Top 5 Acupressure Mat Positions for Pain Relief & Relaxation


If you suffer from back, shoulder, or neck pain you’re not alone. Experts estimate that as much as 80% of the population will suffer from back pain at some point in their lives[1] and 50% of people experience chronic, or ongoing neck and shoulder pain[2].

This may explain the recent surge in popularity for acupressure mats, those spike-laden mats popping up in your social media feed that are used to stimulate certain points in the body to provide pain relief and relaxation benefits. Unlike acupuncture, acupressure applies targeted pressure to the body without piercing the skin.

If you are looking for an acupressure mat, we offer a couple of wonderful options with some surprise features you won’t find in other low-quality mats. Our mats are filled with organic buckwheat and natural aromatherapy herbs, then wrapped in gorgeous organic linen. Our mats and pillow sets include handles for easy transport and they zip closed, protecting you from dust, debris, and pet dander. Choose from Black Bergamot & Lemongrass or Linen & Lavender. Trust us when we say, these beautiful mats and pillows will take your practice to the next level.


If you have already purchased an acupressure mat but are unsure how to use it, go buy one of ours (you can thank us later!) then try these 5 positions to ease yourself into acupressure practice.

Back Position

Place the mat flat on the floor. Gently lower yourself onto the mat until you are lying flat on the mat. If the feeling is too intense, you may benefit from starting your practice on your bedroom mattress until you become accustomed to the pressure. If you’d like to target acupressure on your lower back, gently bend your knees and place your feet flat on the floor or mattress. Try to remain on the mat, breathing deeply, for 5 minutes. You may gradually increase to 40 minutes at a time.

Neck & Shoulder Position

Place your mat and neck pillow on the floor or mattress. Slowly lower yourself onto the mat, making sure the pillow or rolled towel is lined up under your neck. Relax your shoulders and neck, taking deep regular breaths.

Lower Back and Glutes Position

Position the mat so that, when you recline, your glutes and lower back are centered on it. Pull your feet up until they are flat on the floor and your knees are bent.

If you suffer from sciatica you may find it beneficial to gently shift your weight from one hip to the other, increasing blood flow to the lower back and buttocks.

Feet Position

If you spend hours each day on your feet, you may find this position particularly beneficial.

Place your mat on the floor and slowly step onto it with bare feet. If the feeling is too intense initially, you may use it while seated to control the pressure or begin your reflexology practice wearing a pair of socks until you are accustomed to the pressure.

 Hip & Thigh Position

To target the hips, place the mat on the floor. Gently lower yourself onto the mat on your side (as if you’re coming down from a side plank) until the side of one hip is flat on the mat. Gently shift your weight forward and backward to increase blood flow, then repeat on the other side.

For thighs you’ll use a similar position, leaning on your side as you lower one thigh onto the mat, then the other. Similarly, you may sit on the mat with your legs stretched out in front of you to target the hamstrings located on the back of the thighs. Gently lean forward as if you are going to touch your toes.


Remember, you’ll want to start your acupressure practice by slowly building up from 5 minutes in any given position to a maximum of 45 minutes.

With a little breathwork, intention and practice, you can enjoy a rejuvenating acupressure session from the comfort of your own home. I hope you try incorporating acupressure into your own self-care routine…the results might just surprise you!


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