As a certified personal trainer (CPT), longtime rugby player, and dedicated weightlifter, I’m a huge proponent of finding ways to stay as fresh as possible. I’m also a big believer in the power of positive energy and self-care. So, while some people may find the idea of laying on several small, sharp spikes silly, I view acupressure as a potential pathway to a balanced mind, body, and soul.
Then again, it’s not like this is a new concept in a health and fitness industry full of biohacking products that don’t deliver on their promises. An ancient practice with Asian roots, acupressure is much more accessible today thanks to modern technology and manufacturing.
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But does that mean you should make room in your budget for a spiked mat? In this article, I’ll explain how this unique recovery technique works, explore different acupressure mat benefits, and provide tips on how to use your mat effectively.
What Is Acupressure and How Does It Work?
Not to be confused with acupuncture, acupressure is a therapeutic technique that’s been around for thousands of years. A staple in traditional Chinese medicine (TCM), it follows some of the same principles as acupuncture by focusing on stimulating specific points on the body to help promote energy flow, or Qi.
However, while an acupuncturist inserts fine needles into your skin to hit certain trigger points, acupressure therapy is a non-invasive, self-administered method people utilize for multiple applications, including:
- Neck pain
- Lower back pain
- Chronic pain
- Headaches and migraines
- Stress reduction
- Inflammation reduction
- Digestive health
- Muscle recovery
So, how does it work, exactly?
Acupressure involves applying pressure to acupoints—specific points on your body—which correspond to different organs or systems that affect everything from your blood pressure to your stress and energy levels. According to traditional Chinese medicine theory, the Qi flows through 12 meridians, or invisible channels, in your body. An acupressure practitioner will use their fingers, palms, elbows, feet, or special devices to target these specific areas.
The ultimate goal of this Asian bodywork technique is to restore balance to the body’s energy channels, which ties together the idea of mind-body-soul wellness.
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What Is An Acupressure Mat?
While there’s nothing wrong with going to a practitioner, you don’t have to leave your home to enjoy the benefits of acupressure. As long as you have some room on the floor, you can practice this ancient technique using an acupressure mat. Usually made from a foam base covered with thousands of small, plastic spikes arranged in clusters, these specialized mats are designed to stimulate acupressure points when you lie down, sit, or stand.
Why so many spikes? This design feature helps distribute your body weight more evenly, resulting in a more comfortable experience. Advanced acupressure users can tolerate fewer pressure points to increase sensation.
Luckily, these mats won’t take a big bite out of your budget. While some cost up to $300, most fall under the $100 threshold. Plus, acupressure mats qualify as compact exercise equipment since most measure around 2 feet long and 15 to 17 inches wide.
Benefits of Acupressure Mats
Laying on a bed of nails sounds like torture (and it probably is). Laying on a yoga mat sounds relaxing but not exactly effective at stimulating specific parts of the body. An acupressure mat, however, actually offers some intriguing potential health benefits. While research on this topic is somewhat limited, some studies support the efficacy of acupressure.
Let’s explore how laying or standing on this specialized mat can pay off physically and mentally.
1. May Help With Pain Relief
Tired of dealing with chronic neck or back pain? While speaking with a physical therapist or healthcare professional is always a good idea, an acupressure mat could be an effective tool to keep in your arsenal. A 2021 randomized controlled study¹ on chronic lower back pain management had all patients follow a specific rehabilitation protocol that included 10 supervised exercise sessions and a six-month at-home rehab program.
However, participants in the experimental group also utilized an acupressure mat for 60 minutes per day. While all participants experienced reductions in chronic pain and improved quality of life, the group that used acupressure mats reported the most significant improvements.
Does that mean a spiked mat is the solution to solving your chronic pain woes? Not necessarily. But you may even get some much-needed relief with regular use, along with addressing muscular imbalances with exercise, yoga, Pilates, and other physical activities.
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2. May Help Reduce Stress
Commonly associated with stress reduction, acupressure can help promote relaxation by stimulating acupoints, thus leading to the release of endorphins—otherwise known as your body’s “feel-good” chemicals. In addition to playing a role in pain management², endorphins also help reduce stress by calming the nervous system and reducing your cortisol levels.
Interestingly, a 2024 meta-analysis³ of randomized controlled trials took a look at acupressure as a potential therapeutic strategy for COVID-19-related anxiety. The majority of the 18 studies reported a positive effect of acupressure in “assuaging anticipatory anxiety about treatment.” The results also showed a more substantial reduction in anxiety in the acupressure group compared to the control group.
Practically speaking, lying on a mat and quieting your mind—even for just a few minutes—can provide well-deserved relief. Think of it as a form of meditation that can positively impact your stress levels from a physical standpoint, too.
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3. May Improve Sleep Quality
Let’s face it: Who couldn’t use better sleep? While there are many ways to support better zzz’s, an acupressure mat could be another avenue to improve your sleep quality.
A 2018 systematic review⁴ on the effect of acupressure therapy on sleep yielded some promising findings. No adverse effects were reported in any of the reviewed trials. Meanwhile, the studies showed that this ancient therapeutic practice helped patients get better sleep, with the most substantial improvements coming in sleep latency (the ability to fall asleep) and duration.
Again, acupressure may not be the answer to falling (and staying) asleep all night. But combine it with good sleep hygiene habits and a high-quality mattress, and you may have the right recipe for a great night’s rest.
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4. May Improve Blood Circulation
The potential muscle recovery benefits of acupressure center around the idea of improving blood flow. A 2023 study in the European Journal of Applied Physiology⁵ examined the effects of both acupuncture and acupressure on tendon blood circulation. The results showed that the blood volume of the treated tendon significantly increased after acupressure therapy. However, while acupuncture of the tendon and acupoint enhanced blood circulation of both the treated and non-treated tendons, acupressure increased circulation only in the treated tendon.
Acupressure Mat Tips
The Garage Gym Reviews team has spent quite a bit of time lying on acupressure mats for our recovery equipment testing process. Based on our collective experience, here are some useful tips that can help keep you safe and comfortable as you get your Qi in order:
- Wear a thin shirt to create a barrier that’ll reduce the intensity of the spikes.
- Always lay the mat on a flat surface for support.
- Start with 5-10 minute sessions so your body has a chance to acclimate to the unique sensation.
- Take controlled, deep breaths to relax and stay present.
- Shift positions to target different muscle groups.
- Use the mat at the end of the day to help prepare your mind and body for sleep.
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Acupressure Mat Benefits: Final Thoughts
Anything that boosts your mental health and physical well-being deserves your attention, energy, and effort. Whether it’s reflexology, massage therapy, acupressure, or something else entirely, you should keep an open mind about different techniques for enhancing your energy levels and quality of life. Regular use of an acupressure mat may just be the “Qi” that unlocks relaxed muscles, better blood flow, and a renewed spirit.
Acupressure Mat Benefits: FAQs
How do acupressure mats work?
Acupressure mats have spikes that can be effective for enhancing blood circulation, relieving pain, reducing muscle tension, and promoting relaxation. However, this varies by individual, and research is limited on the efficacy of acupressure mats.
How often should you use an acupressure mat?
You can use an acupressure mat daily. Start with shorter sessions after a workout or before bed to get used to the intensity of the spikes.
What are the side effects of acupressure mats?
You may experience some temporary discomfort from lying on an acupressure mat, especially if it doesn’t have as many spikes to cushion you. Other potential side effects include soreness, light bruising, or skin irritation.
References
- Frizziero, A., Finotti, P., La Scala, C., Morone, G., Piran, G., & Masiero, S. (2021). Efficacy of an Acupressure Mat in Association with Therapeutic Exercise in the Management of Chronic Low Back Pain: A Prospective Randomized Controlled Study. Applied Sciences, 11(11), 5211. https://doi.org/10.3390/app11115211
- Sprouse-Blum, A. S., Smith, G., Sugai, D., & Parsa, F. D. (2010, March 1). Understanding endorphins and their importance in pain management. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3104618/
- Peng, Z., Zheng, Y., Yang, Z., Zhang, H., Li, Z., Xu, M., Cui, S., & Lin, R. (2024). Acupressure: a possible therapeutic strategy for anxiety related to COVID-19: a meta-analysis of randomized controlled trials. Frontiers in Medicine, 11. https://doi.org/10.3389/fmed.2024.1341072
- 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
- Kubo, K., Yasuda, A., Yajima, H. et al. Effects of acupuncture and acupressure of the acupoint compared to the tendon on the blood circulation of human tendon in vivo. Eur J Appl Physiol 124, 269–279 (2024). https://doi.org/10.1007/s00421-023-05277-2
