We’re living in a golden age of wellness: Whether you’re stressed out or just looking for R&R, there’s an option out there for every problem, be it a magnesium bath soak or oxygen boost. Now it’s time for acupressure mats to shine. For the unfamiliar, acupressure mats are mats studded with small, dull spikes or knobs; they’re one of those wellness products that at first glance might be best left to serious athletes or hard-core biohackers.
But their benefits offer much more mass appeal. By applying pressure to certain areas of the body—which, as with acupuncture, correspond to specific conditions—these mats may be able to ease stress, relieve chronic pain, and even improve sleep, though the evidence is still limited (though growing). And even if you don’t have a specific pain point, so to speak, it might just feel good to lie down for a bit, spikes or no spikes. With that in mind, consider these acupressure mats to get your practice started.
Vogue’s Favorite Acupressure Mats:
In this article
- Do acupressure mats actually work?
- How do acupressure mats work?
- The benefits of acupressure mats
- What to look for in an acupressure mat
- How to use an acupressure mat
- Meet the experts
Best Overall: Pranamat Acupressure Large Mat and Pillow Set
- Why We Love It: It’s an investment, but this Pranamat is made of entirely natural materials (the mat is even stuffed with a coconut-fiber-based fill). This particular mat is sized for the back, though you can adjust it on where you need relief, and it comes with a pillow to address neck and shoulder pain. “It also stands out because of the clinical research results they share on back pain relief, which adds credibility to its claims,” says Rachelle Reed, PhD, an exercise physiologist. (Per the brand, 93% of participants in an independent clinical study reported that their back pain was gone or almost gone after using Pranamat for 20 minutes a day for 30 days.)
- Material: Linen, cotton, and coconut fiber blend
- Thickness: Medium
- Additional Features: Pillow
Best Budget: Gaiam Acupressure Mat and Pillow Set
- Why We Love It: If you’d like to dip a metaphorical toe into acupressure, consider starting with this more approachable option from Gaiam (a brand best known for its yoga mats). “It’s a low-risk way to see if you enjoy the experience or notice any benefit from it,” says Dr. Reed, who likes that it comes with a pillow. Its hundreds of pressure points help stimulate circulation, relieving tension and loosening muscles.
- Material: Not disclosed
- Thickness: Thin
- Additional Features: Pillow
Best for Relaxation: WTHN Acupressure Mat Kit
- Why We Love It: Decked out with 200 stimulators (each studded with small spikes), the WTHN acupressure mat sets out to reduce pain, enhance recovery, and help you sleep better. (What might also help you rest easy: The pillow is packed with memory foam.) You can use the mat while seated in a chair, lying on the floor, or standing up in order to relax the feet. WTHN cofounder Shari Auth, DACM, for her part, recommends “acu-naps,” noting that they can help you decompress from head to toe—though beginners might want to work their way up to that.
- Material: Linen, coconut fiber, memory foam
- Thickness: Thick
- Additional Features: Carrying case, pillow
Best for Sensitive Skin: White Lotus Beauty Premium Acupressure Mat Pillow Set
- Why We Love It: This mat was designed by professional acupuncturists to relieve muscles, reduce tension, and dial down stress. But what really separates the mat—which stimulates more than 10,000 separate pressure points—from other options are its hypoallergenic cotton fabric and food-grade plastic spikes, which make it gentler for those with skin sensitivities. Even the dye that gives the mat its color is non-toxic.
- Material: Hypoallergenic cotton
- Thickness: Thick
- Additional Features: Carrying case, pillow
Best for Beginners: Skin Gym Acupressure Mat Pillow
- Why We Love It: Skin Gym’s acupressure mat has slightly shorter acupressure points than other models, making it ideal for beginners who might be intimidated by the more robust options out there. The curved pillow that accompanies the mat is ideal for resting the neck; together they can help ease sore muscles post-workout or just help you wind down after the day.
- Material: Not disclosed
- Thickness: Medium
- Additional Features: Pillow
Everything You Need To Know
Do acupressure mats actually work?
While clinical evidence is still emerging, “early studies—and anecdotal reports—suggest that they may help promote relaxation, relieve feelings of stress, and help decrease tension,” says Dr. Reed. For that reason, she views them as more of an adjunct to your wellness routine rather than the end-all, be-all.
Keep in mind, however, “the absence of evidence does not always mean something won’t be helpful to you,” she says. It can merely mean that science hasn’t yet caught up with consumer interest. “The little evidence we have to date from research shows there may be some benefit for pain relief, stress relief, and overall well-being,” says Dr. Reed. You can also supplement your time on an acupressure mat with other behaviors like regular exercise, breath work, and good sleep habits.
How do acupressure mats work?
Acupressure mats use small spikes to stimulate pressure points across the body. “Think of this as a form of mechanical stimulation, which may increase blood flow to the area on which it’s applied,” says Dr. Reed.
That in turn can promote feelings of relaxation—not to mention forcing you to lie still, which can itself be stress-relieving. “Together, this likely shifts you into a parasympathetic state, which may promote relaxation and temporarily relieve feelings of stress or stiffness,” she says. However, she adds, much of this is theoretical, with more evidence waiting to be seen.
The benefits of acupressure mats
Acupressure mats seem to help relax muscles, ease chronic pain, and reduce overall stress in the mind and body. One study found that both the mat users and control groups reported fewer feelings of stress and improved sleep and concentration, while another assessed those with lower back pain. In the latter, “the group using mats showed greater long-term pain relief, improved functional scores, and better quality of life outcomes,” says Dr. Reed.
What to look for in an acupressure mat
Dr. Reed recommends looking for clinical studies or testing to back up a given benefit (which is why the Pranamat is her first choice). However, she also recommends seeking out:
- Spike density: The spacing may make a difference in tolerance and comfort level—more spikes means less comfort.
- Mat size: Most mats are large enough to cover the back, but you can find those that more closely resemble a yoga mat to deliver a full-body experience.
- Accessories: Many acupressure mats come with pillows, which may be worth seeking out if you’re looking to address neck pain.
How to use an acupressure mat
If you’re a beginner, try leaning back on your mat while sitting in a chair or on a couch. “Start slowly, and progress to more time as you adapt to the pressure stimulus—for example, just a few minutes at first,” says Dr. Reed, who recommends pairing your mat time with a breathing technique, such as box breathing. Once you get used to the sensation, you can start to extend the session, move to lying on your back on the floor, or both.
Also, use your mat at a time when you can be consistent. “Maybe you pull it out after a workout as part of your cooldown or use it before bed,” Dr. Reed says. As with any wellness habit, using it regularly is key for seeing—and, more importantly, feeling—long-term results.
Meet the expert
- Rachelle Reed, PhD, an exercise physiologist
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