These GLAMOUR-approved acupressure mats need to be on your wellness wishlist
Acupressure mats are gaining traction of late, thanks to celebrities like Elle Macpherson and Jennifer Lopez raving about their miraculous benefits. Sure, a midnight search for the best acupressure mat might not be your usual bag – but if you were once a seasoned nine-hour-a-night-er and something has got in the way of good sleep, you'd be forgiven for becoming curious.
It's not uncommon to feel restless and anxious before bed – with many of us unable to drift off or continually waking up in the middle of the night. As a result, sleep remedies new and old have been infiltrating our feeds, from aromatherapy oils to pillow sprays and LED light therapy. But acupressure mats are the one age-old remedy that are dominating the conversation more than anything else.
Of course, their benefits span far past the kip-related. ‘Tech neck’ is, sadly, not going anywhere, whether you're slumped over a desk at home or in the office – and they can help there, too. Dr Erin Weber PT, DPT of MindBodyGreen – a lifestyle and health brand that focuses on tying together the mind and body in harmony – we learned that "there's enough pressure on the muscle fibers [when using an acupressure mat] to release tension but also to really calm down the nervous system." Sold? You bet. Here's everything you need to know.
SKIP TO: What is an acupressure mat? | Do acupressure mats work? | How long can you lay on an acupressure mat? | Can you use one everyday? | Can you use an acupressure mat while pregnant? | Can acupressure mats help with headaches? | Can they help with anxiety? | Our full edit of the best.
Meet the experts:
- Veronique Ellis, Pilates instructor and founder of Evolve Wellness.
- Bina Gungah, founder of Shika Wellbeing.
Best acupressure mats at a glance:
- Best Overall: Bed of Nails Eco Mat, £100
- Best Acupressure Mat Set For Relaxation: WTHN Acupressure Mat Set, £78
- Best Acupressure Mat For Sciatica: Yogi Bare Spikey Acupressure Set, £54.95
- Best Acupressure Mat And Pillow Set UK: Prosource Fit Unisex Accupressure Mat and Pillow Set, from £71.89
- Best Acupressure Mat To Relieve Aches: Shakti Acupressure Mat, £69
- Best Luxe Acupressure Massage Set: Pranamat Eco Massage Set, £215
- Best Acupressure Mat For Feet: Accupressure Foot Mat and Aromatherapy Balm, £35
- Best Affordable Acupressure Mat: Pro11 Wellbeing Acupressure Mat, £22.49
I now can't sleep without it.
What is an acupressure mat?
“An acupressure mat is a therapeutic tool designed to stimulate acupressure points across the whole body,” explains Veronique Ellis, Pilates instructor and founder of Evolve Wellness. “Typically, the surface of the acupressure mat is covered in small, evenly spaced spikes, which applies pressure to specific pressure points in the body to help promote relaxation, improved circulation, and pain relief.”
They can be designed to be sat, stood or lied upon to stimulate pressure points, and the spikes target the pressure points in the body to aid relaxation. They offer a multitude of benefits too, from relieving tension in your back and neck, to easing muscle aches in your body, and helping you unwind before bed. Other benefits can also include increasing blood flow and reducing anxiety and the symptoms of depression.
Oh, and if you suffer from ‘tech neck’, some pillow versions will target the neck area specifically - an actual saviour if you're sat at a desk all day and scrunching your neck is taking its toll.
How do acupressure mats work?
Acupressure (like acupuncture) is derived from Chinese medicine, where it is believed that accessing acupressure points releases energy (or Qi), which can alleviate pain and increase relaxation, helping your body and mind relax.
A similar concept to acupuncture (which involves inserting thin needles at various acupoints on the body), acupressure instead relieves pain in the body through touch and pressure.
Although each brand might have differing guidelines, generally, you can sit, stand or lie on the mat for anywhere between ten and thirty minutes. The plastic spikes apply pressure to several different pressure points on the back to stimulate muscle relaxation and pain relief. Lying or sitting on an acupressure mat for a period of time will allow the pressure points to activate and release tension in the body, says Ellis. “Incorporating the acupressure mat into your morning or evening routine is a great way to stimulate blood circulation and release any stress in the body,” she adds.
How long should you lay on an acupressure mat?
“Many people prefer using the mat in the evening before bedtime to promote relaxation and potentially improve sleep quality,” says Ellis. “However, some individuals find benefit in using it during the day to relieve tension and stress.” So essentially, it's all down to personal preference.
Ellis recommends starting with shorter sessions of around 10-20 minutes to begin with before building it up to 30-40 minutes as you become more accustomed to the sensation. “It is always important to listen to your body and really tune into how you feel whilst lying on the mat,” she shares, adding that if you have pre-existing health conditions it is also advisable to consult with a healthcare professional before using the acupressure mat.
Can you use an acupressure mat every day?
Simply put: yes, and many people do. “Incorporating an acupressure mat into your daily wellbeing routine is safe and has many benefits to reduce stress and tension, improve sleep and improve circulation throughout the body,” explains Ellis. There you go.
Can you use an acupressure mat while pregnant?
Ellis says it is not advisable to use an acupressure mat during pregnancy, as it targets pressure points that are associated with the reproductive system. The NHS says that there is some evidence to support the use of acupressure for nausea and morning sickness, but as Ellis says, it's always worth consulting with a healthcare professional before using a mat if you're unsure.
Can using an acupressure mat help with headaches?
“Acupressure mats may alleviate headaches by targeting key pressure points that correspond to headache relief in traditional Chinese medicine,” says Ellis. It does this, she explains by the mat applying gentle pressure to these specific areas, promoting relaxation and improving blood circulation which helps reduce tension in the body.
“This can be particularly beneficial for certain types of headaches, such as tension headaches, that are often associated with muscle tension and stress,” says Bina Gungah, founder of Shika Wellbeing. While some users find that acupressure mats offer relief from headaches says Gungah, she also advises using them cautiously and to seek professional guidance if you have any concerns or pre-existing health conditions.
Do acupressure mats hurt?
Truthfully, yes, it can hurt a little or feel a bit odd when you first try them out and it’s usually advised to cover the mat with a sheet or thin t-shirt until your body gets used to the feeling. Most mats have different levels too, so choose the beginner option if you haven’t tried them out before.
Once your body gets used to the mat, however, it’s kind of a nice feeling - like having a massage when your back is in bits. If you're suffering from any back pain, acupressure mats help relieve the tension and provide a relieving sensation to stiff muscles, which can actually feel quite nice too.
How do you use acupressure mats for anxiety?
If you suffer from poor sleep or back pain, acupressure mats are an easy way to manage both without having to see someone professionally all the time. Better yet, you can do it from the comfort of your bed.
As you are getting ready for sleep, simply put the mat down on your bed (and pillow alongside it, if you’re using one) and lie down on it, allowing your back to melt into the mat. After ten to thirty minutes, you should be feeling a lot more restful and hopefully less anxious before your body prepares itself for sleep.
Ahead, our comprehensive guide to the best acupressure mats to relieve muscle tension.
Pros: The most IG-worthy acupressure mat award has to go to Bed Of Nails. But the brand’s aesthetically pleasing mat doesn’t sacrifice quality either. With 8,800 nails, the Eco mat has far more nails than the average acupressure mat, working extra hard to produce oxytocin and endorphins. The benefits? Soothing muscle aches, circulation, anxiety, insomnia and generally relieving the tensions of day-to-day life, reducing the chances of subsequent migraines and mental wobbles. Oh, and the best part: it’s an eco-friendly option too.
Cons: It's handwash only, so perhaps one to use before you get a wiggle on on your yoga mat.
Customers are saying: Provides an effective acupressure treatment, relaxing and de-stressing the body and mind.
Specifications:
- Size: 74cm x 41cm x 2cm.
- Made of? Surgical grade recyclable HIPS Plastic, Linen Fabric, Coconut Fiber + buckwheat hulls in the pillow-included package.
- Carry case? No.
- Acupressure pillow included? No.
- Free delivery? Yes.
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Pros: One of the most premium, all-natural mats on the market. It can be used for stress relief, to relieve stiff neck and back, soothe headaches/migraines, improve circulation and deepen sleep. It has over 7,000 points to stimulate nerve endings, help you reap the benefits of reflexology and regain focus in 20 minutes. It arrives to you in 100% bio-degradable packaging. It's crafted with natural coconut and buckwheat inner filling – and lotus flowers. It's phthalate, latex, lead and BPA free.
Cons: Nothing to note.
Customers are saying: The design is great – reviewers don't mind leaving it out around the house – and it helps with lower back pain. It's easy to incorporate into daily practises.
Product details:
- Size: 72 x 24 x 2 cm.
- Made of? 100% organic cotton
- Carry case? Yes, a travel bag is included.
- Acupressure pillow included? Yes.
- Free delivery? Yes, with Amazon Prime.
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Pros: Had a long day at work? Then grab this WTHN Acupressure Mat Set to ease tension and promote relaxation. Even, a glance at the lilac and lavender colour palette of it is soothing, and that's before you've even had a lie down on it. Crafted from high-quality linen and filled with coconut fibre, the acupressure mat and pillow are designed to elevate your routine of winding down before hitting the hay. As it comes with a carry case, it's also the perfect duo for travelling with on a weekend away or taking with you on any wellness retreats.
This soothing acupressure mat and pillow set is undeniably pretty, but it's also well made using quality materials, such as linen and coconut fibre in the mat, and memory foam in the pillow.
Cons: Again, like most acupressure mats, it takes some getting used to.
Customers are saying: This is the ideal combo to reach for at the end of the day to aid relaxation before bed. It eases tension and pain in the neck, shoulders and back, plus it makes for a great present for a loved one.
Specifications:
- Size: 41cm x 23cm x 23cm.
- Made of? linen, coconut fibre.
- Carry case? Yes.
- Acupressure pillow included? Yes.
- Free delivery? Yes.
Pros: One of the more affordable mats on the market if you're looking to reap the health benefits of acupressure without fleshing out £80+, the ProSourceFit pillow and mat set is a top pick for WFH buyers ending up in a slump, hunch or slouch at the end of each workday. It features 6.5k of acupuncture mat-style targeted pressure points, and helps with everything from neck pain to lower back pain in your muscles, as well as being generously sized enough to help improve other areas of the body, including your glutes and upper thighs.
Cons: While it is constructed of eco-friendly materials, the ProSourceFit acupressure mat is shipped from the USA, so not as eco-friendly in terms of travel miles.
Customers are saying: Loosens up muscles, great for tech neck and a very high-quality product.
Specifications:
- Size: 40.64cm x 33.02cm x 17.78 cm.
- Made of? Natural linen and coconut fibre, plus soft PP cotton filling for the pillow.
- Carry case? Yes.
- Acupressure pillow included? Yes.
- Free delivery? Yes.
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Pros: You don't have to spend a fortune to experience the pleasure of an acupressure mat. This set from Pro11 provides you with a mat, pillow and carry case for just over £20. The set is covered in a multitude of small plastic spikes to mimic the effect of acupressure needles, with the pillow alone featuring 1,650 stimulation points. Fans of the product rate its portability, quality and effect the set has had o their sleep. Winner.
Cons: The mat is on the smaller side than some of the other options, so might not work so well on taller or broader backs.
Customers are saying: While people say they were sceptical at how good this set would be at such a low price point, they've been pleasantly surprised, with some saying they use it everyday.
Specifications:
- Size: Matt - 67cm x 40cm x 2cm.
- Made of? HIPS plastic. Filling: eco-friendly PP cotton. Inner cover: 100% cotton.
- Carry case? Yes.
- Acupressure pillow included? Yes.
- Free delivery? Yes.
Pros: The five-star reviews speak for themselves, but if you need any more convincing whether to buy Yogi Bare’s mat and pillow combo, it’s made from soft cotton on the outer mat (making it more comfortable and possibly less susceptible to skin irritability). Secondly, it comes with 210 pressure points making it a good option for beginners to help restore energy levels. Simply lie on the mat before bed, position the pillow under your head, and prepare for a deep sleep.
Cons: Be patient! This mat is a little sore to start with when first using on bare skin, but this eases with continued use as you reap the benefits on acupressure.
Customers are saying: It eased the symptoms of both sciatica and scoliosis after use and improves sleep quality tenfold.
Specifications:
- Size: 74cm x 43cm x 2cm (for the mat).
- Made of? Cotton.
- Carry case? Yes.
- Pillow included? Yes.
- Free delivery? No - £6.50.
Pros: With almost 7,000 testimonials, the Nayoya acupressure mat is a popular stress reliever and self-care staple over in the US, so to find out we could get hold of it here in Blighty was a wondrous surprise. Helping with blood circulation, the Nayoya mat and neck pillow will get your heart pumping and, as a result, reduce blood pressure for those who struggle with a high BP.
Cons: Little bit of a longer lead time on delivery but it does have a lifetime money back guarantee.
Customers are saying: Bear with it, at first your body weight on the plastic needles may result in a hot like feeling, but the sense of peacefulness and relief afterwards is well worth it.
Specifications:
- Size: 22.86cm x 17.78cm x 38.1cm.
- Made of? Cotton.
- Carry case? No.
- Acupressure pillow included? Yes.
- Free delivery? No - £7.95.
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Pros: The "Original" strength Mat has 6,000 individually hand-pressed massage discs that are said to contour to the shape of your body, but there's also an Advanced and a Light version to best suit your needs, too. Shakti has the longest mat on the market - ideal for upper shoulder and neck pain. Plus, for best results, lie on your mat at night to help with insomnia or sleep troubles; then stand on it first thing in the morning to help boost energy levels.
Cons: A step up from competitor mats, the Shakti mat may at first hurt on your back and skin but, as the brand explains, with continued use this pain will dissipate.
Customers are saying: A top pick for working from home posture issues, it relieves neck and shoulder pain after exercise and, if it hurts at first, trying lessening the pain with a thin t-shirt.
Specifications:
- Size: 74cm x 40cm x 2cm.
- Made of? Organic cotton and ABS plastic.
- Carry case? No.
- Acupressure pillow included? No.
- Free delivery? Yes.
Pros: It's not all about soothing those aching shoulders and backs. Our poor feet get tired and sore too, you know. Scentered have got your needs covered with this acupressure mat for feet. Don't worry, it covers a wide range of sizes so should have an acupressure surface large enough for most adult feet. It's made from 100% high-quality thick cotton and high-density foam with thousands of non-toxic plastic spikes for foot massaging.
Cons: Well, it's only designed for use on the feet which makes it less versatile than the other acupressure mat options.
Customers are saying: Use the mat and aromatherapy balm together for a true mindfulness experience. Simply pop your feet on the mat, close your eyes and relax.
Specifications:
- Size: 40cm x 34cm x 4.5cm.
- Made of? 100% cotton fabric and durable abs spikes.
- Carry case? No.
- Acupressure pillow included? No.
- Free delivery? No, £3.60 for standard delivery service.
Pros: A top pick for neck and shoulder pain sufferers, as well, the Pranamat works by stimulating the meridian energy pathways across your body, boosting healing and creating a synchrony between the body and mind. Pranamat offer a 30-day money back guarantee for your ease of mind but, as the brand describes, it works to boost the body's natural pain killer.
Cons: It's significantly more expensive than similar products on the market.
Customers are saying: Whether it's for better sleep or a burst of energy, this is just the ticket.
Specifications:
- Size: 73cm x 45cm.
- Made of? HIPS plastic, cotton, linen, coconut fibre.
- Carry case? No.
- Acupressure pillow included? Yes.
- Free delivery? No, £15.
