How to use an Acupressure mat?
So your new acupressure mat has arrived. Here’s how to set it up on your bed or floor, where the pressure points should sit, how long to lie on it, and what it feels like when you do.
Measuring your mat:
Your mat has 687 individual plastic spikes. They sit in 12 rows, with 46 spike groups of 3-5 spikes each, making 676 spike groups in all. The other 11 spike groups do two jobs:
(1) 1 group is placed at the coast, and
(2) 10 groups form the tracking line along the outer edge. If one of these 11 spike groups will sit right on the edge of your mat, put a piece of cardboard or wood under it so it doesn’t get damaged.
Lay the mat out on the bed (or any flat surface) and look for the tracking line at one end. That end goes at your feet, at the back of the bed. Next, find the center point, which has 11 extra spikes between two spike groups, where those two groups track into their places. That’s near the coast (headboard) too.
Once you’ve laid the space out, mark where each row will go with masking tape, starting with row 1. Each row should begin right where a track from another row ends, lining up the last spike in one row with the first spike of the next.
Placement:
Now match the spikes to the spots on your body. The tracking line helps here, because it shows where each group of 3-5 spikes should go for the best effect. Working from head to toe: use the three spike groups on either side of the center point near your coast or headboard (when you’re lying down) as a guide, and place two more sets on either side of your neck. Getting these in the right spot while lying down is fiddly, so ask a friend to help until you’ve got the hang of it.
Here’s one way to do it. Rest your head on a pillow and measure across your neck, from the left side to the right. Then find two sets of spikes (3 to 5 in each) the same distance apart. Using the tracking line as your guide, lie down right on top of those spike groups. From there you can see where the next set goes. Repeat twice and you’ll have three sets in total.
Work down to each leg next, putting two groups near the middle of your thighs. For sciatica pain relief, you can work backward and move one set at a time higher up, toward your hips or buttocks, for the strongest results. Put three sets around your knees and two sets at your ankles.
Using your mat:
Once the mat is in place, lie down on it. Wear as little as you can so the pressure points make contact with your skin quickly. Most people do best on their back first, then roll onto their stomach after a few minutes. First time? Start with 10 minutes and build up to 20-30 minutes a session.
What to expect?
Expect a pins and needles feeling at first. It should fade quickly. Plenty of people feel lightheaded or a bit euphoric right after a session. That tells you the pressure points are working and your body is releasing endorphins. You might also get detoxification symptoms like a headache, nausea, dizziness or lightheadedness.
If that happens, drink plenty of fluids, and stop using the mat if the symptoms are severe. Your muscles might twitch or jerk a little while you’re on the mat. That’s normal, and it should pass.
Once your mat is placed, lie down on it. Keep your skin as bare as you can so the points make contact quickly. For most people, lying on their back and switching to their stomach after a few minutes works best. If it’s your first time, start at 10 minutes and work up to 20-30 minutes per session.
You’ll feel some pins and needles, but it should fade pretty quickly. Feeling lightheaded or euphoric straight after is common. It means the pressure points are working and your body is releasing endorphins.
Detoxification symptoms can show up too, such as a headache, nausea, dizziness or lightheadedness. Drink plenty of fluids if they do, and stop if they’re severe. Muscle twitching or jerking on the mat is normal and should only be temporary.
Medically reviewed by Dr. Jian Times
Last updated: October 22, 2026