Acupressure Mat Benefits: What to Expect and How to Start

Acupressure mats, the mats covered in small plastic spikes, are one of the most popular wellness gifts of the season. They look intimidating, but many people find them surprisingly relaxing once they get used to them. Here is what they can and cannot do.

What an acupressure mat does

An acupressure mat presses hundreds of small points into your skin at once. It does not target specific acupuncture points the way a practitioner does, but the pressure can help tight muscles relax and send a strong "calm down" signal to your nervous system. Many people describe a wave of warmth after the first few minutes.

Possible benefits

• Relaxation and easier wind-down before bed

• Relief for tight upper and lower back muscles

• Easing everyday neck and shoulder tension when you use the matching pillow

• A simple, screen-free daily ritual

Small studies have found that people using acupressure mats reported less neck and back pain and better relaxation, but the research is early. We see the mat as a helpful tool between visits, not a replacement for care.

How to start

• Begin with a thin shirt on, lying on a bed or carpet rather than a hard floor.

• Lower yourself slowly and spread your weight evenly.

• Start with 10 minutes and work up to 20 minutes.

• Breathe slowly. The first two minutes are the most intense and then it eases.

• Try the pillow under your neck for tension headaches and stiff shoulders.

Dr. Jen's pick, a mat and pillow set, is on our At-Home Picks page. You can also see Dr. Jen's pick on Amazon.

Who should skip it or ask first

• During pregnancy

• If you take blood thinners or bruise easily

• Over broken skin, rashes or areas with poor feeling

• If you have diabetes with neuropathy

Acupressure mat vs. acupuncture

A mat applies general pressure across a large area. Acupuncture uses fine needles at specific points chosen for your symptoms. Many of our patients use the mat at home to stretch out the relaxed feeling they get from treatment. For more ways to wind down at night, read about Dr. Jen's Sleep Reset supplement plan.

Book a visit at Ocean Ki Wellness in Middletown or Warwick, Rhode Island.

As an Amazon Associate, Ocean Ki Wellness earns from qualifying purchases. This article is for education and is not a substitute for advice from your own health care provider.