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Like most subjects on TikTok, people are divided about the usefulness of an acupressure mat. Those who like it say it helps relieve tension in your back and helps boost recovery post-workout. Those who are against it, say some mats are too sharp — to the point where they hurt and indent the skin too much.
Some mats are fancier, and include a map of reflexology points to help you better understand what's going on in your body as you use them. TikTok user @acubright shows a great example of this type of mat, yet captioned the video by saying, "Let's see if I bleed!" Yikes!
Another user, @bysamanthamarch, shows a regular mat covered in spikes without any extras like a built-in pillow. She says it helps lower her cortisol levels (cortisol is a stress hormone) and provides pain relief. She starts by laying on it for five minutes with a shirt, then transitions to five minutes without one.
There are countless others just like these on TikTok, but what's lacking are experts weighing in on the trend. To help you determine if acupressure mats are right for you, we talked to two experts to give you the scoop on these wellness tools — before you go out and buy one.
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What is an Acupressure Mat?
An acupressure mat is a soft foam mat covered with hundreds of tiny spikes, inspired by an ancient Chinese therapy that applies pressure to points on your back as you lie on it, explains Rahul Shah, MD, FAAOS, a board-certified orthopedic spine surgeon. "It's used for pain relief, muscle repair, injury recovery, mental relaxation, deep sleep, and meditation."
That's a long list of uses, which we'll get into in a bit. But, first, what's with all those freaky-looking spikes? According to Dr. Shah, the spikes are made of non-toxic plastic and are designed to press into the skin without puncturing it.
Even though the spikes may be intimidating, Laura Purdy, MD, MBA, a board-certified family medicine physician, says you want to look for an acupressure mat with as many spikes as possible. That way, the mat hits as many pressure points as possible, she says.
Do Acupressure Mats Work?
The short answer, like so many other health questions, is maybe. Acupressure mats are designed to stimulate pressure points throughout the body, which allow blood and energy to flow and increase circulation, says Dr. Purdy. "They may be beneficial in relieving back pain and muscle tension and can even help alleviate stress and headaches."
There also is some research that suggests these mats can ease pain and reduce nausea, Dr. Shah adds. "However, more studies are needed to fully understand their benefits and effectiveness."
These mats might be beneficial for short-term use, but nothing beats seeing a practitioner trained to provide real, lasting relief, he adds.
Are Acupressure Mats Safe?
While acupressure mats are generally safe, Dr. Purdy acknowledges that they may feel uncomfortable to some — especially if the mat is too firm. That said, there are ways to ease yourself into using one, she says. "Start with just a few minutes a day and work your way up to more minutes daily if desired," she suggests.
Acupressure mats also are not universally endorsed by physicians or therapists, Dr. Shah says. However, they may become more widely recommended as more research is conducted on their use. "That said, they are not safe for everyone," he says. "They're not recommended for use while pregnant, and people with thin skin, diabetes, or poor circulation should avoid them due to potential side effects. Anyone who may react poorly to increased pressure on the skin should also avoid using these mats," Dr. Shah notes.
Dr. Purdy also points out that acupressure mats may not be best for those with limited mobility. "Because you have to lay down flat on the ground, I do not recommend it to anyone who has [trouble] bending down and getting back up. If you have a limited mobility range, this might not be the best solution," she says.
If you have concerns or previous health issues, talk to a healthcare provider about using an acupressure mat before you buy one
Acupressure Mats Help With Muscle Tension: True or False?
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Acupressure mats stimulate pressure points throughout the body, increasing blood circulation. While this can help relieve back pain, muscle tension, stress, and headaches, it's best to see a healthcare pro to get relief if you have any ongoing health concerns.
