🎯 Menstrual Pain Relief Self-Acupressure Routine 5 Minutes
- ⏱️ Duration: 5 minutes
- 📍 Number of acupoints: 5
- 🔄 Order: SP6 (Sanyinjiao) → CV4 (Guanyuan) → LR3 (Taichong) → SP8 (Diji) → ST36 (Zusanli)
- 💡 Benefits: Menstrual pain relief and improvement
🙋 Recommended For You If…
- Your lower abdomen aches before and after your period starts
- Menstrual cramps make daily activities difficult
- Your back also aches along with your period pain
- You want to manage the pain naturally and reduce reliance on painkillers
- You experience abdominal bloating and discomfort before your period
🧘 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 SP6 (Sanyinjiao) [0:00~1:00]
📍 Location: 4 finger-widths above the inner ankle bone
👆 Method: Use the opposite thumb to press the inner side of the shin, pushing upward along the bone.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: The key acupoint connected to the uterus! The most effective point for menstrual pain.
Step 2 — Press CV4 (Guanyuan) [1:00~2:00]
📍 Location: 4 finger-widths below the navel
👆 Method: Overlap both hands, place them below the navel, and gently rotate clockwise.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Warms the lower abdomen to reduce uterine cramping.
Step 3 — Press LR3 (Taichong) [2:00~3:00]
📍 Location: Where the bones of the big toe and second toe meet on the top of the foot
👆 Method: Use your thumb to press into the space between the bones, pushing toward the top of the foot.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Promotes Qi and blood circulation to relieve lower abdominal pain.
Step 4 — Press SP8 (Diji) [3:00~4:00]
📍 Location: 4 finger-widths below the inner side of the knee
👆 Method: Use your thumb to press firmly next to the bone below the inner knee. It may be a bit tender!
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Quickly reduces acute menstrual cramp pain.
Step 5 — Press ST36 (Zusanli) [4:00~5:00]
📍 Location: 4 finger-widths below the knee, on the outer side
👆 Method: Use your thumb to press firmly on the outer side of the shinbone. A heavy, full sensation means you’ve found the right spot.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Replenishes Qi and blood to boost overall condition.
🎉 Great job! Routine complete!
Finish with 3 deep breaths. Do you feel lighter?
📋 Quick-Reference Routine Chart
| Step | Acupoint | Location | Time | Effect |
|---|---|---|---|---|
| 1 | SP6 (Sanyinjiao) | 4 finger-widths above the inner ankle bone | 0:00~1:00 | The key acupoint connected to the uterus! The most effective point for menstrual pain. |
| 2 | CV4 (Guanyuan) | 4 finger-widths below the navel | 1:00~2:00 | Warms the lower abdomen to reduce uterine cramping. |
| 3 | LR3 (Taichong) | Where the bones of the big toe and second toe meet on the top of the foot | 2:00~3:00 | Promotes Qi and blood circulation to relieve lower abdominal pain. |
| 4 | SP8 (Diji) | 4 finger-widths below the inner side of the knee | 3:00~4:00 | Quickly reduces acute menstrual cramp pain. |
| 5 | ST36 (Zusanli) | 4 finger-widths below the knee, on the outer side | 4:00~5:00 | Replenishes Qi and blood to boost overall condition. |
🍯 Tips
- Starting 2–3 days before your period begins has a preventive effect.
- Placing a heat pack or warm towel on your abdomen while doing acupressure doubles the effect!
- During your period, it’s fine to increase to 3 times a day.
- Combining with warm ginger tea or jujube tea is even better for Qi and blood circulation.
❓ Frequently Asked Questions
Q. Does it work immediately when cramps are severe?
A. SP6 and SP8 have an immediate pain-relieving effect. You can usually feel the pain diminishing within 20–30 minutes after completing the 5-minute routine.
Q. Is it safe to combine with painkillers?
A. Yes, acupressure has no interaction with medication, so it is safe to combine. Using acupressure alongside medication can help reduce the amount of painkiller needed.
Q. Is it beneficial to do this when I’m not on my period?
A. Absolutely! Doing it regularly improves Qi and blood circulation so that period pain itself can lessen over time. Try doing it 3 or more times per week.
Q. I have uterine fibroids — is this routine safe for me?
A. Light stimulation is generally fine, but if the fibroids are large or there is heavy bleeding, consult a gynecologist or traditional medicine practitioner first.
Q. Is SP6 (Sanyinjiao) dangerous for pregnant women?
A. Yes, SP6 can stimulate uterine contractions, so pregnant women must never stimulate this acupoint. For pain during pregnancy, consult a gynecologist.
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