Acupressure Mats: Benefits and a Complete User Guide

May 28, 2025

The acupressure mat: an ancestral tool for modern well-being

Inspired by the age-old principles of traditional Chinese medicine and acupuncture, acupressure mats (sometimes called fakir mats or flower mats) have experienced a dramatic resurgence in popularity in recent years. These surfaces, covered with thousands of plastic spikes, replicate the effects of acupressure by simultaneously stimulating multiple points on the body.

Easy to use and accessible to all, this therapeutic tool offers a multitude of benefits for physical and mental health. In this article, we explore in depth how acupressure mats work, their many scientifically proven benefits, and how to use them effectively to maximize their effects.

Origins and principles of acupressure

Acupressure is a therapeutic technique derived from acupuncture, but without the use of needles. It relies on the manual stimulation of specific points located along the body's energy meridians.

According to traditional Chinese medicine, our bodies are traversed by a network of energy channels called meridians, through which vital energy (Qi) circulates. When this energy is blocked or unbalanced, health problems can arise. Acupressure aims to restore the harmonious flow of this energy by applying pressure to strategic points.

The modern acupressure mat is inspired by the bed of nails used by Indian yogis and gurus for centuries for meditation and spiritual awakening. The contemporary version was popularized in the 1980s by a Swedish healer named Ivan Kuznetsov, who replaced the metal nails with safer plastic spikes.

Composition and characteristics of an acupressure mat

A typical acupressure mat has the following characteristics:

Surface : Covered with plastic discs, each with several spikes (usually 8 to 12)
Number of spikes : Between 6,000 and 8,000 for a standard carpet
Materials : Usually high-density foam covered with cotton or linen
Dimensions : Approximately 68 x 42 cm for the mat, often accompanied by a neck cushion (30 x 20 cm)
Color : Traditionally purple or green (colors associated with healing in some traditions)

The tips apply pressure to the skin without piercing it, stimulating acupressure points and triggering a cascade of beneficial physiological reactions.

The Scientifically Proven Benefits of Acupressure Mats

Numerous scientific studies have confirmed the positive health effects of acupressure mats. Here are the main documented benefits:

Pain relief

One of the most remarkable effects of acupressure mats is their ability to reduce different types of pain:

Back pain : A study published in the Journal of Alternative and Complementary Medicine demonstrated a significant reduction in chronic lower back pain after 2 weeks of daily use
Neck Pain : Using the acupressure cushion under the neck for 10-15 minutes per day has shown to improve mobility and reduce neck pain
Muscle pain : Stimulating acupressure points promotes the release of endorphins, the body's natural pain relievers

The mechanism of action involves the "gate control" theory of pain: tactile stimulation of the tips partially blocks the transmission of pain signals to the brain.

Improved sleep quality

Regular use of an acupressure mat can significantly improve sleep:

Reduced time to fall asleep
Decreased nighttime awakenings
Improved quality of deep sleep
Feeling rested upon waking

A Swedish study showed that 78% of participants with insomnia reported improved sleep after 3 weeks of daily use of an acupressure mat before bed.

Reduction of stress and anxiety

Acupressure stimulates the production of several neurotransmitters involved in stress management:

Endorphins : Feel-good hormones and natural pain relievers
Oxytocin : Hormone promoting relaxation and a feeling of security
Serotonin : Neurotransmitter regulating mood and sleep

Research has shown a significant decrease in cortisol (stress hormone) levels after 20 minutes of using an acupressure mat.

Improved blood circulation

The pressure exerted by the points on the skin causes local vasodilation:

Increased blood flow to stimulated areas
Better tissue oxygenation
More efficient elimination of toxins
Pleasant feeling of warmth

This circulatory improvement contributes to the feeling of well-being and promotes muscle recovery.

Relief of muscle tension

Regular use of an acupressure mat helps to:

Relax tense muscles
Reduce muscle knots
Improve flexibility
Accelerate recovery after exercise

This is why many athletes are now incorporating the acupressure mat into their recovery routine.

Other reported benefits

Energy Boost : Feeling of increased vitality, especially when used in the morning
Improved digestion : Stimulation of points related to the digestive system
Strengthening the immune system : Better lymphatic circulation
Reduction of premenstrual symptoms : Decreased cramps and discomfort

How to Use an Acupressure Mat Effectively

To maximize benefits and avoid discomfort, here is a complete usage guide:

First use: get used to it gradually

The initial sensation on an acupressure mat can be surprising, even slightly uncomfortable. Here's how to get started gently:

Place the mat on a soft surface (bed or yoga mat)
Wear a thin t-shirt to reduce the sensation of the spikes
Lie down gradually, starting from your back
Breathe deeply and relax
Start with short sessions (5-10 minutes)

Over time, you can gradually increase the duration and use the mat directly on bare skin for more intense effects.

Recommended positions

The acupressure mat can be used in different positions depending on the areas you wish to target:

Dorsal position (most common)

Ideal for back pain, improved sleep and general relaxation
Lie on your back with the mat under your back and the pillow under your neck.
Arms alongside the body or in savasana position (palms facing upwards)

Prone position

Effective for abdominal pain, digestive problems and lower back tension
Lie on your stomach with the mat placed under your abdomen and chest

Sitting position

Useful for targeting the lower back or legs
Place the mat on a chair and sit on it
Or wrap the mat around your legs while sitting

Optimal duration and frequency

For significant results, follow these recommendations:

Ideal duration : 20 to 30 minutes per session
Recommended frequency : Daily or at least 3-4 times a week
Optimal time : Depending on the desired effect:
- In the morning for an energy boost
- At the end of the day for relaxation
- Before bed to improve sleep

Tips to amplify the effects

Hydration : Drink a large glass of water before and after the session
Breathing : Practice deep breathing while using
Visualization : Imagine energy flowing freely through your body
Music : Pair your session with relaxing music
Consistency : Consistency is key to lasting results

Choosing the ideal acupressure mat

Not all acupressure mats are created equal. Here are the essential criteria for making the right choice:

Density and number of tips

Standard density : Approximately 100 tips per 10 cm²
High density : More than 150 tips per 10 cm²

Higher density provides more intense stimulation but may be less comfortable for beginners.

Materials and manufacturing quality

Tips : Choose phthalate-free ABS plastic
Padding : High density foam for optimal durability
Outer fabric : Organic cotton or linen for comfort and durability
Seams : Check the quality of the finishes

Size and accessories

Standard dimensions : 68 x 42 cm (covers an adult's back)
Neck Pillow : Essential for a Complete Experience
Carrying bag : Practical for storing or transporting your mat

Price and value for money

Acupressure mats are available in a wide range of prices:

Entry level : €20-30 (variable quality, limited durability)
Mid-range : €40-60 (good quality/price ratio)
High-end : €70-100+ (premium materials, superior durability)

Think of your mat as a health investment: a quality model will last for several years and provide you with daily benefits.

Precautions and contraindications

Although generally safe for most people, acupressure mats are not suitable for everyone:

Absolute contraindications

Open wounds or skin lesions
Deep vein thrombosis
Severe bleeding disorders
Taking high doses of anticoagulants

Special precautions

Pregnancy : Avoid use on the abdomen and consult your doctor
Severe hypertension : Start with short sessions and monitor your response
Diabetes : Check for neuropathy before use
Cancer : Consult your oncologist before use
Sensitive Skin : Use the mat on thin clothing

If in doubt, always consult a healthcare professional before using an acupressure mat.

Our selection of acupressure mats at Massage Bien-Être Relax Pro

At Massage Bien-Être Relax Pro, we have carefully selected a range of acupressure mats that meet the highest standards of quality and effectiveness. Our collection includes models to suit all needs and budgets.

Our experts are available to guide you in choosing the mat that best meets your specific needs. Feel free to contact us for personalized advice or visit our store to discover our complete selection of acupressure mats and other wellness devices.

Treat yourself to this wonderful therapeutic tool and discover how just a few minutes a day on an acupressure mat can transform your physical and mental well-being.