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How to use an acupressure mat, from first session to routine
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- Acupressure mat with a firm foam base. Best for: Floor use, where you want the spikes to stay evenly spaced. See options on Amazon
- Acupressure neck pillow. Best for: People who want to include the neck and base of the skull. See options on Amazon
- Roll-up travel acupressure mat. Best for: Using a mat at the office, on a chair back or when traveling. See options on Amazon
Before you start
- Pick your surface. Shakti notes the floor works well, while the softness of a bed gives maximum contact and a gentler feel. Start on the bed if you are nervous.
- Wear a thin shirt at first. Shakti suggests a light T-shirt while you get used to the sensation, then moving to bare skin.
- Check your skin. Do not lie on broken, sunburned or irritated skin.
- Set a timer. It stops you checking the clock, which makes it harder to relax.
Your first session, step by step
- Sit on the bottom edge of the mat with your knees bent and feet flat.
- Lower yourself back slowly. Shakti advises lying down slowly to distribute your weight evenly. Dropping onto the spikes concentrates the pressure.
- Check your contact. Your neck, shoulders and back should all be on the spikes. Knees can stay bent to keep your lower back comfortable.
- Breathe out and let go. Slow breathing helps. In a 2011 study of 32 adults on a spike mat, pain from the spikes peaked within 30 seconds and then faded as people got used to it.
- Stay a few minutes. For a first try, a few minutes is plenty. Stop sooner if it stays sharp.
- Get up by rolling to your side. Then push up with your hands. Sitting straight up drives your lower back into the spikes.
Red dots or a pink, blotchy pattern on your skin afterward is common and usually fades. Broken skin is a sign you have pushed too hard.
Building a routine
| Stage | What to do |
|---|---|
| First few days | T-shirt on, on a bed, a few minutes |
| Getting used to it | Bare skin on the bed, or shirt on the floor, a little longer each time |
| Regular use | 15 to 20 minutes, the length used in studies and by makers |
For reference, the 2011 pilot trial by Kjellgren and colleagues had participants rest on a mat for 15 minutes a day for three weeks. Shakti describes 20 minutes as the average time on its mat. There is no evidence that longer sessions do more. Evenings work well for many people because the routine itself is a cue to slow down.
Other positions
- Neck: a spiked pillow or a rolled towel under the mat edge supports the neck. Shakti suggests around 10 minutes on its pillow.
- Feet: sit in a chair with bare feet on the mat, then stand for short periods once comfortable. Shakti suggests 5 to 15 minutes for its foot pad and notes it can feel intense at first.
- Back of the legs: lie with the mat under your thighs and calves.
- Face down: lying on your front puts pressure on the chest and belly, which many people find too intense. Most stick with the back, neck and feet.
Care and common mistakes
- Spot clean the cover after bare-skin sessions, and follow the maker's instructions before washing. Let it dry fully.
- Do not wriggle. Shifting around drags the spikes across your skin. Settle once and stay still.
- Do not use it as a substitute for care. Evidence for mats is limited; our acupressure mat benefits page explains what has and has not been shown.
- Do not fall asleep on it at first. Long, unplanned sessions are the usual cause of sore or marked skin.
If you want gentle warmth as part of a wind-down routine instead, see our guide to a heating pad for back pain.
What to look for when you buy
Acupressure mat with a firm foam base
Best for: Floor use, where you want the spikes to stay evenly spaced
A firm base keeps the spikes from splaying under your weight on a hard floor. On a soft bed the mattress gives instead.
Watch out: Firmer bases feel more intense, so start with a shirt on.
See options on AmazonAcupressure neck pillow
Best for: People who want to include the neck and base of the skull
A shaped pillow keeps spikes in contact with the neck while it stays supported. Shakti suggests around 10 minutes on its pillow.
Watch out: The neck is sensitive; cover the pillow with a thin towel at first.
See options on AmazonRoll-up travel acupressure mat
Best for: Using a mat at the office, on a chair back or when traveling
A smaller, rollable mat can sit against a chair back or be packed in a bag, so you can keep a short routine going away from home.
Watch out: Covers less of the back; not a replacement for a full mat if you mostly lie down.
See options on AmazonQuestions people ask
- How long should you lie on an acupressure mat?
- Start with a few minutes and build to 15 to 20. A pilot trial used 15 minutes a day, and Shakti describes 20 minutes as average.
- Should you use an acupressure mat with a shirt on?
- At first, yes. Shakti suggests a light T-shirt while you get used to the sensation, then moving to bare skin.
- Can you use an acupressure mat on the bed?
- Yes. Shakti notes the softness of a bed gives maximum contact; the floor gives firmer pressure.
- Is it normal to have marks after an acupressure mat?
- Small red dots that fade are common. Broken skin, bleeding or lasting soreness means the session was too long or too hard.
- Can you stand on an acupressure mat?
- Yes, but sit first. Standing puts your full weight through the feet and can be very intense; Shakti suggests 5 to 15 minutes for its foot pad.
Sources
- How to use (shaktimat.com), Shakti
- Shakti Mat home page (product and session guidance) (shaktimat.com), Shakti
- 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)
- 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)