Having a stiff back and feeling persistent dull pain in your back becomes extremely draining on your daily activities. Frustrating back pains become especially bothersome since they reduce mobility while hampering everyday activities. I have experienced this situation before, dealing with extended sitting that causes pain in both lower and upper back areas and incorrect lifting and stress factors triggering frustrating back discomfort.
That’s where pressure points for back pain relief come in. Your body contains specific pressure points for back pain relief which become active when you apply soft touch or massage techniques to reduce back pain from its cores. Acupressure along with reflexology grounds these therapeutic methods which you can implement safely at your home.
In this blog, we’ll explore the nine best pressure points for back pain relief, how to find them, and how they can bring you the comfort and freedom your body’s been craving. Ready to press pause on back pain? Let’s get started!
Table Of Contents
1. What Pressure Point Relieves Back Pain? 9 Acupressure Points
2. The Final Say
3. FAQs
4. References
What Pressure Point Relieves Back Pain? 9 Acupressure Points
Try these effective pressure points for back pain relief and comfort:
1. Lower Back Points (Sea of Vitality - B23 & B47)
These pressure points effectively treat lower back pain and fatigue and weakness affecting the lumbar region. These points on each spinal side enhance blood circulation in the lower back muscles and reduce tension while returning energy levels to normal. They are effective for both persistent back pain and weak kidneys, like physiotherapy exercises for lower back pain relief.
How to Perform:
- Locate the waistline and move your fingers about 1.5 to 2 finger widths outward from the spine.
- Press firmly using your thumbs or fingers on both sides.
- Apply gentle, steady pressure for 1–2 minutes while taking deep breaths.
- Repeat 2–3 times a day, especially in the morning or after long sitting hours.
2. Hipbone Points (Womb And Vitals - B48 & GB30)
These points help relieve sciatica, hip tension, and radiating pain from the lower back to the legs. GB30 is especially effective for nerve-related pain and stiffness in the buttocks, while B48 can help with muscle tightness around the sacrum area.
How to Perform:
- B48: Place your fingers 3 finger widths from the spine on the sacrum area.
- GB30: Find the top of your hip bone and draw a line toward the crease of the buttocks—press about one-third of the way down.
- Use your knuckles or thumbs to apply deep, circular pressure for 1–2 minutes.
- Do this once or twice daily when you feel lower back and hip tension.
3. Knee Back Points (Commanding Middle - B53 & B54)
These points are useful for stiffness in the back, tight hamstrings, sacroiliac joint pain, and sciatica. They help open up energy channels in the legs and improve flexibility in both knees and the lower spine.
How to Perform:
- Sit comfortably with your legs bent slightly.
- Find the center crease at the back of each knee.
- Use your thumbs to press firmly and steadily for about 1 minute per point.
- Repeat daily, especially before and after exercise or long walks.
4. Hand Point (Hegu - LI4)
This is a well-known pressure point for all-over body pain, especially back, neck, and head tension. It stimulates the body's natural painkillers and promotes overall relaxation. However, it should not be used during pregnancy as it may trigger contractions.
How to Perform:
- Find the fleshy spot between your thumb and index finger.
- Pinch and press firmly using your opposite hand’s thumb.
- Hold the pressure for nearly 30 seconds to 1 minute, then switch hands.
- Use this 2–3 times daily during episodes of pain or stress.
5. Hand Point (Outer Gate - TE5)
This point helps with neck and upper back pain, especially backbone pain in females and males caused by sitting or working on computers for long hours. It also relieves wrist tension and supports better energy flow along the spine.
How to Perform:
- Turn your palm down and locate the spot between your wrist and elbow, closer to your wrist on the back of the forearm.
- Use your opposite thumb to press deeply into the groove between the two forearm bones.
- Hold for 1–2 minutes while breathing slowly.
- Do this a few times a day during work breaks or when your neck feels stiff.
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6. Foot Point (Liver 3 - LV3)
LV3 eases lower back pain caused by tension and emotional stress. It also supports liver function, which is linked to energy flow and muscle tightness in traditional Chinese medicine. However, it should be used with caution during pregnancy.
How to Perform:
- Find the depression between the big toe and second toe, just where the bones meet.
- Press deeply with your thumb for 1–2 minutes.
- Switch feet and repeat. Do this daily for stress-related lower back pain.
7. Stomach Point (Conception Vessel 6 - CV6)
CV6 supports the lower back by strengthening core muscles and improving digestive health. It’s especially helpful for fatigue-related upper and lower backaches in early pregnancy and in general and is safe when done gently.
How to Perform:
- Locate a spot about two finger widths below your belly button.
- Use your fingertips to apply light pressure in a circular motion.
- Hold for 1 minute while breathing slowly and deeply.
- Best done lying down in the morning or before bed.
8. Shoulder Point (Gallbladder 21 - GB21)
Although GB21 is mainly used for shoulder and neck pain, it can also relieve upper back tension. It releases tight muscles and helps with poor posture. Avoid this point during the pregnancy phase, as it can induce labor.
How to Perform:
- Feel the top of your shoulder, halfway between your neck and shoulder tip.
- Press down firmly with your thumb or a massage ball.
- Apply deep, slow pressure for 1–2 minutes on each side.
- Use this technique after a long workday or during neck strain.
9. Urinary Bladder 40 (UB40 - Bladder Valley)
UB40 is a powerful point for relieving pain in the lower back, hips, and legs. It helps improve circulation in the spine and loosens tight muscles, especially in people with long-standing back issues.
How to Perform:
- Sit or stand comfortably and bend your knees slightly.
- Find the middle of the crease behind each knee.
- Press in gently but firmly with your thumbs.
- Hold for 1–2 minutes, repeating twice a day when needed.
Also Read: 5 Acupressure Points For Belly Fat Loss & How They Work
The Final Say
So, while pinpointing one ultimate pressure point for back pain relief isn't quite accurate, understanding the benefits of each acupressure for back pain becomes important. Consider various pressure points, often with soothing techniques like gentle movement and warmth, for a complementary way to find comfort. However, if your back pain persists or worsens, seek professional help.
FAQs
1. How do you relieve back pain immediately?
Try gentle stretches, like bringing your knees to your chest. Applying a cold pack for the first day or two can help with swelling, then switch to a heating pad to relax muscles for a quick relief.
2. What is the 7 pressure point?
The "7 pressure point," also known as Heart 7 (HT7) or "Spirit Gate," is on your inner wrist side crease, towards the little finger side, between the tendons there. This calms the mind and stress and may also aid with sleep issues and heart palpitations. Some also use it for wrist pain.
3. What position puts the most pressure on the lower back?
Sleeping on your stomach can put the most strain on your lower back, flattening its natural curve. Also, slouching or sitting for long periods without back support can increase pressure.
References
- https://www.physiotattva.com/blog/6-effective-acupressure-points-for-back-pain-relief
- https://www.health.harvard.edu/pain/home-remedies-for-low-back-pain#:~:text=Cold%20and%20heat%20therapies,helpful%20for%20the%20first%20week.
- https://www.medicalnewstoday.com/articles/324699#:~:text=Shenmen%20translates%20to%20Spirit%20Gate,pressure%20point%20as%20Heart%207.
- https://www.gramercypaincenter.com/pressure-points-for-upper-back-pain-relief/
- https://www.healthcentral.com/condition/back-pain/low-back-pain/acupressure-chronic-low-back-pain-symptoms
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