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As a wellness editor, I’ve had one burning question in a while Taylor Swift She was on her ERAS tour: what to do? He recovers After her physically demanding 3.5 hour shows? On the August 13 episode of Jason and Travis Kelce’s New Heights podcast, I got an answer: It uses Toe spacers And an acupressure mat.
I was particularly curious about the acupressure mat, which Dr. Jenelle KimThis is a modern, accessible version of acupressure that “stimulates hundreds of tiny points that correspond to the body’s pathways: the energetic channels that we work with in traditional East Asian medicine,” he says, a doctor of acupuncture and Chinese medicine. This encourages the flow of qi (our vital energy), increases circulation, loosens tight muscles, loosens fascia (the body’s connective tissue) and directs the body into a restorative state.
I’ve had acupuncture before and experienced a reduction in back and wrist pain, but does an acupuncture mat provide similar benefits? To find out, Gayam sent me a message Acupressure mat and pillow set ($28), which I tested for over two months. I also consulted experts to answer my remaining questions.
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How to use an acupressure mat
The acupressure mat and pillow have a simple design: a fabric-covered foam core with plastic circles with hundreds of sharp knots protruding from them. After placing the rug on a flat, non-slip surface (I used… Yoga food), you lie on it or sit on it, either with bare skin or a light layer of clothing.
Acute nodules coming out of the acupressure mat.
Since my back is where I feel the most tension, I started there wearing a thin t-shirt. As I lay on the mat, I felt a pang of discomfort as the knots touched my skin. I wouldn’t say it was painful, though. Once I became completely inactive, a sense of relaxation flowed through my body, and I no longer felt tension in my back.
The benefits I experienced using an acupressure mat
For my first session, I started with 15 minutes, and enjoyed every second of it. I felt calm and grounded, especially since I made that choice Not using my phone Or I read a book on the mat, allowing my body and mind to melt into the moment and stay present. Instead, I focused on my breathing, as Jayam instructs not to hold your breath when using an acupressure mat.
The area where I felt the most discomfort while on the mat is where the pillow meets my scalp, as I didn’t have any cover there, but the pain subsides over time.
After getting off the mat, I continued to feel relaxed and experienced less pain and muscle tension in my back. I’ve since used the mat and pillow on other parts of my body — hips, buttocks, feet — and enjoyed the effects there, too. I find that about 15 minutes is enough time to feel good, but I went to 30 minutes. The acupressure mat becomes easier to use every time because you know the initial discomfort will subside.
I have not had any problems or side effects with my acupressure mat. Overall, I love it, and it has become a tool I use often when I want to relieve tension or pain in my body. The bonus is that it relaxes my mind and helps me stay grounded.
Do acupressure mats work? Here’s what the experts say
While I enjoyed the benefits of using my acupressure mat, I was curious to see what the experts had to say about this tool.
“Studies show Stimulating the surface of the skin will trigger a nervous system response known as somatosensory, he says Cao Lin MuiLicensed Acupuncturist and Herbalist. “The skin layer is the bulk of the nervous system, and the tiny plastic tips cause enough pain to activate nociceptors (or nociceptors) that will trigger an endorphin-releasing response.”
However, Moy adds that acupressure mats are not a true acupressure treatment because they do not target specific points on the body. “Acupressure relies on acupuncture points that have specific locations and functions, and are found along meridians known as energy pathways,” she says. Both acupressure and acupuncture require professional training for personalized treatment.
In other words, an acupuncture mat can provide some relief, but it will not target a specific area or problem, and it will not be as effective as professional treatment.
My acupuncture mat and a Gaiam pad on my yoga mat, to prevent slipping.
Benefits of acupressure mat
Kim states that one may get the following benefits from using an acupressure mat:
- Less muscle tension
- Improve blood circulation
- support for Lymphatic flow
- Relieve stress
- Deeper sleep
- A more balanced and organized nervous system
- – Releasing endorphins, which improve mood and reduce discomfort
“For many, it becomes an ingrained daily ritual — a way to return to center,” Kim explains.
These mats tend to be inexpensive and easy to travel with, making them accessible sanitary tools, Moy adds.
I’m lying on an acupressure mat and pillow.
Dangers of acupressure mat
Because acupressure mats have a spiky surface, Moy warns that they may cause skin abrasions. As a result, your mat may be contaminated with blood, bacteria, or bodily fluids, especially if you use it with bare skin. This is why you should avoid sharing your rug with others and make sure it is cleaned and stored properly.
For my rug in particular, Gaiam recommends cleaning it with mild soap and a wet towel, then drying it well and storing it in a cool, dry place away from heat, excess sunlight, or abrasive surfaces.
Kim explains that it’s normal to experience mild, temporary redness after using an acupuncture mat due to increased blood flow, but people with the following conditions should consult a doctor first before using one:
- Sensitive skin
- varicose veins
- Bleeding disorders
- Those who take blood thinners
- Pregnant individuals
Anyone with the following should avoid using an acupuncture mat completely:
- Open wounds, rashes, or skin infections
- Severe back injuries
- Significant decrease in sensation in the targeted area
- Active inflammation or infection
Moy states that acupressure mats are not suitable for children. According to Giam, the mat I use is suitable for individuals ages 13 and up. It should not be used by people with diabetes or those with open sores or cracked or ulcerated skin. Individuals with heart disease or high blood pressure should consult a physician before using this product.
If you feel dizzy or short of breath while using an acupressure mat, Jayam advises stopping and resting.
Is acupuncture the same as acupuncture?
Acupuncture is a branch of Chinese medicine based on a healing system dating back more than 5,000 years, according to Moi. It involves inserting thin needles into specific points on the body, known as meridians, to target an individual’s health problems or goals. It must be performed by a licensed professional.
On the other hand, acupressure involves applying pressure with your fingers or tools on specific points on the body to relieve symptoms or health conditions, e.g anxiety.
“An acupressure mat provides more general, broad-spectrum stimulation,” Kim says. “It’s great for daily self-care, but it’s not a substitute when someone needs specific clinical treatment.”
Many people use acupressure mats to extend the benefits of acupressure between sessions.
What acupuncture might look like.
How to find the best acupressure mat
When searching for acupressure mats online, I found that some options cost several hundred dollars. When asked if price matters, Kim said consistency matters more than price: “You usually want a simple rug with solid, evenly spaced dots.”
The size of your acupressure mat should also fit the areas of the body you plan to target. For the neck or upper back, you may also want a rug that comes with a pillow.
I was having a great time Gaiam rug and cushion setwhich is budget-friendly and a great option for beginners to try out the practice.
According to Gracie AbramsSwift’s friend, which Taylor recommends is also affordable at just $15 on Amazon. While it did not mention the specific brand, ProsourceFit Acupressure Mat and Pillow Set They currently have options at this exact price, and it appears to be the same mat as my Gaiam mat but with a different logo.
How often should you use an acupressure mat?
Start with 10 minutes on the acupressure mat and work up to 20 to 30 minutes. Moy says you can do this every day.
Using an acupressure mat in the evening tends to be particularly effective, according to Kim, because it can calm the nervous system and prepare the body for sleep.
Bottom line
Thanks to Taylor Swift, I now use an acupuncture mat frequently to relieve muscle tension and relax my mind. And I’m glad to hear that experts agree that acupressure mats may offer multiple benefits for the body — as long as it’s used correctly, you keep your expectations realistic and see a professional when dealing with more extreme or persistent issues that require personalized, targeted treatment.
“One of the most important benefits of an acupressure mat is the way it teaches the body to soften,” Kim says. “In a world where our nervous systems are constantly being stimulated, this simple practice helps us relax and reconnect with a sense of balance.”