🎯 Back Pain Self-Acupressure Routine 5 Minutes
- ⏱️ Duration: 5 minutes
- 📍 Number of acupoints: 5
- 🔄 Order: BL23 (Shenshu) → BL40 (Weizhong) → GV4 (Mingmen) → BL25 (Dachangshu) → KI3 (Taixi)
- 💡 Benefits: Back pain relief and improvement
🙋 Recommended For You If…
- Your back is stiff after sitting for long periods
- Your back feels sore and tight when you wake up in the morning
- Your back aches after driving for a long time
- Your back feels fatigued after carrying heavy loads
- Your back feels cold and chilly
🧘 Before You Begin
- Find a comfortable position. You can sit on a chair or comfortably on the floor.
- Rub your hands together to warm them up. Warm hands stimulate acupoints more effectively.
- Take 3 deep breaths in and out. Inhale through your nose and exhale slowly through your mouth.
Ready? Let’s get started! 💪
⏱️ Start the 5-Minute Routine!
Spend 1 minute on each acupoint — 5 minutes total. Follow along slowly!
Step 1 — Press BL23 (Shenshu) [0:00~1:00]
📍 Location: Between the 2nd and 3rd lumbar vertebrae, 2 finger-widths on either side of the spine
👆 Method: Place both fists against both sides of your lower back and rub up and down. Keep going until it feels warm!
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Strengthens kidney energy to address the root cause of back pain.
Step 2 — Press BL40 (Weizhong) [1:00~2:00]
📍 Location: The center of the back of the knee crease
👆 Method: Sit in a chair with your knee slightly bent, and press the center of the knee crease with the middle fingers of both hands.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Relieves pain that radiates from the back down to the legs.
Step 3 — Press GV4 (Mingmen) [2:00~3:00]
📍 Location: On the spine at the level of the navel (on the back)
👆 Method: Overlap both hands and place them on the spine at the back, then rub in circular motions.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Replenishes yang energy in the lower back, warming a cold, aching back.
Step 4 — Press BL25 (Dachangshu) [3:00~4:00]
📍 Location: Between the 4th and 5th lumbar vertebrae, 2 finger-widths on either side
👆 Method: Place both thumbs on the upper part of the pelvis at the lower back and press firmly.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Directly relieves lower back pain and stiffness.
Step 5 — Press KI3 (Taixi) [4:00~5:00]
📍 Location: Between the inner ankle bone and the Achilles tendon
👆 Method: Use the opposite thumb to press into the hollow between the inner ankle bone and the Achilles tendon.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Nourishes kidney energy to build foundational stamina for the back.
🎉 Great job! Routine complete!
Finish with 3 deep breaths. Do you feel lighter?
📋 Quick-Reference Routine Chart
| Step | Acupoint | Location | Time | Effect |
|---|---|---|---|---|
| 1 | BL23 (Shenshu) | Between the 2nd and 3rd lumbar vertebrae, 2 finger-widths on either side of the spine | 0:00~1:00 | Strengthens kidney energy to address the root cause of back pain. |
| 2 | BL40 (Weizhong) | The center of the back of the knee crease | 1:00~2:00 | Relieves pain that radiates from the back down to the legs. |
| 3 | GV4 (Mingmen) | On the spine at the level of the navel (on the back) | 2:00~3:00 | Replenishes yang energy in the lower back, warming a cold, aching back. |
| 4 | BL25 (Dachangshu) | Between the 4th and 5th lumbar vertebrae, 2 finger-widths on either side | 3:00~4:00 | Directly relieves lower back pain and stiffness. |
| 5 | KI3 (Taixi) | Between the inner ankle bone and the Achilles tendon | 4:00~5:00 | Nourishes kidney energy to build foundational stamina for the back. |
🍯 Tips
- Doing it right after waking up in the morning and before bed is most effective.
- Warming your lower back with a warm towel before acupressure makes it even more effective.
- For acute back pain (e.g., a sudden strain), do not push through — visit a doctor first.
- Combining acupressure with gentle back stretches afterward creates a synergistic effect.
❓ Frequently Asked Questions
Q. Can people with a herniated disc do this acupressure routine?
A. It may help with mild disc symptoms, but if you have leg numbness or severe pain, please see an orthopedic specialist or traditional medicine practitioner first.
Q. Can I do back acupressure on my own?
A. Yes! BL23 and BL25 can easily be done alone by rubbing with your fists. BL40 and KI3 can be comfortably reached in a seated position.
Q. Can I use a tennis ball?
A. That’s a great idea! Lying on the floor with a tennis ball placed under your lower back is an effective way to stimulate BL23 and BL25.
Q. How often should I do back acupressure?
A. For chronic back pain, try doing it 2–3 times a day for at least 2 weeks. You will gradually feel the pain diminishing.
Q. Is it okay to exercise after back acupressure?
A. Light stretching or walking is fine. However, for high-intensity exercise such as heavy weightlifting, it is safer to wait at least 30 minutes after acupressure.
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