6 Effective Acupressure Points for Instant Back Pain Relief

Back and neck discomfort is common, particularly for those who spend extended periods seated, deeply focused on computer tasks, looking down at a tablet, or fixated on a smartphone. Acupressure, associated with Traditional Chinese Medicine (TCM), is an alternative approach that can aid in improving blood circulation to tense muscles and may relieve pain in the cervical, thoracic, lumbar, or sacral regions of the spine.

What is Acupressure?

Acupressure is an ancient therapeutic practice that has its roots in China. Every acupoint is associated with a specific part of the body. Applying pressure to a particular acupoint can lead to beneficial effects in those areas.

Acupressure is even effective in alleviating lower back pain and menstrual cramps. It can also assist in managing pain during childbirth. Some cancer patients have reported that acupressure helps to reduce their discomfort.

Pressure points for pain relief

This article explores the pressure points that may help relieve pain.

What are pressure points?

Definition and mechanism

Pressure points refer to specific locations on the body utilised in acupressure. Stimulating these particular pressure points can influence related areas of the body. Research indicates that massaging these pressure points may activate nerves within the muscles, which subsequently transmit energy signals to the central nervous system. This mechanism could assist in alleviating pain sensations.

Nerve activation and biochemical changes

Additionally, it can lead to biochemical changes within the body. For instance, acupressure may help lower the levels of the stress hormone cortisol. Focusing on specific pressure points can also boost the release of endorphins to the brain. These changes in chemicals may help reduce stress and even improve blood circulation.

Acupressure for pain management

Acupressure entails applying pressure to specific points to assist in managing a variety of ailments. Depending on the individual case, an acupressure practitioner may focus on either one or multiple pressure points.

As per traditional teachings, acupressure aids in restoring the body's energy balance. This equilibrium may facilitate pain relief and recovery from various conditions. Due to its affordability and non-invasive nature, acupressure is often an easily accessible and generally safe form of alternative medicine.

Studies have indicated that acupressure can alleviate pain levels in cancer patients. It may also diminish discomfort linked to childbirth, heart disease, headaches, and osteoarthritis.

Key pressure points

1. Abdominal pain

CV 6, also known as the sea of energy, is the most suitable acupressure location for back pain relief. This area is located under the abdominal cavity (internal). For CV 6:

• Hold your index, middle, and forefinger together and place them directly under your navel.
• The place where your thumb rests is on your stomach.
• Apply pressure to your abdomen for 1 minute, 10 minutes at a time.

This will help strengthen your lower back and abdominal muscles. For elderly individuals, pregnant women, and people with acid reflux disease, use your thumb to press lightly.

2. Lower back point

Acupressure points located along the spine, particularly in the lower back (Sea of Vitality), can significantly alleviate discomfort and stiffness in the upper and lower back.

• These points are positioned at the midpoint between the second and third lumbar vertebrae.
• As you inhale deeply, you will feel pressure at both points on your back.

Experts advise against acupressure for those with a weakened back. Try physiotherapy for long-term relief from lower back pain. For those with lumbar spondylosis, combining acupressure with the best 5 exercises for lumbar spondylosis—like pelvic tilts, knee-to-chest stretches, and cat-cow poses—can further strengthen the lower back and improve flexibility.

3. Hipbone Points  

Known as the Womb and Vitals, these points play a significant role in alleviating hip and pelvic problems that cause back and leg pain.

• These are situated between the top of the hip bones and the lower part of the buttocks.
• Apply steady and firm pressure downward and inward for 5 minutes before gradually easing. 

4. Knee and back pressure points

Also referred to as Commanding Middle, these points alleviate back pain, knee pain, joint pain, and poor blood flow.

• They are located at the centre of the back of the scapula.
• Press the indentation around the back of your knee for relief.

5. Hand points

Hand acupressure helps reduce pain and stiffness in the neck and back.

• LI 4: Found between the tight bands connecting your thumb and index finger.
• TE 3: Found on the back of the hand, between the ring and little fingers.

Professionals recommend applying consistent pressure for ten counts, releasing for five counts, and repeating this process three times.

6. Elbow point

Known as the Cubit Marsh, this point is situated in the centre of your elbow crease. Measure four finger widths from the elbow bone to locate it. Apply steady pressure for 30 seconds and repeat the procedure 3-4 times.

How to use acupressure for relieving back pain? 

To enhance the advantages of acupressure, adhere to these steps:  

• Get ready: Find a tranquil and cosy area where you can unwind. Sit or lie down comfortably.  
• Identify the acupoint: Utilize the descriptions provided to accurately find the acupoints you want to activate.  
• Apply pressure: Use your fingers or thumbs to exert gentle and consistent pressure on the acupoint. You should feel a mild sensation without experiencing pain.  
• Circular motion: Start massaging the acupoint in a circular pattern. You might gently rock your finger or thumb back and forth.  
• Breathe and relax: Inhale deeply and slowly while maintaining pressure. Concentrate on letting go of tension with each exhalation.  
• Duration: Aim to exert pressure for approximately 1 to 2 minutes on each acupoint. You can repeat this process as necessary throughout the day.  

Keep in mind that acupressure is a gradual process, and regular practice can bring about the best outcomes. If you have a pre-existing health condition or are expecting, consulting a healthcare professional before trying acupressure is recommended.  

Conclusion

Acupressure is a simple, natural way to ease back and neck pain. Regular practice helps improve blood flow and reduce discomfort. If you're struggling with pain, TruePal offers physiotherapy services in Mumbai which offers expert care to support your recovery. Visit us to start your journey toward a pain-free, healthier you.

FAQs

1. What is the pressure point that alleviates back pain?

To alleviate back pain, identify the pressure points located on either side of your spine, approximately two finger widths apart. Focus on the area below the spinous process of the second lumbar vertebra (L2) in your lower back. Instructions: Apply firm pressure to these points using your fingers or thumbs.

2. How can you quickly alleviate back pain?  

8 suggestions to help soothe your back discomfort:  

1. Build up your core muscles. Your lower back bears the load of your entire upper body.  

2. Incorporate stretching into your daily routine.  

3. Refrain from sitting in an improper posture.  

4. Go for walks regularly.  

5. Practice correct lifting techniques.  

6. Minimize pressure on your back during sleep.  

7. Maintain a healthy weight.  

8. Consider quitting smoking.

3. What are the reasons for back pain in women? 

The reasons behind back pain in women differ as they experience various changes in their bodies at different life stages. Factors such as pregnancy, childbirth, fluctuations in weight, and hormonal shifts can lead to numerous symptoms related to this condition. An accurate diagnosis and appropriate treatment can aid in alleviating back pain.

4. How to sit with lower back pain?

To alleviate lower back pain while sitting, use a back support, like a rolled-up towel, to support the natural curve of your spine. Ensure that your hips and knees form a right angle. If needed, utilize a footrest or stool to achieve this. Keep your legs uncrossed and make sure your feet rest flat on the floor.

5. Does hot water relieve lower back pain?

Warm water increases blood flow to stiff muscles and joints. The soothing warmth relaxes your muscles, relieves muscle spasms, and improves tissue recovery. A warm bath is also an excellent place to practice mild stretching.