Lower Back Pain — Something Everyone Experiences
Whether from sitting at a desk all day, lifting heavy objects, or that “ugh” moment getting out of bed in the morning — lower back pain is incredibly common and can really disrupt your daily life. Acupressure can help loosen tight back muscles and improve blood circulation!
1. Shenshu (BL23) — The Core Acupoint for Back Health
Where Is It?
Located about two finger-widths to each side of the 2nd-3rd lumbar vertebrae. At about belt height, feel along each side of the spine for a tender spot.
How to Press
- Make fists with both hands and press Shenshu with the second knuckle
- Press for 3-5 seconds → rest for 3 seconds, repeat 10 times
- Pressing in circular motions feels even more relieving
Benefits: Supports kidney function and is excellent for chronic lower back pain and fatigue relief. The name means “the transport point of the kidney.”
2. Weizhong (BL40) — The Miracle Point for Lower Back Pain
Where Is It?
Right in the center of the back of the knee (popliteal crease). Slightly bend your knee and find the middle of the crease that forms on the back.
How to Press
- Sit on the floor with knees slightly bent
- Press the center of the popliteal crease firmly with both thumbs
- Press for 5 seconds → rest for 3 seconds, repeat 10 times on each side
Benefits: In traditional medicine, there’s a saying: “For back and lower back pain, seek Weizhong.” You can feel immediate effects for acute lower back pain.
3. Mingmen (GV4) — The Gate of Vitality
Where Is It?
Located directly on the spine at navel height on the back side. Feel for the center of the spine at belt height.
How to Press
- Make a fist and rub the Mingmen area up and down with the back of your hand
- Rub for 30 seconds to 1 minute until it feels warm
- Then press firmly with your thumb for 3-5 seconds, 10 times
Benefits: Warms the lower back and replenishes vital energy. Especially good for chronic lower back pain and cold sensitivity.
4. Dachangshu (BL25) — Improves Lower Body Circulation
Where Is It?
Located about two finger-widths to each side of the 4th-5th lumbar vertebrae. Find it at the height of the top of the iliac crest (hip bone).
How to Press
- Place both thumbs on your lower back and press on Dachangshu
- Press for 3-5 seconds → rest for 3 seconds, repeat 10 times
- Leaning slightly backward while pressing is even more effective
Benefits: Great for lower back pain and improving intestinal function. This acupoint regulates the energy of the large intestine.
5. Taixi (KI3) — From Ankle to Lower Back
Where Is It?
In the depression between the inner ankle bone (medial malleolus) and the Achilles tendon. Feel behind the ankle bone to find it easily.
How to Press
- Use your thumb to find the depression behind the inner ankle bone
- Press firmly for 3-5 seconds → rest for 3 seconds, 10 times on each side
- The exact location is where you can feel a pulse
Benefits: Strengthens the lower back through the Kidney meridian. Also effective for chronic lower back pain and cold knees.
At-a-Glance Comparison
| Acupoint | Location | Best For | Difficulty |
|---|---|---|---|
| Shenshu BL23 | Both sides of lumbar spine | Chronic back pain, fatigue | Medium |
| Weizhong BL40 | Back of knee crease | Acute back pain (miracle point) | Easy |
| Mingmen GV4 | Center of back spine | Cold sensitivity, vitality | Medium |
| Dachangshu BL25 | Both sides of lower spine | Lower body circulation, intestinal function | Medium |
| Taixi KI3 | Behind inner ankle bone | Back strengthening, cold knees | Easy |
Synergistic Combinations
- Shenshu + Weizhong: The golden combination for lower back pain. Unblocks the meridian from top to bottom.
- Mingmen + Shenshu: Stimulates the center and both sides of the lower back simultaneously for overall relief.
- Taixi + Shenshu: Connects the Kidney meridian from bottom to top, strengthening the foundation of your back.
Frequently Asked Questions
How many times a day should I do acupressure for lower back pain?
2-3 times a day, morning and evening is ideal. About 5-10 minutes per session is enough.
Can I directly press my lower back when it hurts?
Yes, but don’t press the painful area too hard. Find the exact acupoint location and apply moderate pressure.
Can acupressure alone cure a herniated disc?
Acupressure can help relieve mild lower back pain. However, for conditions like herniated discs, you must seek proper medical treatment.
What position should I be in for lower back acupressure?
Lying face down or on your side is ideal. When sitting, keep your back straight while applying acupressure.
Is it okay to combine exercise with acupressure?
Yes! Doing acupressure after light stretching is even more effective. Pressing acupoints when muscles are relaxed enhances the benefits.
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