Increasingly popular acupressure mats—thin mats with rows of small plastic spikes jutting out—are designed to target pressure points in your neck and back.

Inexpensive compared to alternative solutions like massage, non-invasive compared to acupuncture and easy to use (you simply lay down on the mat), acupressure mats can help alleviate neck and back pain. They can also improve circulation and energy, help you to relax and aid in getting deeper sleep. According to a study published by the National Institutes of Health, the mats can even help relieve chronic pain.

For first-timers, be sure to wear a lightweight shirt or place a thin sheet between you and the mat, because you will feel those spikes. After your body is used to it, you can remove the shirt or sheet.

You’ll want to maneuver onto the mat slowly and distribute your weight evenly across it because of the spikes, and take slow, deep breaths, using the mat for 5-10 minutes if you’re a beginner or 20-30 minutes a day for more experienced users. Relax, but don’t allow yourself to fall asleep. 

When it comes to choosing a mat, it’s all about personal preference.

Mats typically are made from a foam cushion and the outer layers can be made from things like cotton, linen and more. If you want to travel with a mat, you’ll want one that is light (which most of them are). You’ll also want to make sure it fits the length of your back. Be sure to check the spikes, as not all are created the same and some are more intense than others. Finally, some mats include magnet therapy or infrared heat to reduce pain.

Best budget mat ProsourceFit Acupressure Mat and Pillow Set $29.99

Best overall according to reviewers Shakti Premium Acupressure Mat $94

Best luxury acupressure mat HigherDose Infrared PEMF Go Mat $699

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