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Acupressure mat benefits: an honest look at the evidence
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- Full-length acupressure mat with matching neck pillow. Best for: Lying on your back to cover the upper and mid back plus the neck. See options on Amazon
- Acupressure mat with a removable, washable cover. Best for: Regular users who use it on bare skin. See options on Amazon
- Acupressure foot pad. Best for: Trying the sensation on your feet before committing to a full mat. See options on Amazon
What an acupressure mat is
An acupressure mat is a foam pad covered in thousands of small plastic spikes, usually arranged in rosettes. You lie on it, usually with bare skin, and your body weight presses the spikes into a wide area at once. The design is loosely based on traditional acupressure, but unlike a practitioner pressing specific points, a mat presses on everything that touches it.
The research mat in one study had 6,210 plastic spikes set about 5 mm apart. One major maker, Shakti, describes 20 minutes as the average session on its mat.
What the studies found
Pain: one small pilot trial
A 2011 randomized controlled pilot study in Alternative Medicine Studies (Kjellgren and colleagues) enrolled 36 adults with muscle tension pain in the back, neck or both. The mat group rested on a spike mat for 15 minutes a day for three weeks. They reported significantly lower worst pain intensity. There was no effect on normal pain intensity, anxiety, depression, stress, energy or sleep quality. Participants were enthusiastic, but the statistics did not back up most of what they reported. No adverse effects were found.
Relaxation and the body's response
A 2011 exploratory study in The Journal of Alternative and Complementary Medicine (Olsson and von Schéele) had 32 healthy adults lie on a mat with and without relaxation instructions and music. Pain from the spikes peaked within 30 seconds, then faded as people got used to it. Self-rated relaxation rose over time in all conditions, mat or not. On the mat, blood pressure was higher and heart rate slower, and there was no difference in saliva cortisol, a stress hormone.
What that means in plain terms
| Claim you will see | What the evidence supports |
|---|---|
| Relieves back and neck pain | One small pilot: lower worst pain, no change in everyday pain |
| Helps you relax | People felt relaxed, but they did without the mat too |
| Improves sleep | No effect on sleep quality in the pilot trial |
| Lowers stress hormones | No cortisol difference in the exploratory study |
| Boosts circulation | Signs of more blood flow in the back during use; health effects unknown |
The pilot study's authors were candid: the pain relief could reflect competing sensations over the sore area, a placebo effect or simply lying still and relaxing, and more research is needed. If you enjoy 15 to 20 quiet minutes on a mat and it leaves you feeling looser, that is a reasonable reason to use one. Just do not expect it to replace care for a back problem.
Who might enjoy one, and who should skip it
- Might enjoy: people who like firm massage, who want a screen-free wind-down routine, or who already find heat or pressure soothing for tense shoulders and upper back.
- Should skip or ask first: anyone with broken, fragile or inflamed skin, poor sensation in the skin (for example from diabetic neuropathy), a bleeding disorder or blood thinners, or who is pregnant. The studies above did not include these groups, and the pilot authors noted no studies had examined the risks.
If you decide to try one, our guide on how to use an acupressure mat covers first sessions step by step.
What to look for when you buy
Full-length acupressure mat with matching neck pillow
Best for: Lying on your back to cover the upper and mid back plus the neck
A full-length mat lets your shoulders, back and neck all rest on the spikes at once. The pillow supports the neck so you can stay still and relax.
Watch out: The neck pillow can feel intense; start with a towel over it.
See options on AmazonAcupressure mat with a removable, washable cover
Best for: Regular users who use it on bare skin
Mats used skin to spike collect sweat and skin oils. A cover you can take off and wash keeps it fresher without soaking the foam.
Watch out: Check the stated care instructions; the foam insert itself usually should not go in the washer.
See options on AmazonAcupressure foot pad
Best for: Trying the sensation on your feet before committing to a full mat
You can sit or stand with bare feet on it, and Shakti suggests 5 to 15 minutes for its foot pad. It is a small, low-commitment way to see whether you like spike pressure.
Watch out: Not suitable for people with reduced foot sensation, such as from diabetes, without a doctor's advice.
See options on AmazonQuestions people ask
- Do acupressure mats work?
- The evidence is thin. A small pilot trial found lower worst pain after three weeks of daily use, but no change in everyday pain, stress or sleep.
- Are acupressure mats good for back pain?
- They may help some people with muscle tension feel better, based on one small study of 36 adults. They are not a proven treatment for back pain.
- Do acupressure mats help you sleep?
- In the pilot trial, sleep quality did not change. Some people enjoy a mat as part of a wind-down routine anyway.
- Why do acupressure mats hurt at first?
- The spikes are sharp enough to sting briefly. One study found the pain peaked within 30 seconds and then faded as people got used to it.
- Are acupressure mats safe?
- No adverse effects were reported in the pilot trial, but the authors noted risks had not been studied. Skip it with broken skin, poor sensation, a bleeding risk or pregnancy unless your clinician agrees.
Sources
- Does relaxation on a bed of nails (spike mat) induce beneficial effects? A randomized controlled pilot study (no longer online), Alternative Medicine Studies (Kjellgren et al., 2011)
- Relaxing on a Bed of Nails: An Exploratory Study of the Effects on the Autonomic, Cardiovascular, and Respiratory Systems, and Saliva Cortisol (journals.sagepub.com), The Journal of Alternative and Complementary Medicine (Olsson and von Schéele, 2011)
- How to use (shaktimat.com), Shakti