How do you use an acupressure mat?

If you’re using an acupressure mat for the first time, or you’re still fairly new to the treatment, wearing a lightweight shirt or using a sheet on it will allow your skin to develop some tolerance to the points. As you become accustomed to the feeling over time, you’ll eventually be able to use it on bare skin. Initially, you’ll want to use it on a bed or couch, rather than a hard floor. Position the area of your body that you want to treat across the mat. You may want to use a small pillow under your neck for support. Try to lay on it for just a few minutes to start. The first minute or so may hurt slightly, but the pain will diminish as your skin adjusts and you begin to feel more relaxed. To get the maximum benefits, it’s recommended to lay on the mat for 20 to 30 minutes a day. You can also use an acupressure mat for a foot treatment by standing on the mat.

How do acupressure mats work?

Acupressure therapy is similar to acupuncture, but the spikes on the mats do not puncture the skin. The unique design of acupressure mats allows them to hit and stimulate thousands of points on your body at once, which can lead to pain relief and relaxation. “For people who have a fear of needles or want a DIY home version of acupuncture, acupressure mats can provide a safe and easy-to-use alternative to treat what ails you and help you be your most Zen self,” says Snyder. The benefits of acupressure are still being studied, so keep in mind that acupressure mats shouldn't be used as a substitute for medical treatment or advice from a healthcare professional. However, they can be used as part of a holistic wellness routine.

The 8 Best Acupressure Mats of 2023

Acupressure mats are gaining popularity as an at-home, holistic treatment tool for post-workout recovery and overall stress relief. Similar to acupuncture, acupressure is intended to help chi (Qi), or energy, flow freely through the body by stimulating the body's pressure points.

“Acupressure mats work to prevent imbalances, enhance circulation, and help reduce the likelihood of stiff and sore muscles from overuse,” says Gudrun Snyder, acupuncturist and founder of Moon Rabbit Acupuncture. There is still limited research on the benefits of acupressure, but some experts say that it may relieve pain and help release endorphins, promoting faster recovery and relaxation.

Look for an acupressure mat with foam padding and 6,000 to more than 8,000 spikes to hit as many pressure points as possible. We reviewed acupressure mats for features including materials, spikes, size, and extra features like an included pillow or a carrying case.

We also had a board-certified clinical specialist in orthopedic physical therapy from our Review Board review this article for accuracy surrounding what to look for in acupressure mats, how to use them, and the potential benefits of acupressure therapy.

Here are the best acupressure mats on the market.

Our Top Picks

Best Overall:

Bed of Nails Original Acupressure Mat at Amazon

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Best Budget:

BalanceFrom Acupressure Mat and Pillow Set at Amazon

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Best Set:

NAYOYA Acupressure Mat and Neck Pillow Set at Amazon

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Best for Relaxation:

ProsourceFit Acupressure Mat and Pillow Set at Amazon

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Best for Lower Back Pain:

TimeBeeWell Eco-Friendly Acupressure Set at Amazon

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Best for Feet:

Daiwa Felicity Foot Massager Reflexology Mat at Amazon

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Best for Tension Relief:

Shakti Mat Original Acupressure Mat at Amazon

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Best Portable:

Spoonk Acupressure Mat at Amazon

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In This Article

Our Picks
What to Look For
FAQ
Why Trust Verywell Fit

4.7

Amazon

View On Amazon

Pros

Comes with carrying bag
Ergonomic design
High ratio of plastic points
Excellent quality

Cons

More expensive than some
No pillow included

Who else picked it? Best Reviews also picked the Bed of Nails Original Acupressure Mat.

While the name “Bed of Nails” doesn’t exactly conjure up relaxing thoughts, our top pick is an incredibly soothing tool can provide you with a healing, peaceful experience. The mat has more than 8,000 non-toxic plastic acupressure points placed close together, making it a good choice for beginners who want to ease into acupressure treatments. This mat would also make a great wellness gift for that friend who could use a little self care in their life.

Constructed with durable, easy-to-clean materials, the mat features an ergonomic design to add to the overall comfort. At 28.5 x 16.5 inches, it's large enough to target several areas at once, yet extremely portable thanks to the addition of a carrying bag. Use it on the floor as well as on a bed, couch, or chair depending on your recovery needs.

Price at time of publication: $81

^{Key Specs:
Materials: Cotton cover, polyurethane foam, plastic | Pillow: No | Carrying Bag: Yes | Care: Hand wash and hang dry}

Amazon

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Pros

Affordable
Comes in multiple colors
Two-year warranty

Cons

No carrying bag included
On the smaller side

BalanceFrom, a fitness supplier known for highly-rated yoga products, weights, and exercise mats, delivers with their quality Acupressure Mat and Pillow Set. Unlike yoga mats that are smooth and soft, this mat features over 8,000 acupressure point nodes to increase circulation and blood flow to stimulated areas. It measures 27 x 17 inches, making it smaller than some, but the included pillow provides additional acupressure points while supporting the head and neck.

Like most acupressure mats, it may feel uncomfortable if you're a beginner, but if you ease your way into your practice by laying on it for a few minutes a day, you can gradually build up to 10 to 30 minutes of stress relief and relaxation.

Price at time of publication: $22

^{Key Specs:
Materials: Cotton, plant-based eco foam | Pillow: Yes | Carrying Bag: No | Care: Hand wash}

Amazon

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Pros

Great value
Good ratio of pressure points
Neck support pillow
Money-back guarantee

Cons

Too firm for some people
Only one color option

For a stress-relieving combo, this set from Nayoya can help you feel relaxed and refreshed. The pillow and mat combination makes it easier to target your sore or stiff neck, shoulders, and upper back. For best results, use this in addition to tension-relieving neck stretches. With a total of nearly 8,000 acupressure points, the set increases circulation to the targeted areas, helping to alleviate stress and aches. While it may feel too firm or painful for some people to tolerate, working up to 10- to 20-minute sessions can release muscle tension and stimulate blood flow.

The well-designed carrying case makes it easy to store at home or bring it along if you’re hitting the road. Even better, the product’s quality is backed by a lifetime money-back guarantee.

Price at time of publication: $75

^{Key Specs:
Materials: Cotton, foam, plastic | Pillow: Yes | Carrying Bag: Yes (box with handle) | Care: Hand wash}

Amazon

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Pros

Affordable
High number of pressure points
Neck support pillow included
Several color options

Cons

Points are sharper
No carrying bag

Office workers who sit all day can benefit from stretching throughout the day, but if you are still feeling stiff and sore then this ProsourceFit mat and pillow set can bring you some soothing pain relief. Both pieces are covered in tiny plastic dots—each with 27 small spikes—for a total of nearly 8,000 acupressure points. Versatile and effective, the set can be used post-workout to ease sore muscles or to soothe tired feet at the end of a long day.

Made with 100% comfortable cotton and a soft, plant-based eco foam, this durable mat is large enough for the back of most people. It can be hand-washed for easy cleaning and it's available in several colors—allowing you to pick one that works with your style preferences.

Price at time of publication: $30

^{Key Specs:
Materials: Cotton, eco-friendly foam, plastic | Pillow: Yes | Carrying Bag: No | Care: Hand-wash}

Amazon

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Pros

Good for targeting lower back
Beautiful design
Three-year warranty
Eco-friendly materials

Cons

Pillow and mat might not fit in bag

If you’re seeking some at-home relief for lower back pain, this mat and pillow set is an excellent tool to add to your collection. Ergonomically designed for optimal comfort and effectiveness, it features lotus-shaped spikes that target and relieve tension in your shoulders, neck, and back. The half-moon-shaped pillow helps to promote better posture and alignment, while also supporting the neck. This mat is a great to use before or after you do exercises for your back pain.

Made with plant-based eco-foam and non-toxic materials, this mat helps you be kind to yourself as well as the environment. The set is available in a few gorgeous colors and comes with a three-year warranty.

Price at time of publication: $50

^{Key Specs:
Materials: Cotton cover, eco-foam, plastic | Pillow: Yes | Carrying Bag: Yes | Care: Hand wash}

Amazon

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Pros

Inexpensive
Very portable
Ideal for tired, achy feet
Embedded magnets for additional circulation benefits

Cons

Weight limit of 250 pounds
Not ideal for sensitive feet

If your feet often feel tired and achy at the end of the day or after running, get relief with this small yet powerful acupressure mat that’s specifically designed for your soles. With 250 nodes made of hard plastic, the mat lets you use your own body weight to press acupressure points on your feet. It also has 10 embedded magnets to help improve blood circulation.

Additionally, this budget-friendly mat is compact and very portable, so you can easily stash it in a bag or suitcase. You may need to slowly and gently ease into regular use, but your feet will eventually thank you.

Price at time of publication: $24

^{Key Specs:
Materials: Plastic nodes | Pillow: No | Carrying Bag: Not listed | Care: Not Listed}

Amazon

View On Amazon

Pros

Good for muscle tension relief
Eco-friendly materials
60-day money back guarantee

Cons

Cushioning not as dense
No pillow or carrying case

If you want a large mat that can target multiple areas at once and provide overall tension relief, the Shakti Mat is a smart choice. At 29 inches long, it’s big enough to treat your entire back and neck at the same time.

Handcrafted in India with eco-friendly, non-toxic materials, the mat has 4,000-8,000 pressure points (depending on which intensity level you buy) on disks that conform to the shape of your body. Whether you use it post-workout, as part of your calming morning ritual, or at the end of a long workday, this mat can help release muscle tension and promote a calm, restorative feeling.

Price at time of publication: $89

^{Key Specs:
Materials:Organic cotton, non-toxic polythene foam, ABS plastic | Pillow: No | Carrying Bag: No | Care: Hand wash}

Courtesy of Spoonk

View On Amazon View On Spoonkspace.com

Pros

Very portable
Comes with carrying case
Affordable
Eco-friendly materials

Cons

Mat is on the smaller side
Limited color options

Traveling can often be stressful, but staying active and bringing along a relaxation tool can give you some relief on the road. At 26.6 inches long, the size of this Spoonk acupressure mat and its sling-style carrying case make it an ideal travel companion. You can pack it up and use it to help alleviate stiffness after a long flight or after extensive trips in the car.

Although it’s smaller than some mats, it’s still filled with more than 6,000 stimulation points. Made with eco-friendly materials—including plant-based eco foam and organic cotton—it’s a perfect addition to any at-home or on-the-go relaxation routine.

Price at time of publication: $60

^{Key Specs:
Materials:Hypoallergenic ABS plastic, CertiPur-US eco foam, organic cotton | Pillow: No | Carrying Bag: Yes | Care: Hand wash}

Final Verdict

Although the name and appearance may be a bit intimidating, the Bed of Nails Acupressure Mat (view at Amazon) offers pain and stress relief. Extremely durable and versatile, it can be used when you’re lying down or sitting to target a wide range of areas, from your head to your feet.

If you’re new to acupressure and not quite sure if you want to invest in a high-end mat, the BalanceFrom Acupressure Mat (view at Amazon) is another reliable and affordable pick. It’s smaller than some other mats, but it is extremely portable and comes with a pillow that can provide support for the head and neck, as well as more acupressure points.

What to Look for in an Acupressure Mat

Materials

Acupressure mats made with high-quality materials will be more effective and long-lasting. For optimal comfort and durability, the padding of the mat should be a sturdy, non-toxic foam, not polyurethane. The best mats have covers that are made of cotton or some other breathable, natural fabric that feels soft and is easy to clean. In general, acupressure points are plastic; however, there are some mats with metal spikes.

To avoid any potential chemical sensitivities or odors, some brands focus on eco-friendly materials, which may increase the cost of the mat.

Spikes

The more spikes on a mat, the easier it is to adjust to the treatment and the more pressure points you’ll hit. Most quality mats have anywhere from 6,000 to more than 8,000 spikes.

Size

Acupressure mats vary in length and width, so consider how much coverage you’ll need and where you’ll be using it. While larger mats are versatile to treat many areas at once, smaller ones are ideal for carrying to the gym, yoga studio, work, or on vacation. They’re also good if you want to target one spot, such as your feet or lower back.

Extra Features

An included acupressure pillow is a nice bonus because you can use it to support your neck while also getting additional pressure points. However, many mats can be rolled up and used to treat a sore neck, so a pillow is not a must-have item. Some mats come with a carrying bag, which is ideal for storage or for taking your mat on the road.

Frequently Asked Questions

How do you use an acupressure mat?

If you’re using an acupressure mat for the first time, or you’re still fairly new to the treatment, wearing a lightweight shirt or using a sheet on it will allow your skin to develop some tolerance to the points. As you become accustomed to the feeling over time, you’ll eventually be able to use it on bare skin. Initially, you’ll want to use it on a bed or couch, rather than a hard floor.
Position the area of your body that you want to treat across the mat. You may want to use a small pillow under your neck for support. Try to lay on it for just a few minutes to start. The first minute or so may hurt slightly, but the pain will diminish as your skin adjusts and you begin to feel more relaxed. To get the maximum benefits, it’s recommended to lay on the mat for 20 to 30 minutes a day. You can also use an acupressure mat for a foot treatment by standing on the mat.
How do acupressure mats work?

Acupressure therapy is similar to acupuncture, but the spikes on the mats do not puncture the skin. The unique design of acupressure mats allows them to hit and stimulate thousands of points on your body at once, which can lead to pain relief and relaxation.
“For people who have a fear of needles or want a DIY home version of acupuncture, acupressure mats can provide a safe and easy-to-use alternative to treat what ails you and help you be your most Zen self,” says Snyder.
The benefits of acupressure are still being studied, so keep in mind that acupressure mats shouldn't be used as a substitute for medical treatment or advice from a healthcare professional. However, they can be used as part of a holistic wellness routine.

Why Trust Verywell Fit

A personal trainer, marathon running coach, and fitness writer, Christine Luff loves researching and testing the latest and greatest health and fitness gear and gadgets. Her decades of running experience have helped her understand the value of using the best gear to improve comfort and performance.