The Benefits and Side Effects of Acupressure Mats in Overall Well-being

benefits of acupressure mat

In the hustle and bustle of modern life, it’s easy to overlook common health issues that can significantly impact our quality of life. One such pervasive problem is work-related back pain. According to a study published on the National Center for Biotechnology Information, the prevalence of low back pain was reported to be 25.7% among all workers. This pain can be exacerbated by stress and can lead to decreased productivity, increased absenteeism, and even disability.

In the quest for effective, non-pharmaceutical interventions to mitigate this issue, one promising tool has emerged: the acupressure mat.

Understanding Acupressure Mats

Acupressure mats, often referred to as Shakti mats, are becoming increasingly popular in the sphere of wellness and self-care. These mats incorporate principles of acupressure, a practice rooted in traditional Chinese medicine, where pressure is applied to specific points on the body to stimulate the flow of energy, or ‘Qi’.

These mats distinguish themselves with their unique design – they’re adorned with thousands of sharp plastic spikes. These spikes are not there to cause discomfort but are designed to apply pressure at specific points on your body. This might sound similar to acupuncture, and indeed, it is. However, unlike acupuncture, which involves puncturing the skin, acupressure mats provide a non-invasive alternative that can be used safely at home.

When you sit, stand, or lie down on an acupressure mat, these spikes exert pressure on your acupoints. This stimulation of acupoints is believed to allow Qi, or energy, to flow more freely through the body’s meridians or energy lines. Over time, this can potentially lead to various health benefits, including stress relief, improved sleep, and reduced muscle tension.

How to Use Acupressure Mats Properly: Key Considerations

Using an acupressure mat properly can be crucial in maximizing its potential benefits. Here are some key considerations and steps to follow when using an acupressure mat:

Placement of the Mat

Acupressure mats should be placed on a flat, solid surface. Some users prefer to use the mat on the floor for more intense pressure, while others may find a bed or yoga mat more comfortable due to the slight cushioning effect.

Positioning Your Body

When you’re ready to use the mat, slowly lower yourself onto it, making sure your weight is evenly distributed across the spikes. The initial sensation might feel sharp or prickly, but this should subside as your body adjusts.


Start with short sessions of about 10 minutes and gradually extend them to 20-30 minutes as you become more accustomed to the sensation.

Lower Back Tension

If you’re using the mat to help alleviate lower back tension, try pulling your knees into your chest and rocking gently from side to side. This movement can help stimulate the acupressure points in your lower back.

Foot Acupressure

You can also use the mat for foot acupressure. Stand barefoot on the mat, or for a more intense experience, use the acupressure pillow if it is included with your mat.


To enhance the relaxation benefits, try closing your eyes and focusing on your breath. Deep, slow breathing can help promote a sense of calm and relaxation.

Neck Support

If your mat comes with a neck pillow, ensure that the back of your neck is firmly supported by the pillow. This can help target the acupressure points in this area.

Remember, it’s normal to feel a sharp sensation or slight discomfort when you first start using an acupressure mat. Over time, as your body adjusts, this should turn into a warm, soothing sensation.

Finally, always consult with a healthcare provider before starting any new treatment methods, especially if you have existing health conditions or concerns.

The Potential Side-Effects of Using Acupressure Mats

While acupressure mats have gained popularity for their potential benefits, it’s essential to understand that they may also have some drawbacks or limitations. Here are a few:

Limited Scientific Evidence

As you mentioned, many studies that have been conducted on acupressure mats have small sample sizes. This makes it challenging to draw definitive conclusions about their effectiveness. More rigorous, large-scale studies are needed to fully validate the health benefits claimed by users and manufacturers.

Discomfort or Pain

The initial use of an acupressure mat can be uncomfortable or even painful for some people due to the sharp spikes. While this sensation often lessens over time as your body adjusts, it may deter some individuals from continuing its use.

Skin Irritation

Some users have reported skin irritation or temporary indentations on their skin after using the mat. This is usually harmless and fades after a while, but it can be uncomfortable.

Not Suitable for Everyone

People with certain health conditions, including pregnant women, those with heart disease, or individuals with skin conditions, are often advised not to use acupressure mats. Always consult with a healthcare provider before starting new treatment methods.


For best results, it’s recommended to use the mat for 20-30 minutes daily. This time commitment might not be feasible for everyone and can be seen as a limitation.

Potential for Misuse

Without proper knowledge of acupressure points and how to use the mat, there’s a risk of misuse, which could lead to discomfort or limited benefits.

Considering Health Precautions with Acupressure Mats

In conclusion, acupressure mats, despite their potential drawbacks, have been praised for their range of perceived benefits. From pain relief and muscle relaxation to improved circulation and stress reduction, these mats offer a non-invasive approach to wellness that can be easily incorporated into daily routines. 

However, it’s important to remember that the effectiveness of acupressure mats varies from person to person and that scientific evidence supporting their benefits is still limited. Therefore, it’s always recommended to consult with a healthcare provider before starting any new health regimen. As we continue to explore and understand the full potential of these mats, they remain a popular tool in the pursuit of holistic health and well-being.

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