Acupressure points help relieve backaches

Here’s a self-treatment guide to some acupressure points that may help relieve backaches. Keep in mind that this is for self-care and should not replace professional medical advice for persistent or severe back pain. Always consult a healthcare provider for proper diagnosis and treatment.

General Tips for Self-Administering Acupressure:

• Find a comfortable and quiet place where you can relax fully.
• Use firm but gentle pressure with your thumb, index, or middle finger. You can also use your knuckles or the heel of your hand for larger areas.
• Massage each point for about 1-2 minutes using circular or up-and-down motions.
• Breathe deeply and evenly while applying pressure.
• If you feel sharp pain, reduce the pressure immediately. Some tenderness is normal.
• You can repeat the massage on these points several times a day as needed.
• Avoid applying pressure to open wounds, bruises, varicose veins, or areas of swelling or inflammation.
• If you are pregnant, consult your doctor before using acupressure, as some points can have unintended effects.

Key Acupressure Points for Backache:

1. Sea of Energy (CV6 or Qihai):
   • Location: About 1.5 inches (two finger-widths) directly below your navel.
   • How to Apply Pressure: Use two or three fingers to apply gentle but firm pressure to this point. You can massage in small circles or apply steady pressure for 1-2 minutes.
   • Benefits: This point is believed to strengthen the lower back and core, and may help with general backache and fatigue.
2. Kidney Shu (BL23):
   • Location: On the lower back, about 1.5 inches (two finger-widths) outward from the spine, at the level of the second lumbar vertebra (you can usually find this by locating the bottom of your rib cage and moving down slightly). There are two points, one on each side of the spine.
   • How to Apply Pressure: Place your knuckles or thumbs on these points and apply firm, steady pressure or massage gently in small circles for 1-2 minutes.
   • Benefits: This point is traditionally used to strengthen the kidneys (in Traditional Chinese Medicine) and may help relieve lower back pain, especially chronic pain and stiffness.
3. Governing Vessel 26 (GV26 or Renzhong/Shuigou):
   • Location: This point is located on the midline of the face, in the groove directly below the nose and above the upper lip.
   • How to Apply Pressure: Use your index finger to apply firm pressure upwards towards the nose for about 1 minute.
   • Benefits: While not directly on the back, stimulating this point can help relax the body and may indirectly alleviate back pain associated with tension or stress. It’s also used for other conditions like fainting.
4. Commanding Middle (B54 or Weizhong):
   • Location: In the center of the back of the knee crease.
   • How to Apply Pressure: Bend your knee slightly to locate the point. Use your thumb or fingers to apply firm pressure and massage the area for 1-2 minutes. Repeat on the other leg.
   • Benefits: This point is often used for lower back pain, stiffness, and leg pain.
5. Bladder Meridian Points on the Legs (BL57 or Chengshan & BL60 or Kunlun):
   • Chengshan (BL57): Located on the back of the calf, directly below the belly of the calf muscle. You’ll feel a fleshy area.
     • How to Apply Pressure: Use your fingers to apply firm pressure and massage this point for 1-2 minutes on each leg.
     • Benefits: May help with lower back pain, leg cramps, and hemorrhoids.
   • Kunlun (BL60): Located in the depression between the outer ankle bone and the Achilles tendon.
     • How to Apply Pressure: Use your thumb or index finger to apply firm pressure and massage this point for 1-2 minutes on each ankle.
     • Benefits: May help with lower back pain, ankle pain, and headaches.
6. Sacral Points:
   • Location: Along the sacrum (the triangular bone at the base of your spine), there are several acupressure points. You can generally apply pressure to the fleshy areas on either side of the sacrum.
   • How to Apply Pressure: You can use your fists or the heels of your hands to gently apply pressure and massage the sacral area. Be careful not to apply direct pressure on the bony prominences.
   • Benefits: May help relieve lower back pain and sciatica.

Important Considerations:

• Listen to your body. If a point feels too painful, ease up on the pressure.
• Acupressure may provide temporary relief, but it’s not a substitute for medical treatment for chronic or severe back pain.
• If your back pain is due to an injury, a serious underlying condition, or is accompanied by other concerning symptoms like numbness, weakness, or bowel/bladder changes, seek immediate medical attention.
• Combine acupressure with other self-care measures like gentle stretching, proper posture, and heat or cold therapy as recommended by your healthcare provider.

This guide provides a starting point for exploring acupressure for backache. Experiment gently and see what works best for you.