How to Use Acupressure for Back Pain

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If you’re dealing with back pain, especially from a herniated disc or sciatica, doing acupressure can help. Acupressure is simply the process of stimulating specific points of your body that trigger the release of pain-relieving chemicals and relax your muscles. Not only is it easy to do, but you can perform it yourself in the comfort of your home! Read on for a full list of acupressure points that can relieve back pain fast. [1]

1

Small Intestine 4 (SI4)

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    While the acupressure point soothes back pain, it’s also helpful for dealing with headaches or a stiff neck. Bend your wrist slightly to find the point where your skin creases; this is the pressure point location. Press the spot with your index finger and rub it with small circular motions, massaging the pressure point for 30 seconds. [2]
    • Apply firm pressure but don’t cause yourself any pain in the process. The amount of force needed for acupressure can vary from person to person, so find a grip that works for you.
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2

Ling Gu (LI4)

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    Activating the LI4 point on each hand helps relax your muscles and increase blood flow, relieving pain all around your body. Find the fleshy point between your thumb and index finger on one hand and press on it with your other index finger, directing pressure back towards your wrist. Massage the point for 30 seconds and then release. [3]
    • Once you do this on one hand, do it again for another 30 seconds on the other.
    • Repeat the movement 4 or 5 times on each hand to maximize its effectiveness. Try laying down on your back while you do it, as this can further help with your back pain.
3

Triple Energizer (TE3)

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    Stimulate the TE3 to help with upper back pain, shoulder pain, headaches, and neck stiffness. Use your thumb to firmly rub the pressure point, directing the force back towards your wrist. Keep the pressure going for 1 minute, then gradually release and repeat the motion on your other hand. [4]
    • This pressure point can activate different parts of your brain, promoting increased circulation throughout your body and relaxed muscles.
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4

Stomach (CV6)

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    Activating this pressure point soothes lower back pain long-term by strengthening your waist and hip muscles. Press the point with your index finger (or index and middle finger together) and maintain steady, firm pressure for 1 minute. Then, gradually release the pressure. [5]
    • Repeat this exercise 2 or 3 times over the next 10 minutes to make it even more effective.
5

Kidney Shu (B23)

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    Pressure points along the spine can alleviate discomfort regardless of where you feel the back pain! The B23 points are located just above the level of your hip bones, 2 finger-widths from your spine on either side. Reach around your lower back and press down on each point with your index fingers. Hold firmly for 2 minutes, then relax. [6]
    • Ask a friend to perform the acupressure after showing them a diagram of each pressure point if you lack the flexibility or strength to do it yourself.
    • Alternatively, if nobody is around, lay on your back and roll a tennis ball around the area for a few minutes.
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6

Bladder 47 (B47)

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    Once you activate the B23 pressure points, move your index fingers a couple of inches farther out to the sides and press down firmly to stimulate the B47 points. Hold them in place for 2 minutes, then slowly release the pressure and remove them. [7]
    • These pressure points are equally helpful (like B23) in relieving all kinds of back pain, including pinched nerves, herniated discs, and sciatica.
7

Bladder 48 (B48)

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    Located sideways from the sacrum (tail bone), the B48 points can help relieve sciatica, plus lower back, pelvic, and hip pain. Position each of your thumbs over the B48 points and press down gradually, pushing your thumbs inward towards the center of your pelvis. Keep massaging for a couple of minutes, then release slowly. [8]
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8

Gallbladder 30 (G30)

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    Using these pressure points can be as helpful as B48 in relieving lower back, pelvic, and hip pain. Find each pressure point midway between the top of the hipbone and the bottom of your buttocks. Press down and inward with your thumb towards the center of your buttocks, hold firmly for 2 minutes, then slowly release. [10]
    • The sciatic nerve is the thickest nerve in the body and runs down each leg through the buttocks region. Be careful not to irritate the sciatic nerves when putting pressure on those muscles.
9

Urinary Bladder 40 (UB40)

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    Stimulating this point can relieve back stiffness and sciatica pain in the hips and legs. Sit down and find each pressure point right below the center of the knee joint. Press down with each of your thumbs and hold firmly for at least 30 seconds, then release gradually. Do the point behind each of your knees at the same time [11]
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10

Urinary Bladder 57 (UB57)

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    The UB57 pressure point is useful for relieving lower back pain and muscle cramps. Sit down on a chair and cross your leg before using your thumb to find UB57 right at the lower edge of your calf muscle. Press down with your thumb and rub in small circular motions for 1 minute before releasing and moving to the other leg. [12]
    • You can rub UB57 with your leg crossed or keep both feet flat on the floor and bend slightly to massage the pressure point. Pick the position most comfortable for you!
11

Liver 3 (LV3)

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    Not only can acupressure on your LV3 points relieve back pain, but it can also reduce your anxiety! [13] Lay down on your back and bend your knee so you can reach out and hold your foot. Apply pressure to the LV3 point with your thumb (2 finger widths below the spot where your toes meet) and hold for 1 minute before repeating on the other foot.
    • Acupressure on the LV3 points can also help with insomnia and high blood pressure because it reduces anxiety.
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Expert Q&A

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  • Question
    What are the top acupressure points to target for relieving back pain?
    Peter D'Aquino, L.Ac, MS, NCCAOM
    Licensed Acupuncturist
    Peter D'Aquino is an Acupuncturist and Diplomate in Oriental Medicine based in New York City. Peter is licensed to practice in New York State and holds board certification by the National Certification Commission for Acupuncture (NCCAOM) and Oriental Medicine in acupuncture and Chinese herbal medicine. He has 10 years of experience practicing holistic pain management and sports medicine. He specializes in treating pain and orthopedic conditions along with rehab, fitness, weight loss, and digestive issues. He is also certified as a Personal Trainer by The National Academy of Sports Medicine (NASM) and certified in Functional Range Conditioning (FRC) and Functional Range Release (FRR) movement therapy. He holds an MA in Acupuncture and Herbal Medicine from Pacific College of Oriental Medicine in New York (PCOM).
    Peter D'Aquino, L.Ac, MS, NCCAOM
    Licensed Acupuncturist
    Expert Answer
    One of the most common areas I focus on for patients with back pain is in the hips. There's a muscle called the gluteus medius, which is in the back side of your hip, and you can relieve a lot of pain caused by excessive sitting by rolling a hard ball like a tennis ball across that area.
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      Tips

      • To help prevent back pain: maintain a healthy weight, remain active, avoid prolonged bed rest, warm up or stretch before exercising, maintain proper posture, wear comfortable, low-heeled shoes, sleep on a firm mattress, and bend your knees when lifting.
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      • See a specialist if your back pain continues for several days. Your doctor might order X-rays, bone scans, an MRI, a CT scan, or an ultrasound, which can help them diagnose your back pain.
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      • Your doctor may also recommend anti-inflammatory medicine such as ibuprofen, naproxen, or aspirin to help you cope with your back pain.
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      Warnings

      • Don’t use acupressure on open wounds or swollen and inflamed areas (meaning they’re red or warm to the touch). Avoid areas with scar tissue, boils, blisters, or rashes.
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      References

      1. ↑ https://www.rogelcancercenter.org/support/symptoms-and-side-effects/alternative-medicine/acupressure
      2. ↑ https://chiro.org/acupuncture/ABSTRACTS/Acupuncture_Points.pdf
      3. ↑ https://www.mskcc.org/pdf/cancer-care/patient-education/acupressure-pain-and-headaches?mode=large
      4. ↑ https://www.aiam.edu/acupuncture/hand-acupuncture-points/
      5. ↑ https://www.woninstitute.edu/acupuncture-points/
      6. ↑ https://www.woninstitute.edu/acupuncture-points
      7. ↑ https://www.orthopraxis.at/wp-content/uploads/2018/04/triggerpoints_melzack.pdf
      8. ↑ https://acupoints.org/bl48-acupuncture-point/
      9. ↑ Peter D'Aquino, L.Ac, MS, NCCAOM. Licensed Acupuncturist. Expert Interview. 14 April 2020.
      1. ↑ https://acupoints.org/gb30-acupuncture-point/
      2. ↑ https://www.sciencedirect.com/science/article/pii/S0965229922000747
      3. ↑ https://acupoints.org/bl57-acupuncture-point/
      4. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4815368/

      About This Article

      Article Summary X

      To use acupressure for back pain, locate the following areas on both sides of the spine: the paraspinal muscles just above your hip bones, the hip pressure points a few inches lateral to the tail bone and over the dimples above the butt muscles, and then the buttocks. For each region, press down and inwardly with your thumbs toward the muscles’ center, hold firmly for a couple of minutes, and then release gradually. Finally, apply ice wrapped in a thin towel to the thicker back and hip muscles for 15 minutes. To learn about more accessible acupressure points on the arms and legs, read on!

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