Introduction
Wrist pain from repetitive mouse use, smartphone manipulation, and lifting heavy objects is a common condition in modern life. While persistent pain can disrupt daily activities, Traditional Chinese Medicine teaches that stimulating specific acupoints around the wrist can alleviate pain and improve qi and blood circulation. This article introduces 5 effective acupoints for wrist pain and self-acupressure techniques.
5 Effective Acupoints for Wrist Pain
1. Waiguan (Outer Gate) — TE5
Location: 2 cun (approximately 6cm) above the dorsal wrist crease, in the depression between the radius (thumb side bone) and ulna (pinky side bone)
Effects: Relieves wrist and arm pain, improves blood circulation, alleviates elbow pain, improves nerve pain
Acupressure Technique: Apply vertical pressure to the Waiguan acupoint with the thumb of the opposite hand. Press deeply but without causing pain, holding for 3–5 seconds and releasing. Repeat 10 times. Practice 2–3 times daily for best results.
2. Daling (Great Mound) — PC7
Location: At the center of the palm-side wrist crease, in the depression between the two tendons (palmaris longus tendon and flexor carpi radialis tendon) visible when the wrist is flexed
Effects: Relieves wrist pain and stiffness, stabilizes heart and nerves, improves insomnia, alleviates numbness and tingling in the hands
Acupressure Technique: Daling is a very sensitive acupoint on the Pericardium meridian, so stimulate gently. Slowly press with the thumb while massaging lightly in circular motions. Practice for 1 minute on each hand, 2 times daily for optimal results.
3. Taiyuan (Great Abyss) — LU9
Location: Above the palm-side wrist crease where the radial artery pulse can be felt, in the area below the thumb on the wrist
Effects: Relieves wrist pain and swelling, improves lung function, alleviates cough, improves forearm pain
Acupressure Technique: Locate the Taiyuan acupoint with the opposite thumb and press gently. Since this area contains the radial artery, avoid pressing too firmly. Press for 10 seconds and release, repeating 5 times.
4. Yangxi (Yang Stream) — LI5
Location: Above the dorsal wrist crease, in the depression between the thumb side (extensor pollicis longus tendon) and finger side (extensor pollicis brevis tendon)
Effects: Relieves wrist and forearm pain, removes heat sensation, improves neck and shoulder tension, strengthens immunity
Acupressure Technique: Locate Yangxi with the thumb and repeatedly press and release slowly. Apply moderate pressure with slight discomfort, performing 5–10 times. Alternating stimulation of both wrists is more effective.
5. Tongli (Connecting) — HT5
Location: 1 cun (approximately 3cm) above the palm-side wrist crease, on the radial side (thumb side) of the flexor carpi ulnaris tendon
Effects: Relieves wrist and arm pain, regulates heart function, removes anxiety, improves blood circulation
Acupressure Technique: Press Tongli with the opposite thumb, holding for 3–5 seconds and releasing. Repeat 10 times. Since this is a Heart meridian acupoint, avoid overstimulating.
5-Minute Self-Care Routine
Perform the following sequence for 5 minutes in the morning or evening:
Step 1 (1 minute): Warm up by slowly rotating both wrists 5 times.
Step 2 (1 minute): Stimulate Waiguan (TE5) for 30 seconds on each wrist.
Step 3 (1 minute): Gently massage and stimulate Daling (PC7) for 30 seconds.
Step 4 (1 minute): Press Taiyuan (LU9) for 20 seconds on each side.
Step 5 (1 minute): Alternately stimulate Yangxi (LI5) and Tongli (HT5) for 30 seconds each.
By repeating this routine 1–2 times daily, you should notice improvement in wrist pain within 2 weeks. If pain is severe or does not improve, consult a Traditional Chinese Medicine practitioner.
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