Benefits of acupressure mats for the body

People who suffer from back or neck pain do many things to find relief. Covered with tiny, sharp plastic pressure points, acupressure mats are an increasingly popular (albeit somewhat painful) tool for muscle pain relief and relaxation, like a good massage or acupressure session.

Here we explain the benefits of acupressure mats and how to properly use these unique pain relievers.

How acupressure mats work and their benefits

Acupressure mats, also called Shakti mats, are a relatively new invention inspired by ancient healing methods. Although the concept of acupressure has been around for thousands of years, its home use only became popular in the early 2000s, with the Swedes being some of the earliest adopters. (In 2009, 3000 people gathered in Stockholm to lie on the mats at the same time and test their relaxing properties, setting a Guinness World Record).

Compared to the million pain relievers on the market, an acupressure mat – often with an acupressure pad – is relatively simple. With the help of more than 4000 plastic spikes, pressure is applied to many different parts of the body at the same time, which helps release tension and promotes blood circulation. They are similar to other self-myofascial release tools such as foam rollers and massage balls, but work on a larger and less targeted scale.

Unlike acupuncture, which uses selective and targeted points to treat pain and disease, acupressure mats apply pressure over a large area. The mats have a general effect by releasing myofascial and muscle tension and increasing circulation.

Erin Weber, PT, DBT, a physical therapist at Flow Physiotherapy in Brooklyn, says her patients are also increasingly asking about using these mats for relaxation and stress relief. “There is enough pressure on the muscle fibers to release tension but also really calm the nervous system. ” The pressure of the mats—like any welcome touch—can release feel-good hormones like serotonin and help activate the body's parasympathetic (rest and digest) response.

Very little research has been done to confirm the benefits of acupressure mats, although one 2011 study confirmed its relaxing effects in a small study of 32 people.

Although many Western doctors or therapists don't often endorse mats, Weber suspects that more doctors may start recommending them once more long-term studies are done on their benefits.

So far, she considers mats to be safe and potentially very useful for stress and pain relief. If it's something that's non-invasive and can help you reset your nervous system and relax muscle tension, why not give it a try?

Users of acupressure mats have reported relief from the following conditions:

• headaches
• neck pain
• back pain
• leg pain
• tight or stiff back muscles
• stress and tension
• fibromyalgia pain
• insomnia

Best practices for using acupressure mats

If you are just getting started with acupressure mats, here are some tips for comfortable and restorative use:

• Avoid using them with bare skin at first: Since their spikes can be sharp, beginners should not lie bare skin on these mats. Be aware that the mat can also feel prickly, so keep your hands off it when lying down if you can. Although it will always feel a little strange, over time you will get used to the feeling and be able to play more with this rule.
• Breathe slowly while lying down: Taking slow, deep breaths while lying on the acupressure mat can enhance its effects. It helps induce general relaxation and improves blood flow to restricted areas – and it also relieves tension and pain.
• Start slowly at first. If combined with diaphragmatic breathing, a little dizziness may occur. Then you could stop and go back to your normal breathing rate or turn back to your side. When starting out, use the mat for a few minutes at a time and work up from there as you become more comfortable.
• Don't use it for too long: Although some acupressure mats are marketed as bed accessories, it's not recommended to sleep on them or use them for more than 30 minutes. Because these spikes make marks on the skin, lying on it for a long time can cause bruising or damage to the surface of the skin.

Routines to start with 

While lying flat on your back on a mat is enough to start releasing tension in the upper back and shoulder area, here are some exercises to help work out tension in different areas of the body:

• For foot pain: Our favorite way to use the mat is to stand on it with bare feet (or socks if that's too uncomfortable). There are over 7000 nerve endings in each foot, and in terms of reflexology, different zones reflect different organs. So by stimulating the feet, we improve the circulation of these organs and stimulate the nervous system.
• For lower back tension: Keep both knees close to your chest and rock left and right to stimulate acupressure points in your lower back.
• For headaches: The main headache acupuncture point (GB20) is located on the neck, so placing an acupressure pad on this area can help relieve headaches.

Why not use them?

These mats should be avoided if you have an open wound, as they can cause pain or infection. Those with poor circulation are unlikely to benefit as much from these mats and are best avoided. If you have normal sensation throughout your body and limbs and healthy skin, then using the mat should be completely justified.

Different types of acupressure mats

All acupressure mats are quite similar. However, they come in many sizes and colors. They usually pay from 25 to 100 euros and more. The more spikes a mat has, the more comfortable (and more expensive) it is likely to be. There are also mats made of eco materials, which are in a slightly more expensive price range.

We prefer mats that come with a pillow that can be placed around the neck to relieve neck pain and headaches.

Frequently asked Questions

Who should not use an acupressure mat?
Acupressure mats should not be used by children or infants. They are also not suitable for those with high blood pressure, bleeding disorders or skin inflammation/infection.

If you may be or are pregnant, discuss the use of an acupressure mat with your doctor first. Also, if you have sensitive skin, heart problems, or any other serious health condition, consult your doctor before using acupressure mats.

What is the difference between acupressure and acupuncture?
Acupressure uses fingers, elbows, etc. manual pressure to apply pressure to the acupoints. In acupuncture, this pressure is applied using extremely thin needles that penetrate the body.

Can I lie on the acupressure mat for too long?
Although there is no specific time limit for lying on an acupressure mat (less than 30 minutes is often recommended), lying on the studs for too long can cause bruising or damage to the skin's surface. In general, it is not recommended to sleep on an acupressure mat overnight.