Introduction
Back pain experienced by over 70% of modern people. The main causes are prolonged sitting at work, poor posture, and muscle tension from stress. Acupoint acupressure, which costs nothing and can be done anywhere anytime, can be an effective solution. Today, we introduce 5 essential acupoints for back pain relief and science-based acupressure techniques.
5 Effective Acupoints for Back Pain
1. Dachu — GV14
Location: Below the most prominent bone when bending the head forward (the 7th cervical vertebra), at the depression. Located at the boundary between the neck and upper back.
Benefits: One of the most important acupoints in traditional Eastern medicine, regulating qi throughout the body and strengthening immunity. Particularly excellent for upper back pain and relieving stiffness in the neck and shoulder muscles.
Acupressure technique: Place your thumb at the back of the neck and apply circular acupressure 10 times slowly. Press for 3-5 seconds each time, adjusting the intensity just before pain occurs. Recommended twice daily, morning and evening.
2. Fengmen — BL12
Location: When bending the head forward, below the second most prominent vertebra (2nd thoracic vertebra), approximately 1.5 finger widths laterally from the center line of the spine (about 4cm).
Benefits: An acupoint that strengthens lung function and supports respiratory health. Alleviates tightness and shortness of breath that appear with back pain. Also improves overall fatigue caused by chronic back pain.
Acupressure technique: Since this point exists on both sides, press simultaneously with your middle fingers. Apply 10 times, pressing for 5 seconds each time, then releasing for 2 seconds. It’s more effective when done slowly in coordination with breathing.
3. Shenchu — GV12
Location: The depression below the third most prominent vertebra when bending the head forward (3rd thoracic vertebra). It is located approximately 2 vertebral segments below Dachu (GV14).
Benefits: Promotes heart and lung function and improves blood circulation. An emergency acupoint that rapidly alleviates mid-upper back pain and sudden back cramps.
Acupressure technique: Press vertically with your thumb, being careful not to apply too much deep pressure. Apply acupressure 10 times, then rest for 30 seconds, and repeat. Applying this 30 minutes before bedtime helps with muscle relaxation.
4. Jingxiao — EX-B1
Location: Approximately 1 finger width (about 1.3cm) directly lateral to Dachu (GV14). There are a total of 2 points, one on each side of the spine.
Benefits: An extra point that directly alleviates localized back pain and muscle stiffness. Located more superficially than Dachu, it allows for stronger stimulation and provides rapid pain relief.
Acupressure technique: Press both sides simultaneously using your middle fingers or index fingers. Apply circular acupressure 10 times while rotating slowly. Starting from the area where you feel pain, massage within a 3cm range by moving up and down.
5. Xiaxie — EX-B2
Location: Below the spinous processes of the vertebrae (from 1st thoracic to 5th lumbar vertebra), approximately 1 finger width (about 1.3cm) laterally from the center line of the spine. Multiple points are distributed on both sides of the spine.
Benefits: Releases muscle knots throughout the back and lower back and promotes blood circulation. Fundamentally resolves muscle tension that appears with chronic back pain.
Acupressure technique: Place a golf ball or massage stick against your upper back and apply acupressure by slowly moving it up and down. Alternatively, use your middle fingers to simultaneously press both sides of the spine while slowly moving from neck to lower back. Practice for 5 minutes every evening.
5-Minute Self-Care Routine
Morning routine (2 minutes): Upon waking, apply acupressure to Dachu (GV14) → Shenchu (GV12) in order, 10 times each while in bed. Stimulating the spine helps you start the day with energy.
Midday routine (1 minute): During work break, apply acupressure to Jingxiao (EX-B1) simultaneously with both hands 10 times. This releases stiffness in the back before afternoon work.
Evening routine (2 minutes): After work, lie on a bed or floor and stimulate Xiaxie (EX-B2) for 1 minute using a massage stick by slowly moving it up and down. Then apply acupressure to Fengmen (BL12) with your middle fingers 10 times. This promotes restful sleep.
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