Acupressure mat quick picks
Expert-favorite acupressure mat: Cxctct Extra-Long Yoga Acupressure Mat
Budget-friendly acupressure mat: ProSource Fit Acupressure Mat and Pillow Set
Travel-friendly acupressure mat: Unmera Acupressure Mat and Pillow Set
Acupressure mat for the spike-averse: HigherDose Infrared PEMF Mat
Acupressure sandals: Byriver Acupressure Sandal
A long list of clinical trials have shown that acupuncture provides both physical and psychological benefits and can be a helpful addition to your workout recovery arsenal. But for many people who could use such relief, there’s one big sticking point: The technique requires a practitioner to pierce a client’s skin with tiny needles.
But those who don’t want to be punctured can still get the benefits of the ancient Chinese practice — at a fraction of the cost — through an acupressure mat. “It seems trendy, but the mats are based on 2,000 years of history,” says Dr. Kelsey Tangel, an acupuncturist in New Jersey who has a doctorate in Chinese medicine. “I recommend them to some patients as a good way to improve their conditions between visits or if they can’t get in to see me.”
What is an acupressure mat?
The name pretty much says it all. An acupressure mat is a flat, (usually) rectangular device covered in spikes or knobs. “Acupuncturists have identified about 365 points along meridians in the body and use needles to stimulate them to rebalance energy or chi,” says Dr. Roger Rossi, medical director at Hackensack Meridian JFK Johnson Rehabilitation Institute and St. Joseph’s Health Wayne in New Jersey. “The mats mimic needles by putting pressure on points throughout the body.”
In acupuncture, stimulating the points increases microcirculation, which brings inflammation-reducing white blood cells, oxygen and nutrients to the area; clears out damaging cytokines; and can even release endorphins. The combined effects can relieve pain and muscle tension, reduce headaches, improve sleep, help with digestion, lower cortisol levels and calm the nervous system. Pair this practice with your favorite massage gun or recovery sandals (or check out the acupressure sandals below) for head-to-toe relief.
“There are clinical studies showing acupuncture works, but not yet for mats,” Tangel says. “The evidence for them is more anecdotal, based on how acupuncture and the nervous system work.”
How to use an acupressure mat
It’s simple. Lie on top and the small spikes or knobs embedded in the mat stimulate points along the meridians in your body. It’s possible to use the mats while sitting or lying on a bed, but the best results usually come from lying on the floor, since the hard surface creates more pressure and therefore more stimulation.
The more spikes there are, and the longer and sharper they are, the more they will stimulate a response. Dr. Marlena Rose Mueller, a sports medicine physiatrist and assistant professor at the University of Minnesota Medical School, says the mats are generally safe to use, although she warns that pregnant women and people with open wounds should avoid them.
Assuming none of those conditions apply — however, it’s always advised to consult a doctor first — our experts suggest using the mats every day if desired for 20 to 30 minutes at a time.
What to look for in an acupressure mat
“You want long, sharp spikes and more of them,” Tangel says. The long, sharp spikes help because your body will adjust and become used to them over time. If they’re too intense at the start, Tangel says, you can wear thick clothing, then scale back as your body adapts. But if the spikes are short and dull to start, there will be no way increase intensity as you go.
Having more spikes helps because they’re more likely to trigger the key points and your weight will disperse more evenly, counteracting a sensation of individual poking. Otherwise, our experts suggest considering size (larger is better), durability, portability and if the mat includes a neck pillow.
Best acupressure mats
This mat is 47 inches by 15 inches, making it great for people of all sizes. Its 12,000 pointy spikes give it versatility, too, since beginners can wear thick clothes while their body adjusts to the feeling can yet still receive stimulation over time. It has a firm, supportive pad and comes with a pillow, carrying case and two spiked orbs for spot treatment.
Made from eco-friendly materials like linen, cotton and coconut fiber, the Glanzstück offers almost 10,000 spikes on a 15-inch-by-13-inch-by-6-inch mat (2XL size) and two extenders, which allow users to customize the mat's arrangement. Extras include a heated pillow with adjustable height and a canvas carrying case. The only thing keeping it from the top spot is the price.
With 10,000 spikes for just $30, the ProSource acupressure mat is tough to beat when it comes to value. Besides that, the mat is comfortable, it has a durable-feeling finish and it even comes with a pillow. At 25 inches long, it won’t cover your whole body at once, but you can target different areas during different sessions.
It's similar to the ProSource mat in price, but it’s smaller at only 16 inches long. On the plus side, it has a pillow that allows it to effectively target the neck and back, two areas that hold a lot of stress and are frequent points of pain among potential users. It doesn’t have a carry bag but rolls up tight for storage and has a removable cover for washing.
The Unmera comes in three pieces, including a main mat with more than 7,000 spikes, a pillow with another 1,300 spikes and a third small mat for additional coverage. The entire kit packs into a canvas bag with a shoulder strap and the pieces are made of sustainable, nonirritating natural fibers that separate for easy cleaning.
Made from organic hemp and cotton, the Spoonk set includes a main 28-inch long mat that rolls into its own bag and a small second mat it calls the “travel” mat, since it rolls up and has a self-carrying strap. The main mat sports about 6,000 spikes, which is on the low end, but if you’re frequently on the go, it may be a worthwhile compromise.
The HigherDose device doesn’t have spikes. Instead, it uses pulsed electromagnetic waves, penetrating infrared heat and crystals to stimulate healing and stress relief within the body. There’s no pillow, but it’s 39 inches long and has a remote control that adjusts the levels of heat and magnetism.
Constructed with organic materials and no glue, these handmade mats offer high quality and three levels of intensity, ranging from 4,000 to 8,000 spikes. It’s on the pricey side, but there are other payoffs. For example, Shakti donates 10% of profits to causes in India, including malaria vaccination, education and rainforest conservation, among others.
They can be tough to wear at first, but as you get used to them, these sandals will offer relief for your feet. Sure, they can help with plantar fasciitis, but they can also affect your total body wellness since classic acupuncture connects various body parts to pressure points in the foot.
With over 250 plastic nodes and 10 embedded magnets, this acupressure mat will massage all the pressure points on your feet. It’ll be uncomfortable at first, but wear socks or use it while seated and slowly build up to daily three- to five-minute sessions standing on it barefoot and shifting from side to side to get the greatest effect.