How Acupressure Mats Can Boost Mental Health + Alleviate Chronic Pain

Chronic pain and stress are two of the most common barriers to overall wellness I see in my functional medicine practice. I’m a big fan of tools like acupuncture and massage therapy that are proven to both relieve and improve that mind-body connection long-term.

If you’re looking for a DIY therapy to add to your routine between appointments, acupressure mats are worth looking into as a simple healing tool for at-home use.

Acupressure Mat Benefits

Most of the studies available at this point are focused on the health benefits of acupressure. However, acupressure mats are based on the same premise: applying pressure to targeted points on the body may support pain relief, energy flow, and relaxation.

Acupressure mats are textured mats lined with plastic spikes that you sit or lie down on for a set amount of time. For more targeted therapy, you can also find pillows and foot pads to stand on.

Convenience is a big benefit. You can take advantage of the positive effects of acupressure from the comfort of your own home.

Let’s take a closer look at the potential effects of acupressure more broadly on the body.

Chronic Pain Relief

Pain relief is a big reason why many of my patients seek out therapies like acupressure. Acupressure stimulates parts of the body that improve blood circulation, reduce inflammation, and relax tense muscles. It’s even linked to reduced pain in patients with fibromyalgia. (1,2).

Targeting acupressure points on the body may also release endorphins. These are your body’s natural painkillers that reduce your perception of pain. I’ve seen acupressure’s effects on lower back pain, neck pain, and chronic fatigue as a positive addition to long-term pain management.

Mental Health Support

That same release of endorphins in the body can calm the nervous system, lower blood pressure, and reduce symptoms of stress and anxiety. Some studies show acupressure may even reduce depression symptoms with regular use. (3)

Addressing chronic stress is a huge component of what I do. Stress is a significant contributor to chronic pain, disturbed sleep, and inflammation. Getting to the root of stress is important, but therapies like acupressure, meditative breathwork, and calming supplements can help along the way.

Calm Yourself is a combo of 3 supplements that reduce inflammation and promote relaxation to help your body resist and recover from everyday stress.

Improved Sleep

Better sleep is one of my favorite benefits of acupressure mats. Acupressure’s effects on stress and chronic pain can promote a sense of tranquility and get your body ready for better sleep.

Studies show it’s a good alternative to sleep medications for insomnia and may be particularly effective in older adults with chronic sleep issues. (4, 5)

Reduced Headaches & Migraines

There is a lot of research out there that shows acupressure may reduce the frequency, severity, and duration of headaches, including migraines. (6) The theory is that pressing specific points on the body may improve blood flow and reduce muscle tension that causes head pain.

Nausea Relief

Studies show patients who experience nausea as part of their migraine attacks may benefit from acupressure as a source of temporary relief. (7) Pressing the area around your inner wrist is a proven way to relieve general nausea symptoms, too.

Weight Management

Buying an acupressure mat for weight loss shouldn’t be the primary goal. That said, much like the traditional Chinese medicine practice of acupuncture, stimulating certain points on the body can support aspects of wellness connected to weight.

Acupressure seems to have an effect on metabolism and energy levels. Improved energy flow may also boost digestion, a component of weight management and gut health. That combo may have an effect on weight, BMI, and waist size, particularly in obese patients. (8)

The practice may also help enhance skin elasticity and promote smoother skin, but more research is needed before we can definitively recommend acupressure for cellulite reduction.

LISTEN: Nature’s Ozempic: The Metabolic Recharge Protocol For Sustainable Weight Loss & Longevity Without Big Pharma Side Effects | Dr. Will Cole

How To Use An Acupressure Mat

I’ll get into step-by-step tips in a minute, but it’s important to note here that you should always listen to your body when starting any new alternative practice. If something feels off, stop. Loop in your doctor, especially if you’re dealing with any pre-existing conditions.

How often should you use an acupressure mat? Start off slow. Begin doing shorter 5-10 minute sessions every other day or so. As you get used to it, you can increase your daily usage to 10-20 minute sessions.

There is a high chance that you’ll experience some immediate benefits, but as with most wellness tools, consistency is key. Follow these best practices, including your ideal acupressure mat positions and benefits, when using your mat for the first time:

1. Cover up. The spikes on acupressure mats aren’t meant to be a bed of nails, but they’re still pretty sharp. Wear pants, long-sleeve shirts, and socks until you get used to it.
2. Start with a soft surface. Placing the mat on a softer surface, like a bed, can mitigate the intensity of the pressure. You can move it to the floor once you’re used to the sensation.
3. Listen to your body. Stop if anything feels uncomfortable. Don’t push it.
4. Vary your positions. The classic position is flat on your back, but you can also stand, sit, or get on your side for targeted relief. The benefits of an acupressure mat on your feet include reduced foot pain and improved circulation.
5. Incorporate breathwork. This can help you relax and amplify the benefits of acupressure. Take slow, deep breaths and use this time as a meditation.
6. Be consistent. Acupressure mats work best when used on a regular basis. Consistency will help you get used to the sensations and allow you to reap the most benefits.

Picking The Right Mat For You

Much like picking out a yoga mat, there are different kinds of acupressure mats to choose from based on things like materials, purpose, and budget. Here are a few things to consider when choosing your acupressure mat:

1. Materials: Eco-friendly materials cost more than synthetics. If you aren’t sure you’ll like using it, start with a cheaper option and see if that moves the needle on your concerns.
2. Size: Do you want a full-body mat, a pillow set, or something to stand on? Your height and desired use will determine how big of an acupressure mat you should purchase.
3. Spikes: Acupressure mats vary in the number and style of spikes. A mat with more spikes is likely to be more comfortable, but it can also be more expensive.

These are the brands I recommend if you are looking to try an acupressure mat for yourself:

• Pranamat ECO: Made with high-quality materials free of dyes and toxic glues, Pranamat includes both a mat and a pillow to target all areas of your body. It’s on the more expensive side, but it’s worth the investment for a non-toxic mat that will last for years.
• WTHN: Made with coconut fiber and memory foam, this pillow and mat set comes with its own carrier. It’s a perfect option for those who want to invest a little more in an acupressure mat while still being budget-conscious.
• UNMERA: Not sure you want to invest in an acupressure mat just yet? This pillow, mat, and carrier set is $40 on Amazon and allows you to experience the full benefits of acupressure without a big payout.

Should Anyone Not Use Acupressure Mats?

In general, acupressure mats are safe for most people. However, if you have issues with poor circulation, are on medication, or are pregnant or breastfeeding, talk with your doctor before trying acupressure therapy.

It’s also best to avoid acupressure mats if you have an open wound to limit the risk of infection or irritation from the spikes. Side effects like skin irritation are uncommon but may happen in those with sensitive skin or with overuse.

The Takeaway

I’ve seen the positive benefits of acupressure first-hand on patients with chronic back or neck pain, headaches, and stress-related health issues. Acupressure mats can be a great at-home tool to add to your self-care routine without breaking the bank.

They just shouldn’t be a replacement for a holistic approach to overall wellness. If you’ve been dealing with chronic health concerns for far too long, I can help.

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations and personalized medical advice for people around the globe. 

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