Lying on a mat covered in tiny spikes might not seem like it would have a calming effect, but acupressure mats have quickly become a popular home remedy for back pain, headaches, and stress. They’re also inexpensive compared to acupuncture treatments and can be used in the comfort of your home.
Acupressure mats have only been around for a few decades, but they’ve caught on quickly. They’re generally safe for most people, says Tom Ingegno, DACM, LAc, a licensed acupuncturist in Baltimore, Maryland. Acupressure mats work because they hit acupuncture points and increase blood flow. They’re also less intrusive than acupuncture and don’t require any needles. It is important for pregnant people to consult with a doctor before using an acupressure mat or undergoing acupuncture. Certain pressure points should be avoided to ensure the safety of both the mother and the baby.
We spoke to a variety of practitioners, including physical therapists and acupuncturists, to learn if acupressure mats actually make a difference. The verdict is that acupressure mats provide several benefits, but as with most products, their effectiveness depends on the mat you choose. To find the best acupressure mat, we used expert advice to source the best products on the market. Then we tested 15 acupressure mats for more than two weeks to bring you our top ten picks.
Choosing the best acupressure mat isn’t difficult when you know what to look for. After consulting experts and testing over a dozen mats ourselves, these are the qualities that matter most.
- Material: An acupressure mat is made up of a few parts, including an inner cushion and an outer cover with spikes. Most mats we came across were made with a foam cushion on the inside to provide support. The outer layers can be made from a variety of materials, including cotton, linen, coconut fibers, and PU leather. Of the mats we tested, the Pranamat ECO Basic Massage Set felt the most durable and high-quality.
- Size and Weight: If you plan on traveling with your acupressure mat, look for one that’s not too heavy. Fortunately, most mats are lightweight and portable. Size also plays a factor, since everyone’s body is different. Depending on your frame, Ingegno recommends seeking out mats that fit the length of your back. Some are longer and wider than others, so be sure to check the dimensions. Our top pick, the CXCTCT Extra-Long Yoga Acupressure Mat Set, is the longest mat we tested.
- Accessories: Acupressure mats don’t need many accessories, but we appreciated those that included a separate pillow and carrying case. A pillow is helpful for additional neck support, Ingegno says. The Sivan Back and Neck Pain Relief Acupressure Mat and Pillow Set had one of the firmest and most supportive pillows we tested.
- Special Features: Lying on an acupressure mat is pretty straightforward, but the experience varies depending on the intensity of the spikes. Some are sharper than others, creating a more intense sensation, says Ingegno. We found the ShaktiMat Premium Acupressure Mat Original and the Pranamat ECO Basic Massage Set to have some of the more intense spikes. Other features worth exploring include the integration of magnet therapy. The HigherDose Infrared PEMF Go Mat applies less pressure and uses crystals and infrared heat to reduce pain.
Best Overall
CXCTCT Extra-Long Yoga Acupressure Mat Set
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Amazon
Why We Like It
Out of the 15 products we tested, the CXCTCT Extra-Long Yoga Acupressure Mat Set was the only one to earn a perfect rating. It’s supportive, portable, and versatile, and the extra length makes a difference. Ingnegno agrees that for its price, size, and features, you can’t go wrong with this acupressure mat. We’ve had acupuncture sessions before and were pleasantly surprised at the intensity and effectiveness of the spikes compared to our previous experiences.
The mat is definitely not a breeze to lie on at first, but we got used to it after a while. During the testing period, we found this mat provided more relief from sciatica than our sessions at the chiropractor. It’s also lightweight and flexible, so we were able to use it in different locations, such as the floor, couch, and bed.
It’s Worth Noting
It’s advertised as an option you can use while sitting down, but the mat moved around a lot when we used it in a chair. Adding straps would make it more secure when sitting upright.
Product Details
- Material: High-density foam, cotton, plastic
- Size: 47 x 15.6 x 2 inches
- Includes: Extra-long mat, neck pillow, accessory balls, travel bag
Best Overall Runner-Up
CALIA Acupressure Mat
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Dicks Sporting Goods
Why We Like It
We were shocked at how sharp the points are on the Calia Acupressure Mat—but we mean that in a good way. Some mats aren’t intense enough, but this one made a significant difference in our back and neck pain. After sitting at a desk all day, we found relief using this mat in short but regular bursts. It improved our posture, muscle tightness, and upper body tension.
Even though the mat’s spikes are sharp, we found it relaxing and left each session feeling refreshed. We were a bit skeptical of acupressure mats before the hands-on test, but in the end, we’ve been converted and would liken this mat to a mini massage.
It’s Worth Noting
This mat is on the smaller side, even if you have a petite frame. We found it wasn’t quite long or wide enough and wished it was bigger, though it could still work for some body types.
Product Details
- Material: Not listed
- Size: Not listed
- Includes: Mat and pillow
Best Budget
ProsourceFit Acupressure Mat and Pillow Set
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Amazon
Why We Like It
One of the major claims surrounding acupressure mats is that they provide pain relief—specifically for the back, neck, and shoulders. For that purpose, we found the ProsourceFit Acupressure Mat and Pillow to be highly effective. It has more than 10,000 spikes, so we weren’t surprised to feel the effects rather quickly, and it worked wonders for our neck and shoulders. After about 20 minutes on the mat, we noticed an immediate difference.
This mat is also proof that acupressure mats don’t have to be expensive (though they certainly can be). One of our editors has had this mat for about three years, and it’s held up wonderfully. For the price, it gets the job done.
It’s Worth Noting
It’s not as supportive as others we tried, and the material is a bit flimsy. We’re also not a fan of the head pillow, which we thought was too soft and didn’t apply enough pressure.
Product Details
- Material: Foam, cotton, linen
- Size: 16.5 x 26.5 inches
- Includes: Mat and pillow
Best Splurge
Higher Dose Infrared PEMF Go Mat
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Nordstrom
Why We Like It
If you follow wellness trends, you may have heard of pulsed electromagnetic field therapy, or PEMF for short. PEMF uses magnet therapy to alleviate pain and reduce inflammation. PEMF has been used for decades to treat conditions like osteoarthritis, bone fractures, and osteopenia. The HigherDoes Infrared PEMF Go Mat utilizes this technology to provide all the benefits of a typical acupressure mat and more.
Rather than pointy spikes, this mat uses infrared heat and crystals, explains Ingegno. Though it’s firm and supportive, we definitely feel relaxed and grounded after using it. In addition to the crystal layer, the mat has layers made from infrared heat, clay, and magnets, which can help with detoxification and circulation, explains Carine Camara, LAc, a licensed acupuncturist in Lafayette, California.
The biggest benefits we experienced from using this mat weren’t related to pain but rather to overall energy. Using it in the morning caused increased energy throughout the day, while using it at night helped with sleep and stress relief.
It’s Worth Noting
The mat uses a different technology than a traditional acupressure mat. For some people this is a plus, but if you like intense spikes, look elsewhere. Additionally, during our testing we found ourselves wishing it had a headrest for more support, and it didn’t yield groundbreaking results related to physical tension, which made us question whether it’s worth the price for those looking for pain relief.
Product Details
- Material: Crystals, PU leather
- Size: 19.5 x 39 inches
- Includes: Mat and storage bag
Best for Beginners
WTHN Acupressure Mat Set
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Revolve
Why We Like It
Camara likes that the WTHN Acupressure Mat Set is produced by an acupuncture studio. We especially like this acupressure mat for beginners because it has a simple design that’s straightforward to use. It doesn’t have any bells and whistles, but the best acupressure mats don’t need any.
In our experience, this acupressure mat does everything it says it does: Relieves back pain, improves sleep, and encourages relaxation. At the end of the day (you know, when you’re the most stiff), a few minutes on this mat made us feel much more relaxed. Paired with some deep breathing, this mat gets you ready for bed without the aches and pains.
It’s Worth Noting
The mat is rigid, which is an indicator of good quality, but it’s not so great when it’s time to pack it up. Getting the mat and pillow back into the carrying case was a challenge for us, which is inconvenient if you need to tuck it away or take it somewhere.
Product Details
- Material: Coconut fiber and linen
- Size: 16 x 9 x 9 inches
- Includes: Mat, pillow, and carrying case
Best Mat and Pillow Set
Sivan Back and Neck Pain Relief Acupressure Mat and Pillow Set
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Amazon
Why We Like It
Many acupressure mats come with a neck pillow to support your head, but sometimes this added feature comes with a steeper price tag. We like that thie Sivan Back and Neck Pain Relief Acupressure Mat and Pillow Set includes both a mat and a pillow at a budget-friendly price point.
Even though the price is lower than others we tested, the quality is good. It has a firm pillow, which should be the standard, but it isn’t. Some of the other pillows we tested were soft and provided little to no support, so we appreciated the supportive firmness of the pillow. It also seems like it would hold up for a long time.
We definitely experienced some of the benefits of using this mat, especially when it came to relaxation and pain relief. It helped with lower back pain, and we felt effects in as little as five minutes.
It’s Worth Noting
The set doesn’t come with a case for storage or travel, so it’s not the most portable option.
Product Details
- Material: Plastic
- Size: 15.98 x 12.76 x 1.73 inches
- Includes: Mat and pillow
Best for Travel
TimeBeeWell Eco-Friendly Back and Neck Acupressure Mat
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Amazon
Why We Like It
It only took one week of using the TimeBeeWell Eco-Friendly Acupressure Mat for us to notice a difference in hip pain, headaches, and pesky pain flare-ups. The pressure points were never painful or overly intense.
We also found that the carrying bag came in handy. It’s easy to tuck the mat and pillow into the bag, making it a portable and travel-friendly option for relieving pain on the go. We took the mat to yoga classes, and even with all the back and forth, it held up well and looks good as new.
It’s Worth Noting
There were times we wished the mat was longer, and we found that it took some contorting to get the points on just the right spot. We also didn’t love the high-profile headrest, which made it difficult to align our neck and spine in a comfortable position.
Product Details
- Material: Cotton, plastic
- Size: 28.35 x 17.32 x 0.98 inches
- Includes: Mat, pillow, and carry bag
Best for Neck and Shoulders
DoSensePro Acupressure Mat and Pillow Set
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Amazon
Why We Like It
There are all sorts of reasons to invest in an acupressure mat. We were hoping to experience shoulder pain relief, and we did with the DoSensePro Acupressure Mat and Pillow Set. Our daily shoulder pain was nearly gone after using this mat on a daily basis. If we skipped a day, the nagging shoulder pain would creep back up.
Finding the best acupressure mat pillow was tricky, since we often loved the mat but only tolerated the pillow. In this case, the pillow was one of our favorite parts. It targeted the neck and shoulders better than the mat did on its own. Together, the two effectively induced relaxation and alleviated pain. The combo is so relaxing that we even fell asleep on it once.
It’s Worth Noting
For a product that worked so well, we hoped for better quality. The mat is on the thinner side, and we noticed some loose threads after only a couple weeks of testing.
Product Details
- Material: Cotton, plastic
- Size: 17.2 x 8.5 x 6.5 inches
- Includes: Mat, pillow, bag, and hot/cold gel pack
Most Durable
Pranamat ECO Manual Massage Set
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Amazon
Why We Like It
It’s not often that you notice an immediate difference after using a product, but we felt instantly relaxed and comfortable after using the Pranamat ECO Basic Massage Set for the first time. Over the testing period, even more benefits unfolded. Using this mat consistently alleviated neck and lower back pain, reduced muscle tension, and relieved stress.
The mat is made with similar materials as other mats—cotton and plastic—but it’s extremely high-quality and durable. It strikes a perfect balance of comfort and firmness. Although it felt intense at first, as we settled into the mat, the spikes became less noticeable and even gentle.
It’s Worth Noting
At the price point, we were surprised to find that it doesn’t include a case for storage or travel. This isn’t an issue if you plan on keeping it in one place, but we moved the mat around and found it inconvenient to tote.
Product Details
- Material: Plastic, cotton
- Size: 13.82 x 17.99 x 6.42 inches
- Includes: Mat and pillow
Best for Taller People
ShaktiMat Premium Acupressure Mat Original
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Amazon
Why We Like It
The length of the ShaktiMat Premium Acupressure Mat Original is perfect if you’re on the taller side. It’s not quite long enough to reach from head to toe, but it spans the areas most people tend to target—the upper body to the hips.
The mat is easy to use and has a cushioned pad that helps evenly distribute the spikes under you. At first, we were aware of the pointy spikes, but eventually we didn’t notice them and were able to enter into a state of deep relaxation.
It’s Worth Noting
What you see is what you get with this mat. It doesn’t include a carrying case or pillow, so it didn’t get the highest ratings possible for value. It also collects pet hair easily.
Product Details
- Material: Cotton
- Size: 30.71 x 16.93 x 1.18 inches
- Includes: Mat
Health / Jennifer May
We tested 15 acupressure mats, but only 10 made our final recommendations. These three mats didn’t top our list, but we think they’re still good options to consider.
- Gaiam Acupressure Mat and Pillow Set: We liked the head pillow more than the actual mat. If you’re looking for an option to relieve headaches, we found it effective for that purpose. However, the mat was a bit too thin for our liking.
- Spoonk Acupressure Eco Mat: This mat was effective at reducing muscle tension and anxiety, but it didn’t have any features that stood out to us. It was difficult to get the mat in and out of the storage bag, and we wish it came with a pillow.
- Kanjo Acupressure Mat and Pillow Set: This mat was gentler than others we tried, so it’s a good introduction to acupressure mats if the spikes intimidate you. However, we found ourselves wishing the mat was longer and that the spikes were more effective.
Health / Mike Navarro
Our selection and testing process started with consulting a physical therapist who advised us on how to safely use an acupressure mat and what attributes to look for. With those instructions and guidelines in mind, 15 editors got to work. Each of us tested one acupressure mat for more than two weeks and rated each based on the following attributes:
- Comfort: Acupressure mats aren’t exactly comfortable by nature, but they should provide ample support for the head, neck, and shoulders. Discomfort can vary from person to person, so we shared our personal experience of how tolerable the spikes were for each mat.
- Design: Acupressure mats tend to look similar, making it difficult to distinguish between them. Once we started testing them out, certain design features helped us determine which stood out.
- Effectiveness: Acupressure mats aren’t always as effective as traditional acupuncture, they do have some benefits. We shared any benefits we noticed, such as relief from headaches or back pain.
- Durability: Our two-week testing period may not have been long enough to notice significant wear and tear, but we shared which mats still looked brand new after weeks of testing and which had loose threads or collected dirt and pet hair easily.
- Value: Acupressure mats range in price from budget-friendly to premium options. We evaluated whether we felt each product was priced in line with its quality.
We interviewed multiple credentialed experts every step of the way, from our initial research to fact-checking the safety and benefits of acupressure mats. These physical therapists and licensed acupuncturists were integral to our understanding of how to choose and use the 15 mats we tested:
- Jordan Beall, DPT, a physical therapist in New York City
- Carine Camara, LAc, a licensed acupuncturist in Lafayette, California
- Tom Ingegno, DACM, LAc, a licensed acupuncturist in Baltimore, Maryland
Some of us were skeptical of acupressure mats before conducting hands-on testing, but we’ve changed our tune. According to the experts we interviewed, existing research, and our own firsthand experience, these are some of the benefits of using an acupressure mat.
- Relaxation and stress management: Stress and physical tension go hand in hand. Although using an acupressure mat involves lying on dozens of tiny sharp objects, consistent use can relax the mind and body. The mats are beneficial for relaxing muscles and easing tension, says Beall. Acupressure mats have also been shown to help with stress.
- Pain relief: Acupressure mats can be a simple but effective way for anyone to decrease pain, including back pain, neck pain, shoulder pain. We experienced all these benefits as well as relief from hip pain and headaches. You can even stand on an acupressure mat to alleviate plantar fasciitis, Beall says. During pregnancy, it’s crucial to avoid certain pressure points to ensure the safety of the mother and the baby. Pregnant people should consult a doctor before using an acupressure mat or having acupuncture before week 38 of pregnancy.
- Increased blood circulation: Acupressure mats work because they stimulate acupressure points throughout the body, increasing circulation to those areas, Camara explains. They’re especially effective at stimulating circulation to the back.
- Relief from headaches: Acupressure has been shown to help alleviate headaches, and acupressure mats may be able to help too, says Camara. An acupressure mat that comes with a pillow may be best for reaching trigger points along the neck and shoulders, which relieves pain from headaches and migraines.
Health / Kimberly Souza
To use an acupressure mat, find a quiet and comfortable place with no distractions. There are different ways to position your body on the mat, but lying on your back is a great place to start, Carama says. If you choose to lie your mat on the ground, choose a solid surface such as a hardwood floor.
The experience is most intense if you’re wearing little to no clothing. If using the mat with bare skin is too intense, Ingegno recommends wearing a thin t-shirt or placing a thin sheet over the mat to reduce the sensation.
Begin by laying the mat directly on the floor with the spikes pointing up. Sit next to the mat and slowly position yourself onto it so the mat comes into contact with your back. If your mat includes a neck pillow, rest your neck and head on top of it. You can extend your legs or bend at the knee, depending on your preference.
At first, you may notice some discomfort from the spikes, which is normal. Over time, you’ll adjust to the mat and your tolerance will increase. Start with short 5-10 minute sessions a few times per week and gradually increase the amount of time until you can use the mat for 10-20 or 20-40 minutes at a time. You can use the mat daily if needed, says Camara.
Bacteria from your skin and clothes can transfer to the mat, so it’s important to keep it clean. Cleaning instructions may vary, so check with the manufacturer’s instructions. Generally, you can remove the foam core from the mat and hand wash the cover or machine wash it on delicate cycle.
Lacey Muinos is a health and wellness writer who reports on products ranging from the latest skin care trends to new fitness gear. When she isn’t putting products to the test herself, she’s interviewing qualified experts to get to the bottom of which products are really worth your money.
