If you’re dealing with back pain, especially from a herniated disc or sciatica, doing acupressure can help. Acupressure is simply the process of stimulating specific points of your body that trigger the release of pain-relieving chemicals and relax your muscles. Not only is it easy to do, but you can perform it yourself in the comfort of your home! Read on for a full list of acupressure points that can relieve back pain fast.[1]

1

Small Intestine 4 (SI4)

  1. SI4 is on the pinky side of your hand, where the hand and wrist meet. While the acupressure point soothes back pain, it’s also helpful for dealing with headaches or a stiff neck. Bend your wrist slightly to find the point where your skin creases; this is the pressure point location. Press the spot with your index finger and rub it with small circular motions, massaging the pressure point for 30 seconds.[2]
    • Apply firm pressure but don’t cause yourself any pain in the process. The amount of force needed for acupressure can vary from person to person, so find a grip that works for you.
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2

Ling Gu (LI4)

  1. Ling Gu is between the thumb and first finger on the back of your hand. Activating the LI4 point on each hand helps relax your muscles and increase blood flow, relieving pain all around your body. Find the fleshy point between your thumb and index finger on one hand and press on it with your other index finger, directing pressure back towards your wrist. Massage the point for 30 seconds and then release.[3]
    • Once you do this on one hand, do it again for another 30 seconds on the other.
    • Repeat the movement 4 or 5 times on each hand to maximize its effectiveness. Try laying down on your back while you do it, as this can further help with your back pain.
3

Triple Energizer (TE3)

  1. TE3 is located in the groove between your fourth finger and pinky. Stimulate the TE3 to help with upper back pain, shoulder pain, headaches, and neck stiffness. Use your thumb to firmly rub the pressure point, directing the force back towards your wrist. Keep the pressure going for 1 minute, then gradually release and repeat the motion on your other hand.[4]
    • This pressure point can activate different parts of your brain, promoting increased circulation throughout your body and relaxed muscles.
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5

Kidney Shu (B23)

  1. Find the B23 points at waist level on each side of the spinal cord. Pressure points along the spine can alleviate discomfort regardless of where you feel the back pain! The B23 points are located just above the level of your hip bones, 2 finger-widths from your spine on either side. Reach around your lower back and press down on each point with your index fingers. Hold firmly for 2 minutes, then relax.[6]
    • Ask a friend to perform the acupressure after showing them a diagram of each pressure point if you lack the flexibility or strength to do it yourself.
    • Alternatively, if nobody is around, lay on your back and roll a tennis ball around the area for a few minutes.
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7

Bladder 48 (B48)

  1. The B48 points are 2 finger-widths from the bottom of your spine. Located sideways from the sacrum (tail bone), the B48 points can help relieve sciatica, plus lower back, pelvic, and hip pain. Position each of your thumbs over the B48 points and press down gradually, pushing your thumbs inward towards the center of your pelvis. Keep massaging for a couple of minutes, then release slowly.[8]
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8

Gallbladder 30 (G30)

  1. Your G30 points are located on the fleshy part of your buttocks. Using these pressure points can be as helpful as B48 in relieving lower back, pelvic, and hip pain. Find each pressure point midway between the top of the hipbone and the bottom of your buttocks. Press down and inward with your thumb towards the center of your buttocks, hold firmly for 2 minutes, then slowly release.[10]
    • The sciatic nerve is the thickest nerve in the body and runs down each leg through the buttocks region. Be careful not to irritate the sciatic nerves when putting pressure on those muscles.
10

Urinary Bladder 57 (UB57)

11

Liver 3 (LV3)

  1. The Liver 3 point is between your big and second toes. Not only can acupressure on your LV3 points relieve back pain, but it can also reduce your anxiety![13] Lay down on your back and bend your knee so you can reach out and hold your foot. Apply pressure to the LV3 point with your thumb (2 finger widths below the spot where your toes meet) and hold for 1 minute before repeating on the other foot.
    • Acupressure on the LV3 points can also help with insomnia and high blood pressure because it reduces anxiety.
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Expert Q&A
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  • Question
    What are the top acupressure points to target for relieving back pain?
    Peter D'Aquino, L.Ac, MS, NCCAOM
    Peter D'Aquino, L.Ac, MS, NCCAOM
    Licensed Acupuncturist
    Peter D'Aquino is an Acupuncturist and Diplomate in Oriental Medicine based in New York City. Peter is licensed to practice in New York State and holds board certification by the National Certification Commission for Acupuncture (NCCAOM) and Oriental Medicine in acupuncture and Chinese herbal medicine. He has 10 years of experience practicing holistic pain management and sports medicine. He specializes in treating pain and orthopedic conditions along with rehab, fitness, weight loss, and digestive issues. He is also certified as a Personal Trainer by The National Academy of Sports Medicine (NASM) and certified in Functional Range Conditioning (FRC) and Functional Range Release (FRR) movement therapy. He holds an MA in Acupuncture and Herbal Medicine from Pacific College of Oriental Medicine in New York (PCOM).
    Peter D'Aquino, L.Ac, MS, NCCAOM
    Licensed Acupuncturist
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    One of the most common areas I focus on for patients with back pain is in the hips. There's a muscle called the gluteus medius, which is in the back side of your hip, and you can relieve a lot of pain caused by excessive sitting by rolling a hard ball like a tennis ball across that area.
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Warnings

  • Don’t use acupressure on open wounds or swollen and inflamed areas (meaning they’re red or warm to the touch). Avoid areas with scar tissue, boils, blisters, or rashes.
    ⧼thumbs_response⧽
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About This Article

Peter D'Aquino, L.Ac, MS, NCCAOM
Co-authored by:
Licensed Acupuncturist
This article was co-authored by Peter D'Aquino, L.Ac, MS, NCCAOM and by wikiHow staff writer, Glenn Carreau. Peter D'Aquino is an Acupuncturist and Diplomate in Oriental Medicine based in New York City. Peter is licensed to practice in New York State and holds board certification by the National Certification Commission for Acupuncture (NCCAOM) and Oriental Medicine in acupuncture and Chinese herbal medicine. He has 10 years of experience practicing holistic pain management and sports medicine. He specializes in treating pain and orthopedic conditions along with rehab, fitness, weight loss, and digestive issues. He is also certified as a Personal Trainer by The National Academy of Sports Medicine (NASM) and certified in Functional Range Conditioning (FRC) and Functional Range Release (FRR) movement therapy. He holds an MA in Acupuncture and Herbal Medicine from Pacific College of Oriental Medicine in New York (PCOM). This article has been viewed 208,474 times.
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Co-authors: 13
Updated: November 15, 2022
Views: 208,474
Categories: Back Pain

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Article SummaryX

To use acupressure for back pain, locate the following areas on both sides of the spine: the paraspinal muscles just above your hip bones, the hip pressure points a few inches lateral to the tail bone and over the dimples above the butt muscles, and then the buttocks. For each region, press down and inwardly with your thumbs toward the muscles’ center, hold firmly for a couple of minutes, and then release gradually. Finally, apply ice wrapped in a thin towel to the thicker back and hip muscles for 15 minutes. To learn about more accessible acupressure points on the arms and legs, read on!

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