Using a Massage Mat Without Overdoing It

Full-body massage mats cover a lot of ground at once, which makes it easy to use them for far longer than is useful.

Start on a low setting

Run the first few sessions on the lowest intensity to find out how your back responds. Mats distribute vibration across the whole spine, which feels mild at first and adds up quickly.

Fifteen to twenty minutes

Most mats have an auto shut-off around twenty minutes. That timer is a sensible guide rather than an inconvenience — take it as the intended session length.

Surface matters

Use the mat on a firm surface. On a soft mattress the motors are damped and you will be tempted to turn the intensity up to compensate.