One-line summary: Back pain can be self-managed through regular acupressure on Jianjing, Fengchi, and Tianzhui acupoints, which relieves muscle tension and improves blood circulation.
Back Pain: Why Does It Occur and How to Address It?
Back pain has become a chronic condition in modern life. Prolonged sitting at work, smartphone use, and poor posture cause the muscles around the cervical and thoracic vertebrae to become stiff, leading to pain. The entire neck, shoulders, and back feel tense and heavy, which occurs because blood circulation is impaired and muscles lack oxygen.
In traditional Chinese medicine, such back pain is addressed fundamentally through acupoint stimulation. When specific acupoints are pressed, muscle tension releases, and blood and qi (energy) circulation improves along the meridians, alleviating pain. Without medication, immediate relief can be felt using just your fingers, making this method ideal for modern self-care.
5 Acupoints for Back Pain Relief — Precise Locations and Acupressure Techniques
1. Jianjing (肩井, GB21) — Immediate Relaxation of Shoulder and Upper Back Muscles
WHO Code: GB21 (Gallbladder Meridian 21) Location: The midpoint of the line extending from the back of the neck toward the shoulder tip. It is the highest point of the shoulder muscle that becomes most prominent when bending the neck forward. Acupressure technique: Press with your thumb for 3 seconds and rest for 2 seconds, repeating for 1 minute. Alternating acupressure on both Jianjing points quickly releases muscle tension throughout the shoulders and back. Effect: Most effective for releasing shoulder knots (hardened muscles), and excellent for neck stiffness, migraines, and upper body tension caused by stress. Immediately after acupressure, pain significantly decreases along with a warming sensation.
2. Fengchi (風池, GB20) — Improved Blood Flow to Cervical Vertebrae and Brain
WHO Code: GB20 (Gallbladder Meridian 20) Location: The back of the neck, in the hollow area between the cervical vertebra 7 and shoulder blade. Follow the back of your neck upward with your finger until you find the hollow area just below the hairline. Acupressure technique: Gently press simultaneously with both thumbs, using an upward pushing motion for 3 seconds, then rest for 2 seconds, repeating for 1 minute. Continue repeating until the stiffness in the neck releases. Effect: Improves blood circulation around the cervical vertebrae, quickly alleviating back of neck pain, cervical headaches, and neck stiffness. As blood flow to the brain increases, feelings of heaviness also ease.
3. Tianzhui (天柱, BL10) — Lower Cervical and Upper Back Connection Area
WHO Code: BL10 (Bladder Meridian 10) Location: The center of the back of the neck, located at the outer boundary of the sternocleidomastoid muscle (neck side muscle). It is the point directly below where the neck and shoulder meet when bending the neck slightly. Acupressure technique: Pinch with thumb and index finger while pressing for 3 seconds, then release for 2 seconds. Alternate sides for 1-2 minutes. A slight level of pain sensation is effective. Effect: Relieves tension in the muscle groups connecting the lower cervical vertebrae to the upper back, and is particularly effective when experiencing both neck and back pain. Fatigue is quickly relieved through improved blood circulation.
4. Quchi (曲池, LI11) — Widespread Upper Body Pain Relief
WHO Code: LI11 (Large Intestine Meridian 11) Location: The outer end of the elbow crease on the front of the elbow. It is the outermost point on the inner side of the elbow when the arm is bent. Acupressure technique: Press firmly with your thumb in a vertical direction for 3-5 seconds, then release. Repeat for 1 minute. Alternating between both arms increases the effect throughout the upper body. Effect: Since it stimulates nerve areas throughout the upper body along the Large Intestine Meridian, it relieves not only back pain but also arm numbness, elbow pain, and widespread upper body tension. Particularly effective for nerve-related pain.
5. Feishu (肺兪, BL13) — Deep Relaxation of Central Back Muscle Groups
WHO Code: BL13 (Bladder Meridian 13) Location: The center of the back, approximately 2 cm to the side of the thoracic vertebra 3 spinous process (the protruding part of the vertebra) on the Bladder Meridian. The precise location is approximately one finger width to the side of the vertebrae on both sides. Acupressure technique: Place a tennis ball under your back and lean against a wall for deep pressure, or lie flat and press firmly with your thumb in a vertical direction for 3-5 seconds, then release. Repeat for 1 minute. Effect: Most effective for releasing deep knots in the central back muscle groups, improving breathing comfort and relieving chest discomfort. Improved respiration deepens overall body relaxation further.
5-Minute Self-Acupressure Routine — Effective Order and Time Distribution
Preparation: Sit or lie down comfortably. It’s better to begin after a warm bath when muscles are already relaxed.
Jianjing Acupressure (1 minute) Place your thumbs on both Jianjing points and repeat “press for 3 seconds and rest for 2 seconds.” You’ll feel the heaviness in your shoulders ease.
Fengchi Acupressure (1 minute) Gently press simultaneously with both thumbs, using an upward pushing motion. You’ll notice the stiffness in the back of the neck ease and your mind becomes clearer.
Tianzhui Acupressure (1 minute) Alternate sides, pinching with thumb and index finger, pressing for 3 seconds then releasing for 2 seconds.
Quchi Acupressure (1 minute) Alternate between both arms, pressing firmly with your thumb in a vertical direction and then releasing, repeating this motion.
Feishu Acupressure (1 minute) Lie flat and repeat vertical thumb pressing on both Feishu points on either side of the center back, or place a tennis ball underneath and lean against a wall to stimulate.
After completion: Perform gentle neck stretches in 4 directions for 5-10 seconds each right after acupressure, and the effects will be even more pronounced.
⚠️ Medical Disclaimer: This article is provided for informational purposes and does not replace professional medical diagnosis or treatment. If back pain persists for more than 3 days, or if symptoms such as arm numbness, leg numbness, abnormal bowel/bladder function, or high fever accompany the pain, please consult a healthcare professional (medical doctor or acupuncturist). You may have serious conditions such as fractures, herniated discs, or spinal compression.
One-line Summary: Wrist pain can be relieved by regularly stimulating the TE5, PC6, PC7, LI4, and TE5 acupoints to improve qi and blood circulation through the meridians. Self-acupressure is a cost-effective pain management method.
Introduction
Mouse clicks, smartphone touches, cooking, laundry—modern people’s wrists move constantly without rest. Symptoms such as “frequent tingling in the wrist,” “pain when bending the wrist,” and “stiffness and soreness in the wrist” are common discomforts among office workers and students.
The causes of wrist pain are varied. Muscle fatigue from repetitive movements, carpal tunnel syndrome (CTS), sprains, or cervical spine issues can affect the wrist. In traditional Chinese medicine, wrist pain is viewed as an imbalance in meridian function, and improving qi and blood circulation through stimulation of specific acupoints is considered important.
The five acupoints introduced in this article are particularly known to be effective for relieving wrist pain. Because they can be easily stimulated at the office, at home, or while traveling, they will become an essential self-care tool for office workers.
5 Acupoints for Relieving Wrist Pain
1. TE5, Waigguan (外關) — The Primary Acupoint for Wrist Pain
Location: This acupoint belongs to the Triple Burner meridian. It is located on the back of the wrist, approximately 2-3cm above the wrist crease toward the forearm, in the space between the radius (thumb bone) and ulna (pinky bone). More precisely, when you extend your wrist, it is located approximately 2-3cm above the midpoint between the two bones on the back of your hand.
Benefits: TE5 is effective for wrist pain, elbow pain, and brachial neuralgia. It is particularly excellent for alleviating pain that occurs when bending or extending the wrist, and in traditional Chinese medicine, it is also used to treat “external pathogenic diseases” (diseases caused by external pathogens).
Technique: Apply vertical pressure to the TE5 area with the tip of your thumb. Press and release repeatedly for 3-5 seconds at an intensity where you feel soreness that is also refreshing. Perform this on both hands alternately, each for 3 minutes.
2. PC6, Neiguan (內關) — Wrist Pain and Stress Relief
Location: This acupoint belongs to the Pericardium meridian and is located on the inner side of the wrist (toward the fingers). From the inner wrist crease, go up toward the forearm approximately 2-3cm, positioning it at the center between the two tendons (palmaris longus and flexor carpi radialis). Simply, it is located one to two finger-widths above the inner wrist crease toward the forearm.
Benefits: PC6 relieves not only wrist pain but also finger numbness, arm pain, and chest palpitations caused by anxiety and stress. It is a very suitable acupoint for stress-related wrist pain in modern people.
Technique: Press directly with your thumb or massage by rubbing with the knuckle of your opposite hand’s finger. Use medium intensity, rubbing at a pace of approximately 60-80 strokes per minute. Perform this on both sides for 2 minutes each.
3. PC7, Daling (大陵) — Wrist Pain and Sleep Improvement
Location: This acupoint belongs to the Pericardium meridian and is located at the center of the wrist crease on the palm side. When you slightly extend your wrist, you will see two tendons on the inner side of the wrist, and Daling is located directly between them. When you bend your fingers toward the wrist, a crease appears, and Daling is at the center of that crease.
Benefits: PC7 is effective for wrist pain, arm numbness, and improving insomnia and anxiety. It is particularly useful when wrist pain interferes with sleep, and it also has a calming effect on the mind.
Technique: Press vertically with your thumb. Press and release repeatedly for 3-5 seconds at an intensity with slight discomfort. Particularly if you stimulate this for 1-2 minutes before bed, it can also help improve sleep.
4. LI4, Hegu (合谷) — A Master Acupoint for Whole-Body Pain Relief
Location: This acupoint belongs to the Large Intestine meridian and is located in the bony space between the thumb and index finger (between the 1st and 2nd metacarpal bones). When you open your hand, it is located on the back of the hand between the thumb and index finger, at the point above the muscle (first dorsal interosseous muscle) that rises when you bring your fingers together.
Benefits: LI4 is called the “master acupoint for whole-body pain relief” and alleviates not only wrist pain but also headaches, neck pain, elbow pain, and various other pain throughout the body. It is also widely used for colds, fever, and stress relief.
Technique: Press with the thumb of your opposite hand using moderate to strong pressure. Repeat pressing and releasing for 5-10 seconds, doing this 3-5 times. When pressing, you should feel an “achy but refreshing” sensation for the technique to be effective. Perform this on both hands for 2-3 minutes each.
5. TE5, Waigguan (外關) — Forearm and Lateral Wrist Pain
Location: This acupoint belongs to the Triple Burner meridian and is located approximately 2-3cm above the wrist crease on the back of the wrist toward the forearm. It is in the same area as TE5 but more precisely positioned closer to the radius (thumb bone). When you slightly extend your wrist, it is located above the space between the two bones on the back of the wrist, going up toward the forearm.
Benefits: TE5 alleviates lateral forearm pain, lateral wrist pain, and stiffness in the neck. It is particularly effective when experiencing lateral wrist pain from mouse use.
Technique: Press with your thumb at a right angle. Repeat pressing and releasing for 3-5 seconds using medium pressure. Perform this on both hands for 2-3 minutes each, 2-3 times a day.
5-Minute Self-Acupressure Routine — A Simple Program You Can Do at the Office
Preparation (30 seconds): Sit in a comfortable position and rest both hands on the desk. Take 3-4 slow, deep breaths before starting.
Acupoint 1: TE5 (1 minute): Start with the left hand TE5. Repeat pressing for 30 seconds with your thumb, then perform the same technique on the right hand for 30 seconds.
Acupoint 2: PC6 (1 minute): Stimulate the left hand PC6 by rubbing for 30 seconds, then perform the same on the right hand for 30 seconds.
Acupoint 3: PC7 (1 minute): Repeat pressing the left hand PC7 for 30 seconds, then perform the same on the right hand for 30 seconds.
Acupoint 4: LI4 (1 minute): Repeat pressing the left hand LI4 strongly for 30 seconds, then perform the same on the right hand for 30 seconds.
Acupoint 5: TE5 (1 minute): Repeat pressing the left hand TE5 for 30 seconds, then perform the same on the right hand for 30 seconds.
Cool-down (1 minute): Gently shake both hands and slowly rotate your wrists clockwise and counterclockwise. For even better results, immerse your wrists in cold water for 3-5 seconds and then wrap them with a warm towel.
Recommended Times: Right after waking in the morning, 1 hour after lunch, and after leaving work in the evening—three times a day is ideal. When symptoms are severe, you can do this 4-5 times a day, but avoid excessive stimulation.
Additional Tips for Wrist Pain Acupoint Acupressure
Use Heat Therapy: Soaking your wrist in warm water for 1-2 minutes or applying a warm compress before acupressure can improve blood circulation and enhance the acupressure effects.
Correct Intensity: Acupoint acupressure is most effective at an intensity that is “achy but refreshing.” Avoid excessive stimulation, and stop immediately if pain worsens.
Maintain Consistency: Acupoint acupressure shows minimal effects from just one or two sessions. You need to perform it consistently for at least 2-3 weeks to feel improvement.
Combine with Other Treatments: Acupoint acupressure is even more effective when combined with wrist stretching, physical therapy, and lifestyle improvements.
⚠️ Medical Disclaimer: This article is written for informational health purposes and does not replace professional medical diagnosis or treatment. If wrist pain persists for more than 2 weeks, or if severe pain, swelling, numbness, or weakness is present, please consult a medical professional (doctor, orthopedic specialist, or acupuncturist). This is especially important if you have or suspect an underlying condition such as carpal tunnel syndrome or rheumatoid arthritis.
🤰 Pregnancy Warning: Among the acupoints introduced above, LI4 should be avoided during pregnancy as it can trigger uterine contractions. TE5, PC6, PC7, and TE5 are relatively safer; however, if you are pregnant or may be pregnant, please consult with an acupuncturist or medical professional before performing these techniques.
