Acupressure is not difficult
When you sit for a long time, does your lower back start to ache, and by evening does your whole body feel heavy? Those days seem to come more and more often, right? When that happens, acupressure comes to mind, but many of you are probably putting it off thinking ‘it seems like some kind of specialized technique and it’s probably difficult.’ But acupressure is absolutely not a specialized technique. If you know just a few fingers and the correct points, literally anyone can do it. Today, I’ve selected just 3 acupoints that are the simplest and most effective for complete beginners.
Things to know before you start
The foundation of acupressure is ‘stimulation without pain.’ It’s not about pressing hard—the right amount of pressure is that which you can feel while thinking ‘Oh, this is the spot.’ Press slowly while breathing out deeply, and your hands should always be warm and clean. In other words, it means you can start comfortably in loose clothing and a comfortable position with a relaxed mindset.
Just remember these 3 points
First: Taixi (KI3)
How to find it: Lift your foot sole slightly. You’ll see a bone protruding on the inner side of your ankle (the medial malleolus). Behind that bone, you’ll feel the Achilles tendon. The hollow area where the medial malleolus and Achilles tendon meet—that exact indented spot is Taixi. If you’re not sure if that’s the right spot, try moving your finger slightly left and right. When you feel a slight bouncing sensation at a certain point, you’ve found it.
How to press: Slowly press with your thumb for 3-5 seconds, then release. Repeat 5-10 times. The perfect amount is when you feel a soreness without actual pain. If your nails are long, press from the side; if they’re short, press with the tip. Be mindful to press while exhaling and release while inhaling.
When to press it: When your feet swell frequently or feel heavy by evening. Or when you feel tired in the evening after standing all day. It’s also good when your ankles feel stiff when you wake up in the morning.
Second: Shenshu (BL23)
How to find it: Find the most prominent bone in your lower back (this is the second lumbar vertebra). Move your finger below that bone to find the hollow area, then Shenshu is located about 1.5 finger-widths (approximately 1.5 cm) to the side of the spine on both sides. In simple terms, place both thumbs on either side of your lower back with fingers spread in a ‘butterfly’ shape—that’s about the right location. Don’t stress too much about finding it exactly. If it’s on both sides of the lower back, you’re roughly correct.
How to press: Place both thumbs on the Shenshu points on both sides simultaneously and press slowly. It’s helpful to move as if sweeping your lower back back and forth while pressing. Press for 3-5 seconds at a time, repeating about 10 times. The right amount of pressure is when you think ‘Oh, this spot was tight.’ Never press so hard that it hurts.
When to press it: When your lower back frequently feels stiff or tight after sitting for a long time, or when your lower back feels stiff and rigid when you wake up in the morning. It’s also effective when fatigue accumulates in the evening.
Third: Guanyuan (CV4)
How to find it: From your navel, measure down three finger-widths (in traditional medicine, this is called ‘3 cun’). Guanyuan is located at the midline between your navel and pubic bone. You don’t need to press too deeply, so you can find it while your abdomen is relaxed. It’s in the soft center of your abdomen, not on bone.
How to press: It’s best to press this point while lying down. Lie with a pillow under your knees, then gather three fingers (index, middle, and ring fingers) and press slowly. Massage in circular, clockwise motions for 1-2 minutes with just enough pressure to feel soreness without pain. Be careful not to tense your abdomen. Deep, slow breathing helps.
When to press it: When you feel general fatigue or your entire lower back feels heavy. It’s effective when your whole body feels sluggish by evening or when your body feels tense from stress. It’s good to press this point before ending your day.
Beginner 3-minute routine
You don’t need to do all the acupoints from the beginning. Try starting with this 3-minute routine.
[Step 1 – Taixi: 1 minute] Sit and lift one foot, then press Taixi with your thumb for 1 minute. You can also do both feet for 1 minute each, for a total of 2 minutes.
[Step 2 – Shenshu: 1 minute] Standing or sitting, press Shenshu with both thumbs for 1 minute. Do this slowly while breathing deeply.
[Step 3 – Guanyuan: 1 minute] Lie down and massage Guanyuan with three fingers in circular motions for 1 minute.
It’s best to do this routine once in the morning and once in the evening. Especially if you do it before 10 p.m., it will help you sleep better.
3 common mistakes
1. Pressing too hard This is the most common mistake. Acupressure is about finding soreness, not pain. The best result is when you think ‘Oh, this is the right spot.’ If it hurts, immediately reduce the pressure. Pressing harder doesn’t mean better results.
2. Doing it too frequently Just because it’s good doesn’t mean pressing 5 or 10 times a day—that actually causes fatigue. Twice a day, morning and evening, for about 3 minutes each time is just right. If you overdo it from the start, you’ll get tired of it and stop.
3. Trying too hard to find the exact spot Thinking ‘it has to be exactly this spot’ creates stress. Simply think ‘it’s around this area’ and move your finger slightly left and right to find the spot that seems to respond. Your body is much smarter than our fingers—it tells us the areas we need through its response.
Moving to the next level
Once you’re comfortable with these 3 points, explore two more. Mingmen (DU4) at the center of your lower back and Yongquan (KI1) under your feet can additionally help with lower back pain. But for now, these 3 points are enough. Try doing this consistently for about 3 weeks and notice the changes. The most important thing is consistency.
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