THERAPIES & TRADITIONS · GUIDE
Acupressure Mats: Claims, Evidence and Who Should Avoid Them
What acupressure mats promise, the one controlled trial we could read, what is unknown about their safety, and who should ask a clinician before lying on one. No product ranking.
Content last updated . This page has not been medically reviewed.
Back to Acupressure: What It Is and What Research ShowsWhat an acupressure mat is
An acupressure mat is a cushion or pad covered with many small plastic points that press into the skin when you lie or sit on it. Researchers describe acupressure mats as promoted for easy self-application, promising less stress and better well-being. [1] This page covers the general idea and does not rank or recommend products.How the idea connects to acupressure
Acupressure in the Traditional Chinese Medicine sense means pressing chosen points, which the tradition links to channels called meridians. A mat presses many places at once, so it is not the same as the single-point pressure tested in most acupressure trials. Results for wristbands or hands-on pressure should not be assumed for mats. See acupressure for the research on pressing specific points.What research shows
We looked for controlled studies of acupressure mats. We found one randomized trial we could read.- Stress and well-being in healthy young adults. Students practiced relaxation for three weeks either with an acupressure mat or with no tool. Well-being and stress improved and sleep quality and concentration endurance rose in both groups. Blood pressure, heart rate and pain threshold did not change significantly. There were no significant differences between the mat and no-tool groups. [1] The authors concluded that taking time to relax had some limited benefit whatever the method. They suggested that mats might help specific problems such as tension pain, but they did not test that. [1]
- A related device. A small trial of 34 people with tension-type and cervicogenic headache compared chiropractic care with the same care plus a self-acupressure pillow. The pillow group did not do better, and the difference leaned toward the chiropractic-only group without being statistically significant. People using the pillow gave it a moderately high satisfaction rating. [2]
| Claim you may see | What we found | Strength of evidence |
|---|---|---|
| Lowers stress | In one trial, no better than relaxing without a mat | No good evidence of benefit beyond relaxing |
| Improves sleep | Sleep quality rose in both groups in the same trial | Insufficient evidence |
| Lowers blood pressure or heart rate | No significant change in the same trial | No good evidence of benefit |
| Relieves back, neck or tension pain | Proper evidence not found for mats; we searched PubMed for mat trials and found only the studies above | Insufficient evidence |
| Boosts circulation, "detox", weight loss | Proper evidence not found | Marketing claim |
All of this rests on very little research, and one trial in healthy students cannot speak for people with pain, poor sleep or medical conditions.
Stop signs
Get off the mat and stop using it if you feel sharp pain, if the skin is broken, bruised or blistered, or if marks do not fade, or if you feel faint or unwell. Ask a clinician before using a mat on skin that is sore, broken or infected. We do not give a time or pressure amount because we found no source that does.Buying
We do not rank products, name brands or give prices. Be wary of claims that a mat treats a disease. Evidence for such claims was not found.Frequently asked questions
Do acupressure mats work?
The one controlled trial we read found that using a mat for relaxation was no better than relaxing without it in healthy young students. [1]
Are acupressure mats safe?
We did not find safety studies for mats. Pressure on skin in other acupressure trials caused minor irritation, redness and pain in some people. [3] Stop if it hurts or marks the skin.
Can a mat help back pain or sleep?
Proper evidence not found for mats. In one trial, sleep quality improved in both the mat and no-mat groups. [1]
Who should not use an acupressure mat?
We found no mat-specific guidance. Ask a clinician first if you are pregnant, take blood thinners, or have a skin condition, fragile skin or nerve problems. [5]
Are mats the same as acupuncture?
No. Mats press on the skin and do not pierce it. See acupuncture vs acupressure.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Side effects and who should check first
The NHS lists blood-thinning medicine and a skin condition or skin infection among the reasons acupuncture may not be safe. [5] That advice is about needles, not mats, but it is a sensible reason to ask a clinician first. Also ask first if you are pregnant, have fragile or broken skin, or have a health condition affecting pain, nerves or bleeding.
When to seek care
References
- Kisker J, Schone B. Regular use of acupressure mats reduces perceived stress at subjective but not psychophysiological levels: insights from a three-week relaxation training. Appl Psychol Health Well Being. 2024;16(1):338-355. PubMed 37715543. Read 2026-10-22.
- Vernon H, et al. A Randomized Pragmatic Clinical Trial of Chiropractic Care for Headaches With and Without a Self-Acupressure Pillow. J Manipulative Physiol Ther. 2015;38(9):637-643. PubMed 26548737. Read 2026-10-22.
- Lee A, et al. Stimulation of the wrist acupuncture point PC6 for preventing postoperative nausea and vomiting. Cochrane Database Syst Rev. 2015;(11):CD003281. PubMed 26522652. Read 2026-10-22.
- Murphy SL, et al. Self-Administered Acupressure for Chronic Low Back Pain: A Randomized Controlled Pilot Trial. Pain Med. 2019;20(12):2588-2597. PubMed 31237610. Read 2026-10-22.
- NHS. Herbal medicines and complementary therapies. Read 2026-10-22.
- NHS. Insomnia. Read 2026-10-22.