Introduction
Back pain that comes whether you’re sitting at a desk, lifting heavy objects, or doing nothing at all. For you who sigh every night lying in bed, I’ve prepared this article. Rather than relying only on pharmacy patches and painkillers, awaken the natural healing points already built into your body. With just 5 acupoints verified by traditional medicine for centuries, you can open a new chapter in back pain management.
5 Acupoints Effective for Back Pain
1. KI3
Location: Located on the inner side of the foot, in the depression between the medial malleolus and the Achilles tendon. When you press the inner side of the foot with your finger, the slightly recessed hollow area is KI3.
Effects: KI3 is an important point on the Kidney meridian, strengthening kidney function and replenishing lumbar region energy. It is particularly excellent for relieving chronic back pain and pain caused by lumbar weakness. It also relieves foot fatigue and improves qi and blood circulation throughout the body.
Acupressure Technique: Sit in a comfortable position and place one leg over the opposite knee. Place your thumb on KI3 and repeat for 1 minute with a rhythm of pressing slowly for 3 seconds and releasing for 2 seconds. A slightly tender pressure is appropriate, and stimulate both feet.
2. BL23
Location: On the back, at the level below the spinous process of the second lumbar vertebra (the bone that protrudes when you press your finger on the upper back), approximately 1.5 cun (about 4.5 cm) away from both sides of the spinal midline. You can think of it as the area below both sides of the lower back.
Effects: BL23 is the most important back point on the Bladder meridian. It directly stimulates the kidneys and lumbar vertebrae to address the root cause of back pain. It relieves tension in the back muscles and promotes blood circulation around the spine, making it effective for both acute and chronic back pain.
Acupressure Technique: Standing, place your fists on the back of your lower back and locate BL23 with your thumbs and press. Alternatively, while lying down, place a tennis ball on BL23 and slowly apply body weight for 3 seconds, repeating 10 times. Avoid pressing to the point of pain, and continue until you feel a warm, soothing sensation.
3. CV4
Location: On the front of the abdomen, a point on the anterior midline approximately 3 cun (about 9 cm) below the navel. You can find it by going down from the navel toward the pubic bone, about three finger-widths away.
Effects: CV4, known as the “treasury of qi,” governs original qi throughout the body. It relieves fundamental weakness and fatigue in the lower back, replenishes kidney energy, and eases tension in muscles around the lumbar spine. It has comprehensive effects that improve not only back pain but also fatigue, cold sensitivity, and menstrual cramps.
Acupressure Technique: Lie down and comfortably expose your abdomen. Place your index, middle, and ring fingers together on CV4 and press slowly and deeply. Press for 5 seconds and release for 2 seconds, continuing for 1 minute. Start with light pressure initially, and once your body adapts, you can press more deeply.
4. CV6
Location: On the front of the abdomen, a point on the anterior midline approximately 1.5 cun (about 4.5 cm) below the navel. It is above CV4, located about 1.5 finger-widths directly below the navel.
Effects: CV6, meaning the “sea of qi,” is, along with CV4, the center of abdominal energy. It strengthens lower back strength and activates deep abdominal muscles to increase spinal stability. It is particularly effective for improving back pain caused by poor posture or weak abdominal muscles, and also strengthens immunity.
Acupressure Technique: Lying down, place your index and middle fingers overlapped on CV6. Massage in circular motions like spreading butter, slowly 10 times clockwise and 10 times counterclockwise. Continue until you feel a warm, comfortable sensation rather than pain. Performing this before sleep at night also helps promote better sleep.
5. SI3
Location: On the lateral side of the little finger, in the depression at the red-white dividing line (where the red and white skin tones meet on the hand) behind the fifth metacarpophalangeal joint. When you make a fist, it is the hollow area below the little finger.
Effects: SI3 is an important point on the Small Intestine meridian, connected to the neck, shoulders, and arms, relieving upper body tension. Through this, it indirectly relieves tension in the upper back and entire spine. It also regulates nerve stimulation, making it particularly effective for nerve-related back pain and stress-induced back pain.
Acupressure Technique: Use your other hand’s thumb to locate SI3 on one hand. Initially, press with a slightly tender pressure for 3 seconds and release for 2 seconds, repeating for 1 minute. Stimulate both hands, and you can perform this whenever you’re sitting or during breaks at work.
5-Minute Self-Routine
The evening, when your back is most stiff throughout the day, is optimal. Following this sequence takes exactly 5 minutes:
Step 1 (1 minute): Alternate pressing KI3 on both feet. While sitting, place one foot at a time over the opposite knee and perform the technique.
Step 2 (1 minute): Stimulate BL23 on both sides of the back with your thumbs in sequence. While standing, place your fists behind your back and perform the technique.
Step 3 (1 minute): Lying down, press CV4 and CV6 in sequence. For CV4, press for 5 seconds and release for 2 seconds repeatedly; for CV6, massage in circular motions.
Step 4 (2 minutes): Alternate pressing SI3 on both hands for 1 minute each. You can perform this sitting anywhere, and since this step relieves tension throughout the body, do it at a relaxed pace.
By consistently following this routine 5-6 times per week, you can experience noticeable improvement in back stiffness within 2 weeks.
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