Acupressure mats may be effective for supporting mood and sleep quality, muscle relaxation, and easing tension and pain, including in certain conditions like plantar fasciitis, says physical therapist Jordan Beall, PT, DPT. While they’re low-risk in terms of side effects, certain individuals should speak to their healthcare provider first and exercise caution when using them, including pregnant individuals, those with diabetes, those with certain skin conditions like eczema, and those on medications that can impact sensation, she says.
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How Do Acupressure Mats Work?
Licensed acupuncturist Tom Ingegno, DACM, MSOM, LAC, says that the acupressure mat’s small spikes cause some mild discomfort to the skin, fascia (connective tissue that surrounds every part of the body), and muscles. He says that in response, the body sends more blood to the area, which helps relax the tissue and can help relieve pain and stress.
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Benefits of Acupressure Mats
Our experts, Beall and Ingegno, note the following possible benefits of acupressure mats:
- Stress relief
- Easing tension and pain, including in the back, neck, and feet (even for conditions like plantar fasciitis)
- Muscle relaxation
- Short-term effects on supporting mood and sleep quality
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How We Tested
To find the best acupressure mats, we tested 15 options at home, using them at least three times weekly for a total of over 135 sessions. When testing acupressure mats, we evaluate them based on the following key criteria.
- Comfort: When assessing comfort, we consider how the mat feels, specifically whether it provides appropriate support and if it stays in place during use. We note whether the acupressure spikes or points feel tolerable or lead to excessive discomfort. Does our muscle tension feel relieved? Do we feel more relaxed after use
- Design: When examining design, we consider whether the mat’s size provides appropriate coverage. Does it target areas on our back, neck, and shoulders that typically experience tension? Does the mat have any customizable or convenient features? Is the mat easy to set up and adjust.
- Effectiveness: When considering effectiveness, we ask ourselves if we notice any benefits, including pain relief, increased feelings of relaxation, reduced muscle tension, and more. How long does it take us to feel these benefits, if any? Do factors like session duration, body positioning, and frequency impact its effectiveness
- Durability: When assessing durability, we consider how often we use the mats and on what surface. Does the mat show signs of wear and tear? Does it retain its original shape? Has it maintained its effectiveness and comfort? Does it come with a storage bag, and if so, does this add to the mat’s convenience, durability, and portability
- Value: To rate the value of each acupressure mat, we don’t look at its price until we’ve assessed it in all other key categories. We then consider whether we’d purchase it at full price or on sale and if we’d recommend it to loved ones. We prioritize acupressure mats whose quality exceeds their value.
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Strong, effective support
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Light, portable, and comes with a carrying bag
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Maintains its shape, even after being folded and used on multiple surfaces
Key Specs
Materials: Cotton, high elastic medical sponge spikes | Pillow: Yes | Carrying Case: Yes | Our Overall Rating: 5/5
Who It’s For
Best for those who want a durable, portable, and effective acupressure mat for intense, targeted sessions.
Why We Love It
CXCTCT’s Extra-Long Yoga Acupressure Mat Set nabbed our best overall spot thanks to its light, portable design, strong support, and effective relief. We typically experience lower back and hip pain and regularly see a chiropractor and acupuncturist for relief. After our first 10-minute session on this mat, we noticed a significant decrease in our back pain and improved sleep quality. Since then, we’ve been using it daily, right before bed and before running on the treadmill, to help us relax and ease our muscle tension and pain.
We like using this mat on our floor, couch, and bed and find it light and portable enough to move around easily. Plus, it maintains its shape despite being stored in its carrying case, folded, and used on multiple surfaces. We love how effective it is, and while the intensity takes some getting used to, we feel it’s now a critical part of our daily routine, helping to improve our sleep quality, relieve back, hip, and neck pain, and reduce our stress.
Potential Flaws
- This mat provides intense sessions, which may be too strong for some individuals. We recommend wearing a layer of clothing when using this mat and keeping your first few sessions short (around five to 10 minutes) to help you acclimate.
Most Valuable Insight
“This mat is perfect for pain, stress, and even insomnia. I feel more loose and flexible after using it for just a few minutes. I think 10 to 15 minute sessions are enough to get great benefits.” —Mike N., Verywell Fit product tester
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Durable, with no signs of wear and tear after repeated use
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Thick, supportive cushioning
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Stays in place during use
Key Specs
Materials: Plastic, cotton, coconut fiber | Pillow: Yes | Carrying Case: No | Our Overall Rating: 4.8/5
Who It’s For
Best for those who want a durable, supportive acupressure mat that provides targeted upper back and shoulder relief.
Why We Love It
Pranamat’s Eco Basic Massage Set is our top pick for targeting the upper back and shoulders, providing intense yet tolerable relief. We love using this supportive mat on our hardwood floor, carpeted floor, bed, and sofa and are impressed with its high-quality, durable design. Regardless of the surface it’s on, it stays firmly in place, never slipping or sliding around.
We also love that it comes with a lightweight pillow, which makes our sessions even more comfortable and helps target the head and neck. After just a few moments of lying on this mat, we feel our body relaxing and muscles loosening up. We love using this mat daily for just a few minutes before bed, as it helps us unwind, relax, reduce muscle tension, and improve our sleep quality. And after plenty of repeated use, there are still no signs of wear and tear, and it maintains its thick, well-cushioned shape perfectly.
Potential Flaws
- This is one of the pricier options on our list. However, we think its high-quality, long-lasting, and durable design justifies its higher cost.
Most Valuable Insight
“I have noticed great benefits from using this mat, including immediate pain relief and reduced muscle tension. I feel it’s also an effective tool to reduce stress because it promotes physical and mental relaxation.” —Alicia D., Verywell Fit product tester
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Wide design offers great coverage
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Included pillow helps target shouldersdiv and neck
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Comes with convenient carrying bag and booklet with helpful suggestions
Key Specs
Materials: Cotton, non-toxic plastic | Pillow: Yes | Carrying Case: Yes | Our Overall Rating: 4.8/5
Who It’s For
Best for those who prefer a comfortable acupressure mat that offers gentle, yet effective pressure.
Why We Love It
DoSensePro’s Acupressure Mat and Pillow Set is one of the most comfortable options we’ve tested, providing gentle yet effective relief. We have a high pain tolerance and regularly experience back and shoulder pain. We love placing this wide mat on our carpeted flooring and bed, and find it so comfy and relaxing that we often fall asleep on it. When we travel, we take this mat with us in its convenient carrying bag and find it helps relieve the stiffness we experience after sleeping in a hotel bed.
We appreciate that it comes with a very helpful booklet that advises us on how to use this product. Because of this, we’ve found new ways to target our pain that we wouldn’t have thought to do ourselves, like placing the pillow vertically beneath our shoulders while raising our arms or standing on it. We like using this mat for about 10 minutes daily and truly feel like it’s a lifesaver, keeping our nagging shoulder, back, and neck pain at bay while also helping us relax.
Potential Flaws
- When we used this mat on our vinyl flooring, it slid around a bit. We recommend using this mat on a thin carpet or rug to help prevent any movement.
Most Valuable Insight
“I love how comfortable this mat is, which sounds wild since it has spikes on it. I wouldn’t have guessed that I could fall asleep on this mat. It’s fantastic for relaxing and releasing muscle tension! I also loved how easy it is to use, and the sessions don’t have to be long to get muscle/stress relief.” —Bridget A., Verywell Fit product tester
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Key Specs
Materials: Non-toxic plastic | Pillow: Yes | Carrying Case: No | Our Overall Rating: 4.7/5
Who It’s For
Best for those who want an easy-to-clean, budget-friendly acupressure mat that feels moderately intense.
Why We Love It
Sivan’s Back and Neck Pain Relief Acupressure Mat is a budget-friendly option with a washable, removable cover, making it a great pick for anyone who prioritizes an easy-to-clean mat and pillow. We love using this supportive mat on carpet and hardwood floors four times weekly for 10- to 30-minute sessions to help relieve muscle tension and promote relaxation. Within five minutes of use, we can feel ourselves relaxing, and after about 10 minutes, we start to feel our muscles loosening up.
We appreciate the high-quality, durable feel of this mat’s materials and like how well it has held up, even with frequent use. In terms of intensity, this mat feels moderate, offering effective relief but without feeling overly intense. Plus, it’s a good size and provides great coverage from our lower hips to our shoulders. We think this is a great pick for those new to acupressure mats, anyone who wants a washable option, or those looking for something that doesn’t feel overly intense.
Potential Flaws
- The pillow is too wide to fit the curve of our neck comfortably. However, we were able to shift it around so we could still use it.
Most Valuable Insight
“I definitely notice I’m more relaxed, and my muscles aren’t as tight after using this mat. I got to the point where I would feel the need to use the mat to help with muscle tension.” —Cathie F., Verywell Fit product tester
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Very durable, with no signs of wear and tear after years of use
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Offers good coverage
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Provides consistent and effective relief
Key Specs
Materials: Natural linen, cotton, foam, plastic | Pillow: Yes | Carrying Case: No | Our Overall Rating: 4.6/5
Who It’s For
Best for those who want a budget-friendly acupressure mat that provides consistent relief, and stands up to years of regular use.
Why We Love It
ProsourceFit’s Acupressure Mat and Pillow Set has continued to impress us with its high-quality, long-lasting design and budget-friendly price. We began using this mat in 2019 and have never noticed any signs of wear and tear or any shift in its integrity. We use this mat for sessions up to 20 minutes at a time and love that it consistently provides effective, targeted relief to the shoulders and back, especially after long days.
We also like that it feels moderately intense and never painful, and we usually feel completely relaxed after about five minutes into our session. We appreciate that it provides great coverage and effectively addresses our back and shoulder tension. Plus, its smaller size makes it a breeze to store without having to roll it up.
Potential Flaws
- This mat may slide around on hardwood or vinyl floors. We suggest placing it on a thin carpet or rug to prevent movement.
- The mat is thin, and its support is on the softer side, which may not work well for some. However, we still find it highly effective.
Most Valuable Insight
“I think the fact that I’ve been using this mat consistently for years answers the question of its effectiveness! It works wonders for my back, especially my upper back and shoulders.” —Kristen G., Verywell Fit product tester
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Offers solid support with moderately intense spikes
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Comes with a pillow for added customization
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Very straightforward and easy to use
Key Specs
Materials: Coconut fiber, linen, memory foam | Pillow: Yes | Carrying Case: Yes | Our Overall Rating: 4.6/5
Who It’s For
Best for those who want an acupressure mat for targeted upper and lower body relief.
Why We Love It
WTHN’s Acupressure Mat Set is ideal for anyone who wants to target their upper and lower body separately and prefers moderately intense sessions. We use this mat about three times a week for five to 10-minute sessions and find that it works best when we target different areas of our body at a time, like our back, neck, and lower body. We love how easy and straightforward this mat is to use and that we can move its included pillow around to customize our sessions further.
We enjoy using this mat on a flat surface right before bed, especially if we’ve had a long day or feel overly energized. We love that it relieves our back pain and stiffness, helps us sleep better, and reduces stress. We haven’t noticed any signs of wear and tear, appreciate how well it retains its shape, and think this mat will last for years.
Potential Flaws
- While this mat comes with a carrying case, we found it difficult to roll up and store inside.
Most Valuable Insight
“I’ve had all my friends try this mat, and they also like it! It does such a good job of relieving my tension, stress, and pain, and I’m forever grateful for that.” —Krisha J., Verywell Fit product tester
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Key Specs
Materials: Non-toxic leather, infrared, charcoal, clay, medical-grade magnet, amethyst, obsidian | Pillow: No | Carrying Case: Yes | Our Overall Rating: 4.5/5
Who It’s For
Best if you want a premium acupressure mat that uses heat therapy instead of spikes.
Why We Love It
HigherDose’s Infrared PEMF Go Mat uses infrared heat and crystals instead of spikes to promote relaxation and recovery, making it a great option for those who prefer a more gentle approach. During testing, we loved its calming, grounding effect so much so that we decided to incorporate it into our morning and evening routines. We also appreciate that it’s a great size and easily covers our shoulders and lower back.
We like that it helps us feel focused and energized during the day and relaxed and de-stressed in the evenings. We also love that it’s easy to use and has a remote that allows us to adjust the heat and pulsed electromagnetic fields (PEMF) levels. Plus, it’s incredibly durable, high-quality, and built to last.
Potential Flaws
- This mat is pricier than other options on our list. But, we think its high quality and added features make it worth it.
Most Valuable Insight
“I use this mat as a part of my morning and nighttime routines. I always feel relaxed and grounded immediately after each use, and I feel like it helps with energy/focus during the day and sleep at night. I also think it helps with stress.” —Michelle P., Verywell Fit product tester
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Maintains shape and durability over time
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Great back, neck, and head coverage with moderate intensity
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Budget-friendly
Key Specs
Materials: Not listed | Pillow: Yes | Carrying Case: No | Our Overall Rating: 4.4/5
Who It’s For
Best if you want a budget-friendly acupressure mat ideal for headaches and neck tension.
Why We Love It
If you experience headaches and neck pain, Gaiam’s Acupressure Mat and Pillow Set is a budget-friendly, durable option that may work well for you. We experience headaches often and love how effective this is, alleviating painful stress headaches within five minutes of use. After spending long days on our feet at the soccer field, we like to use this mat and typically notice a difference in our back pain after about 10 minutes.
We have a high pain tolerance and think this mat has a gentle to moderate intensity level, making it a great option for those who prefer less intense sessions. We also appreciate how high-quality this mat is, never losing its shape or durability over time. Along with its pillow, this mat offers great coverage, allowing our entire back, neck, and head to experience relief during our sessions.
Potential Flaws
- The mat may not offer intense enough sessions for some. However, we love the intensity of the pillow.
Most Valuable Insight
“This product is very easy to set up and to put back in the bag. The instructions are clear and helpful. The neck mat is wonderful and helps my headaches within five minutes of use.” —Chad S., Verywell Fit product tester
Acupressure Mats We Also Tested
We tested 15 acupressure mats, but only eight impressed us enough to make our final list of recommendations. Although we like some of these mats’ features, they ultimately didn’t meet our rigorous testing requirements to be selected as top picks.
- Kanjo’s Acupressure Mat and Pillow Set offers nice cushioning and portability. However, we don’t think it’s long enough and don’t like how uncomfortable the neck pillow is.
- While we like the size of Bed of Nails’ Original Premium Acupressure Mat, we think it lacks quality, feels flimsy, and its spikes could be more effective.
- AJNA’s Premium Acupressure Mat and Pillow Set provides nice, relaxing pressure, and we like that it doesn’t slide around when in use. However, its headrest isn’t comfortable and lacks proper support, and we found it difficult to store and take on the go.
- ShaktiMat’s Premium Acupressure Mat is comfortable, provides adequate cushioning, and is a good size. However, we don’t like that it slides around when used and quickly collects pet hair and dirt.
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What to Look for When Shopping for Acupressure Mats
- Materials: When purchasing acupressure mats, look for ones made with high-quality materials like cotton, linen, and non-toxic foam. For additional durability, choose an option with a carrying bag to protect the mat when it is taken on the go or stored.
- Spikes: Many quality mats have 6,000 to over 12,000 spikes. Mats with more spikes generally offer a gentler treatment and may be better for more sensitive individuals. In contrast, mats with fewer spikes typically provide a more intense experience.
- Size: Acupressure mats can vary greatly in size. When shopping, think about the amount of coverage that will work best for your needs and whether you plan on taking your mat on the go. Smaller mats are ideal for targeting specific areas of the body and may be easier to travel with, while larger mats allow you to target many areas at once and can be more cumbersome to take on the go.
- Features: Some mats have features, such as a pillow, carrying case, non-slip backing, and more, that enhance their comfort and convenience. When shopping, consider what features may make your experience more comfortable and relaxing.
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Our Experts
We consulted experts at each stage of our research, testing, and reporting process. The following experts helped us better understand what key features to look for in a high-quality acupressure mat, its potential benefits, and its safety. While we choose products independently, expert insights help inform our decisions.
- Jordan Beall, PT, DPT, physical therapist at Tribeca Physical Therapy
- Tom Ingegno, DACM, MSOM, LAC, licensed acupuncturist at Charm City Integrative Health
Frequently Asked Questions
How do you use an acupressure mat?
Beall recommends placing your acupressure mat on a solid surface like the floor instead of a bed and slowly lowering yourself onto it to avoid discomfort. She also notes that you should not roll off the mat once your session is over since this places more pressure on one side of the body, which may be uncomfortable. Ingegno says you can lie on your mat with bare skin, wear light layers, or place a towel on it, depending on how intense you want the session to be.
How long should you stay on an acupressure mat?
Beall says you can use an acupressure mat every day and even multiple times daily. She adds that it’s best to start with five- to 10-minute sessions and work up to 30-minute sessions.
Who should avoid using an acupressure mat?
Beall says that pregnant individuals, those with certain skin conditions like eczema, those with diabetes, and anyone on medications that may impact sensation should consult with their healthcare provider before using an acupressure mat. If you’re unsure if an acupressure mat is safe, ask your healthcare provider to ensure it’s appropriate for your needs.
Why Trust Verywell Fit
Gabrielle Applebury, MA, LMFT, is a licensed marriage and family therapist and the associate editor for Verywell Fit. Whether focusing on workout gear, apparel, or other products, she’s dedicated to providing recommendations based on thorough research and testing.
