Introduction
Arm pain caused by computer work, smartphone use, lifting heavy objects, and other modern activities is a common concern for people today. When arm pain persists, not only does it make daily life inconvenient, but it can also create a vicious cycle of stiffness spreading to the shoulders and neck. Before relying on medication, stimulating just 5 small acupoints in your hands can have a great effect on pain relief.
5 Acupoints Effective for Arm Pain
1. Quchi — LI11
Location: When the elbow is bent 90 degrees, it is located at the outer end of the elbow crease (on the thumb side).
Effects: It is a key acupoint that directly relieves pain in the arm and elbow. It reduces heat, decreases inflammation, and relieves stiffness in the arm muscles. It is particularly effective for elbow pain such as tennis elbow or golfer’s elbow.
Acupressure Method: Press slowly with your thumb for 3-5 seconds while massaging in circular motions. The appropriate intensity is one where you feel slight discomfort. Repeat 10 times on each arm.
2. Shousanli — LI10
Location: It is located on the outer forearm, approximately 2 cun (about 6 cm) below the Quchi acupoint in the direction of the wrist.
Effects: It relieves forearm pain and promotes blood circulation. It reduces arm fatigue and releases muscle tension. It is particularly effective for heaviness and numbness caused by chronic arm pain.
Acupressure Method: Overlap your index and middle fingers and gently massage the Shousanli area up and down for 2-3 minutes. It is good to repeat 2-3 times per day.
3. Binao — LI14
Location: It is located at the center of the deltoid insertion on the lateral aspect of the arm, approximately 7 cun (about 21 cm) above the Quchi acupoint in the direction of the shoulder. When the arm is lowered, it is at the midpoint of the deltoid.
Effects: It relieves pain in the area connecting the arm and shoulder. It improves blood circulation and relieves muscle stiffness in the upper arm. It is particularly useful for people who also experience shoulder stiffness due to arm pain.
Acupressure Method: Press slowly with your thumb for 10-15 seconds, then release. Repeat this 5-10 times. Apply acupressure until you feel a slight cooling sensation.
4. Jianyu — LI15
Location: When the shoulder is raised 90 degrees, it is located in the anterior depression of the deltoid (the indented area). It is the indented area that appears on the shoulder when the arm is lifted to the side.
Effects: It relieves overall pain in the arm and shoulder. It particularly improves shoulder joint movement and significantly reduces the pain felt when lifting the arm. It is effective when arm pain occurs along with early-stage frozen shoulder or shoulder impingement syndrome.
Acupressure Method: With the arm lifted to the side, locate Jianyu with your index and middle fingers and apply acupressure by pressing for 3-5 seconds, repeating 5 times. Perform this on both shoulders.
5. Jiquan — HT1
Location: It is located at the deepest point in the center of the armpit (axilla), where you can feel the pulse of the axillary artery. When the arm is lifted to the side, it is at the center of the armpit.
Effects: It improves blood circulation throughout the entire arm and supports heart function. It relieves various uncomfortable symptoms such as numbness, heaviness, and coldness in the arm. It has a broad pain-relieving effect on the entire arm.
Acupressure Method: With the arm lifted, place your thumb on the Jiquan position in the armpit and press slowly for 3-5 seconds. Press gently, not forcefully, and repeat 5 times. Since there is a blood vessel here, avoid overly strong stimulation.
5-Minute Self-Care Routine
Step 1 (1 minute): Stimulate Quchi and Shousanli in order, each for 30 seconds using circular massage. Notice the sensation of forearm fatigue being relieved.
Step 2 (1 minute): Slowly apply acupressure to Binao and Jianyu, each for 30 seconds. Thoroughly release the connection area between the arm and shoulder.
Step 3 (1 minute): Gently press Jiquan 5 times to complete the overall circulation. Breathe deeply and focus on relaxation.
Step 4 (2 minutes): Gradually increase flexibility by repeatedly raising and lowering the arm slowly. Then perform stretches by slowly rotating the arm forward and backward.
If you repeat this routine twice daily, morning and evening, you can experience pain reduction effects within approximately 2-3 weeks.
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