How To Use Acupressure Mats To Relieve Back Pain, Headaches, & More

Here, a physical therapist and acupuncturist explain the anecdotal benefits of acupressure mats and share how to properly use the unique pain relievers.

Acupressure mats, also referred to as Shakti mats, are mats with plastic spikes that put pressure on many different parts of the body, helping release tension and promote blood flow. They are similar to other self-myofascial release tools, like foam rollers and massage balls, but they work on a larger scale: the whole body!

"Unlike acupuncture that uses selective and targeted points to treat pain and diseases, acupressure mats apply pressure on a large surface area," says licensed acupuncturist Snow Xia L.Ac. "[The mats] have a general effect of releasing myofascial and muscular tension and increasing blood circulation."

Very little research has been done to validate this benefit, though one 2011 study did reinforce the mat's relaxing properties2 on a small trial of 32 people.

That being said, some people may be more sensitive to acupressure mats (to the point of finding them painful). Equally distributing your weight and pressure will help mitigate pain for those who are new to the mats.

Once you choose your mat, here's how to start using it:

While lying on your back on the mat is enough to start to release tension in the upper back and shoulder blades, here are a few routines for working out the kinks in different areas of the body:

If you're new to acupressure mats, here are some tips for using them in a way that's comfortable and restorative:

Weber says to avoid these mats if you have an open wound, as they can cause pain or infection. Those with poor circulation likely won't reap as many benefits from these mats and are better off avoiding them too. "Otherwise," she says, "if you have normal sensation throughout your body and limbs and healthy skin, then it should be OK."

Lying on an acupressure mat is one way to reap some of the benefits from a massage or acupressure session at home. While the research on them is limited, anecdotal evidence suggests that they can help release pain and stiffness throughout the body and promote relaxation. There are a few ways to use the mats, so play around and find a routine that works for you (safely—these things are sharp!).