pain and an improved quality of life. However, the experimental group using acupressure saw more significant improvement than other groups. The study concludes that acupressure mats are a viable way to help with pain relief—in addition to regular exercise.
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Can Enhance Blood Circulation
One of the best ways to increase your recovery is through increasing blood flow to the injured or affected area. Acupressure has been shown to aid in that, although some studies have mixed results.
One such study from January 20243 examined the effects of acupressure and acupuncture on tendons, particularly the circulation of the tendons. Circulation of treated and untreated tendons were measured before and after either acupuncture or acupressure, and then again after a second treatment two weeks later.
While acupuncture increased blood flow in the tendons in all cases, acupressure increased blood circulation in the treated tendon during recovery, but not in the untreated tendon. This suggests that the blood circulation benefits of acupressure would be localized to where the acupressure is being administered.
May Help With Stress Relief
The act of lying down on small spikes can actually be relaxing—almost a form of meditation or self-care. Some studies suggest that acupressure may also be a means to reduce stress and anxiety.
A randomized controlled trial from 20144 used acupressure therapy on half of 108 patients undergoing hemodialysis to monitor improvements on stress, anxiety, and depression. After four weeks of regular use, the group using acupressure experienced significant improvements in stress levels, as well as less anxiety and depression. This trial does suggest that acupressure may be a viable way to aid mental health in patients, and people in general.
May Improve Sleep
A systematic review from 20185 examined several studies done on acupressure therapy, in particular, the effect it has on sleep. Studies showed that acupressure generally helped patients get better sleep, with there being no negative reports on sleep quality. Additionally, four studies showed the greatest improvements in sleep latency (the ability to fall asleep) and length of time sleeping.
What to Look for in Acupressure Mats
Looking for the acupressure mat that’s just right for you? Here are a few things to consider, whether this is your first time or you’ve used acupressure mats for years.
Spikes
How acupressure mats work is through the spikes; it’s one of the biggest features to consider. Spikes are usually situated on a series of circles or florets. There are typically thousands of spikes on a mat to help distribute your body weight, too, so you’re not feeling too much sensation in one area.
More spikes per floret can distribute your weight even more, making the mat more comfortable. Fewer spikes will make the acupressure mat more challenging by increasing the sensations on your bare skin. Simply put, beginners should look for more spikes, while more advanced users of acupressure may prefer fewer pressure points.
Size
Most acupressure mats are pieces of compact exercise equipment made to cover your lower and upper back with an acupressure pillow to support your neck. Most are around 2 feet long and 15 to 17 inches wide, which should cover most people. However, some larger athletes may need a mat closer to 30 inches long, or a mat on the wider side.
Full-body mats are available, as well, which can allow for you to lay your legs on the mat at the same time—although these dimensions can typically raise the cost.
Materials
Most acupressure mats have a cotton cover surrounding a foam mat, with spike florets lining one side of the cover. The plastic should be a hard plastic that won’t break easily, and the cotton and stitching should be heavy-duty.
Along with that, the materials should be easy to care for and maintain. Most mats should only be washed by hand in an effort to protect the spikes from damage in a washing machine. But some mats can still be a nuisance to break apart and clean.
Price
Acupressure mats vary wildly by price. Most are under $100, with quite a few budget-friendly items being under $30. Still, some can approach $300 but justify the expense with high-quality materials. Consider your budget before making your choice, and also make sure that the price makes sense for the product’s durability and effectiveness.
Experts Who Contributed To This Article
Best Acupressure Mat: FAQs
Are acupressure mats actually good?
Research on acupressure mats is somewhat limited. And although some research1 suggests no real improvement from practicing acupressure, other studies show purported benefits such as increased blood flow, pain reduction, reduced stress, and improved sleep.
How long should you lay on an acupressure mat?
The optimal time to lie on an acupressure mat will vary based on your comfort level. The recommended time varies from 10 minutes to 30 minutes or more, depending on your position. Lying down on the mat, beginners should aim for 10 minutes, while more advanced users can lie for as long as 30 minutes. More active positions, such as standing on the mat, will require less time—5 to 10 minutes.
Can you use an acupressure mat everyday?
Yes, although you may want to acclimate to the intensity of the spikes at first. Start with fewer and shorter sessions until you’re comfortable enough to increase your usage. Additionally, you can use your acupressure mat at different times during the day to aid in certain benefits. For example, acupressure after a workout may help alleviate sore muscles, while using it prior to bed can help you relax before sleeping.
References
- Kisker, J., & Schöne, B. (2024). Regular use of acupressure mats reduces perceived stress at subjective but not psychophysiological levels: Insights from a three-week relaxation training. Applied psychology. Health and well-being, 16(1), 338–355. https://doi.org/10.1111/aphw.12490
- Frizziero, A.; Finotti, P.; Scala, C.L.; Morone, G.; Piran, G.; Masiero, S. Efficacy of an Acupressure Mat in Association with Therapeutic Exercise in the Management of Chronic Low Back Pain: A Prospective Randomized Controlled Study. Appl. Sci., 2021(11), 5211. https://doi.org/10.3390/app11115211
- Kubo, K., Yasuda, A., Yajima, H., Takayama, M., & Takakura, N. (2024). Effects of acupuncture and acupressure of the acupoint compared to the tendon on the blood circulation of human tendon in vivo. European journal of applied physiology, 124(1), 269–279. https://doi.org/10.1007/s00421-023-05277-2
- Hmwe, N. T., Subramanian, P., Tan, L. P., & Chong, W. K. (2015). The effects of acupressure on depression, anxiety and stress in patients with hemodialysis: a randomized controlled trial. International journal of nursing studies, 52(2), 509–518. https://doi.org/10.1016/j.ijnurstu.2014.11.002
- Waits, A., Tang, Y. R., Cheng, H. M., Tai, C. J., & Chien, L. Y. (2018). Acupressure effect on sleep quality: A systematic review and meta-analysis. Sleep medicine reviews, 37, 24–34. https://doi.org/10.1016/j.smrv.2016.12.004
