If you've seen someone lie down on a mat covered in little plastic spikes and wondered why anyone would do that on purpose, you've met the Shakti mat. It's one of the best-known acupressure mats around, and plenty of people use it to switch off at the end of a long day. Here's what a Shakti mat is, how to use one, and what the research does (and doesn't) say.
Ready to try one? The Shakti Premium Acupressure Mat is a full-size 74 x 40cm mat with a 100% organic cotton cover. Shop the Shakti mat →
What is a Shakti mat?
A Shakti mat is an acupressure mat: a padded mat covered in small, spiked plastic discs that you lie on, sit on or stand on. Shakti is the brand name, and the Shakti Premium mat measures 74 x 40cm, which is long enough to cover most of your back.
The idea draws on acupressure, a traditional practice of applying pressure to points on the body. A mat works a little differently to hands-on acupressure. It doesn't target specific points. Instead, it spreads firm, even pressure across a large area of skin while you lie still.
What does a Shakti mat feel like?
Prickly, at least at first. For the first couple of minutes most people feel sharp pressure from the spikes. As you breathe and settle, many people describe that giving way to a warm, tingling feeling. That first-minutes discomfort is normal, and it's why it's worth easing in rather than jumping straight into long sessions.
How do you use a Shakti mat?
- Pick your surface. A bed or sofa gives a gentler feel. The floor is more intense, so save it for when you're used to the mat.
- Start with a layer on. A thin t-shirt takes the edge off for your first few sessions. Move to bare skin once it feels comfortable.
- Lie down slowly. Lower yourself onto the mat so your weight spreads evenly, and try not to shift or slide once you're down.
- Keep sessions short at first. Start with a few minutes and build up as your body gets used to it.
- Breathe and let go. Slow breathing helps the prickly phase pass. Many people use their mat as part of a wind-down routine before bed.
- Get up carefully. Roll onto your side before sitting up, rather than pushing up off the spikes.
Can you use a Shakti mat on your feet or neck?
Yes. For feet, sit on a chair with your bare feet resting on the mat before trying it standing. For your neck, a flat mat doesn't reach well, which is what the Shakti Acupressure Pillow is designed for. It's a 41 x 15 x 11cm spiked pillow that pairs with the mat.
What does the research say about acupressure mats?
Research on acupressure mats is limited and mostly made up of small studies, so it's worth being clear-eyed about what we know.
- Stress and relaxation. A 2024 study in Applied Psychology: Health and Well-Being had young adults practise relaxation for three weeks, either on an acupressure mat or without one. Both groups reported less stress, better sleep quality and better concentration, but there was no meaningful difference between them. The researchers concluded that much of the benefit comes from simply taking time to relax. In other words, one of a mat's biggest strengths may be that it gets you lying down and switching off.
- Lower back discomfort. A 2021 randomised controlled study in Applied Sciences followed 44 people with chronic lower back pain. Those who used an acupressure mat for an hour a day alongside an exercise program reported lower pain scores and better quality of life at the three- and six-month follow-ups than people who did the exercise program alone. It's a small study, and the mat was used alongside exercise, not instead of it.
The honest summary: an acupressure mat is a promising relaxation habit and may be a helpful extra alongside other care, but it isn't a medical treatment. If you're dealing with ongoing pain, talk to your GP or physio.
Who should avoid using an acupressure mat?
Check with your doctor before using an acupressure mat if you:
- Are pregnant
- Have broken skin, a rash or a skin condition where you'd lie on the mat
- Have a bleeding disorder or take blood-thinning medication
- Have reduced sensation in your skin, for example from diabetes-related nerve damage
- Are managing any other health condition
Shakti mat, pillow, or both?
If it's your first Shakti, start with the Premium mat, available in Orange or Black. Add a pillow if you want to work on your neck, or anywhere the flat mat can't reach. You can see the full range, including the Original and Advanced pillows, in our Shakti mats collection.
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Disclaimer: This article is general information, not medical advice. Acupressure mats are a relaxation tool, not a treatment for any medical condition. Speak with your doctor before using one if you're pregnant, have a skin, bleeding or circulation condition, or are managing any other health concern.
