The Effects and Benefits of an Acupressure Mat: What Does Science Say?

As an initial skeptic, I thought this would be a good topic for a blog post. I personally experience benefits from a nail mat. I feel more relaxed and sleep better. I feel my back is more flexible. But is this all in my head, or can the effect be proven? What does science say?

In this blog I will discuss what an acupressure mat exactly is and what science says about its effects. 

In recent years, we've seen the acupressure mat—also known as the spike mat—become increasingly popular. Many are overcoming the initial fear of the "spikes." People use it for a variety of purposes. We primarily use the mat for relaxation, but it's also used for everything from pain relief to improving sleep.

What is an Acupressure Mat?

An acupressure mat consists of a mat covered with hundreds of small, sharp plastic spikes. These spikes press against the skin when you lie or sit on it. The pressure points are inspired by the principles of acupuncture. Instead of using needles, an acupressure mat uses hundreds of plastic "nails" that press on specific parts of the body, a process known as acupressure . This pressure stimulates specific pressure points in the body. This is said to have benefits such as increasing blood flow, stimulating the production of endorphins (the happiness hormone), and helping the body relax. These processes, in turn, are said to relieve pain and reduce stress. A part of the body that receives blood functions better, and you relax more easily when you feel better.

The Scientific Evidence

So far, limited research has been conducted on the effects and (positive) effects of acupressure mats. In 2011, a study was conducted in Karlstad on the effect of spike mats on muscle-related chronic neck and back pain. Participants lay on the mat for 10-15 minutes every day for three weeks. The study showed that the participants experienced a significant reduction in severe pain and felt more energetic. They also felt they slept better. This latter point wasn't clearly evident in the study results, but the participants themselves were enthusiastic about the effects on their sleep. Further research was deemed necessary due to the small scale of the study, but the researchers found the use of the spike mat promising. No negative effects of the mat were found.

More studies have been conducted on acupressure. These studies essentially confirm the effects mentioned above. These studies indicate that acupressure can have the following effects:

Pain Relief and Muscle Relaxation: A study published in Pain Management Nursing indicated that acupressure can reduce pain in people with chronic neck pain. Another study from Evidence-Based Complementary and Alternative Medicine emphasizes that acupressure can be effective in reducing chronic low back pain. The idea is that the pressure from the mat increases blood flow to the muscles and tissues, which helps relieve muscle tension and thus alleviate pain symptoms.

Improving Sleep Quality Sleep quality can be significantly affected by stress, pain, and anxiety. Because acupressure stimulates the release of endorphins, it can have a relaxing effect. This, in turn, contributes to better sleep. In a study published in Sleep Medicine Reviews , acupressure was found to be effective in improving sleep quality in adults with insomnia.

Stress and Anxiety Relief: Another benefit of acupressure is the reduction of stress and anxiety. A study published in the Journal of Acupuncture and Meridian Studies found that acupressure on specific pressure points helped reduce stress levels in nursing students. Increased blood flow and a relaxing effect on the nervous system are thought to play a role in this.

Support for Headaches and Migraines: Headaches, especially tension headaches and migraines, can sometimes be relieved by acupressure. A study in the American Journal of Chinese Medicine found that acupressure can help reduce the severity and frequency of headaches. Many users report that acupressure helps relieve tension in the neck and shoulders, which can also reduce headaches.

Conclusion

The acupressure mat is a simple and accessible way to practice self-care. While scientific research specifically on acupressure mats is still limited, research into acupressure and acupuncture shows many positive effects, such as pain relief, stress reduction, and improved sleep quality. Mat users report experiencing deep relaxation and pain relief after using the mat. And that's what we're all about. Because especially in our busy society, where things are often "between the ears," it's nice to pause and think about yourself. The Spijkermatje is an easy and effective way to achieve relaxation and self-care.

It's also important to note that these studies found no negative effects from using acupressure mats in users, other than temporary pain stimuli. After all, lying on your back on hundreds of nails takes some getting used to.

Is it all in my head? I'd say not. Further research is desirable given the limited studies available. Will more research change the effectiveness? I don't think so. Ultimately, it's also very personal whether and what positive effects you experience from using a Spijkermatje. Just like any relaxation tool.

If you're using an acupressure mat for the first time, it's important to start gradually. Give your body time to adjust to the spikes. For example, start with a few minutes a day, perhaps wearing a thin T-shirt or piece of clothing, and build up to 10-20 minutes. See our usage page for more information.

This is not medical advice. If in doubt, consult your doctor and read the contraindications on our website before use.

Love and relaxation,

Sara

For the researchers among us:

Sources

• A. Kjellgren et al., 2011 Licensee PAGEPress, Italy Alternative Medicine Studies 2011; 1:e5 doi:10.4081/ams.2011.e5
• Lee S, Park H. Effects of auricular acupressure on pain and disability in adults with chronic neck pain. Appl Nurs Res. 2019 Feb;45:12-16. doi: 10.1016/j.apnr.2018.11.005. Epub 2018 Nov 7. PMID: 30683245.
• Yang LH, Duan PB, Hou QM, Du SZ, Sun JF, Mei SJ, Wang XQ. Efficacy of Auricular Acupressure for Chronic Low Back Pain: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Evid Based Complement Alternat Med. 2017;2017:6383649. doi: 10.1155/2017/6383649. Epub 2017 Jul 18. PMID: 28804504; PMCID: PMC5539928.
• Waits A, Tang YR, Cheng HM, Tai CJ, Chien LY. Acupressure effect on sleep quality: A systematic review and meta-analysis. Sleep Med Rev. 2018 Feb;37:24-34. doi: 10.1016/j.smrv.2016.12.004. Epub 2016 Dec 22. PMID: 28089414.
• Yildirim D, Akman Ö. The Effect of Acupressure on Clinical Stress Management in Nursing Students: A Randomized Controlled Study. J Acupuncture Meridian Stud. 2021 Jun 30;14(3):95-101. doi: 10.51507/j.jams.2021.14.3.95. PMID: 35770564.
• Hsieh LL, Liou HH, Lee LH, Chen TH, Yen AM. Effect of acupressure and trigger points in treating headach