Stimulating pressure points throughout the body can promote blood flow and improve flexibility – Photo courtesy of skynesher / E+
In medicine, few treatment or diagnostic processes can boast as lengthy a history as acupuncture. This ancient practice traces back to as early as 100 B.C., when the first account of acupuncture for medical purposes was documented in The Yellow Emperor's Classic of Internal Medicine. Some evidence suggests that sharpened bones and stones might have been used for acupuncture as early as 6000 B.C.
Part of acupuncture’s staying power is in its apparent effectiveness in alleviating a wide range of ailments, from insomnia and chronic fatigue to anxiety, physical pain, and even nausea. Practitioners typically use specialized, fine needles to stimulate pressure points along the body during treatment sessions. However, you can stimulate these same pressure points through massage, a practice known as acupressure.
We chatted with some experts to learn key pressure points for relieving various symptoms and some acupressure techniques you can try at home — no needles required!
What are pressure points?
Pressure points are specific areas along the body that, when stimulated, elicit a physiological healing response in the body and brain. According to Dr. Haley Parker, director of clinical operations and an acupuncturist at Virginia University of Integrative Medicine (VUIM), acupuncture and acupressure can be combined with other medical techniques to stimulate or maintain healing cycles.
“Pressure point therapy can help relieve chronic pain, headaches, migraines, and muscle tension by stimulating specific points that may release built-up tension and trigger the body’s natural pain-relief mechanisms,” Parker says. Applying pressure to specific points also can stimulate the parasympathetic nervous system, which helps reduce stress and induce a state of calm.
You'll find pressure points on the head, back, hands, feet, legs, and back. Stimulating some of these pressure points can promote better blood flow, help improve joint flexibility and range of motion, and support your body's immune response and digestive health. Acupuncturists will use more specific tools and techniques, like needles or electrical pulses, on these same pressure points to elicit more specific, and sometimes stronger, responses.
10 essential pressure points to know
Pressure points in your hands, feet, legs, head, and back can help alleviate troublesome health symptoms – Photo courtesy of Group4 Studio / E+
According to VUIM's Dr. Lixing Lao, the body has more than 360 pressure points. You can stimulate these pressure points on your body by applying direct yet gentle pressure using your thumb or index finger. Press down and hold for at least 30 seconds; make small, circular motions on the pressure point if comfortable.
Below, Lao identifies 10 pressure points and their benefits when stimulated.
Head pressure points
Fengchi (GB20): The Fengchi point can be found where the base of the skull and top of the neck meet. Stimulating this pressure point can help with headache, vertigo, insomnia, pain and stiffness of the neck, blurred vision, and even the common cold. Lao says this is an area where many people carry tension from working and sitting.
Taiyang (Extraordinary Point): This pressure point is in the depression of your temple, specifically, around a fingerbreadth (the width of your finger) posterior to the midpoint between the end of your eyebrow and your hairline. Gentle pressure on the Taiyang point helps relieve headaches (especially in and around the temple), eye diseases, and deviation of the eyes and mouth.
Yingxiang (LI20): The Yingxiang point is immediately next to your nose, about halfway down your nasolabial groove. Acupuncturists use this pressure point to treat nasal obstruction (including sneezing) and rhinorrhea (or runny nose).
Pressure points for hands
Hegu (LI4): Pressing the Hegu point, located on the dorsum (or back) of the hand between the thumb and index finger, can treat a wide range of symptoms, including headache, eye pain, nasal obstruction, toothaches, and even a sore throat.
Neiguan (PC6): The Neiguan point is between the two large tendons on your inner wrist. You’ll want to move about two finger-widths down from the crease of your wrist to find this point. Applying pressure here is especially helpful for nausea and vomiting (and is safe for pregnant women), as well as the hiccups, insomnia, and irritability.
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Pressure points for the abdominal region
Zhongwan (CV12): This pressure point is (as its Chinese name suggests) truly in the center of your body. The Zhongwan point is about four fingerbreadths above your belly button and most frequently used to treat stomachache, abdominal distention, nausea, vomiting, acid regurgitation, and indigestion.
Guanyuan (CV4): Whereas the Zhongwan is above the belly button, the Guanyuan point is about the same distance (four fingerbreadths) below the belly button. This pressure point helps address frequent urination, retention of urine, irregular menstruation, lower abdominal pain, indigestion, and diarrhea.
Lower back pressure point
Shenshu (BL23): Applying pressure to this point on your lower back, specifically between the second and third lumbar vertebra, helps to address lower back pain, enuresis (urinary incontinence), and irregular menstruation.
Pressure points in the legs
Zusanli (ST36): This pressure point on the outer part of your lower leg is about four fingerbreadths below your kneecap and one fingerbreadth toward the border of your tibia (or shinbone). Use this pressure point to address a range of stomach-related issues, including stomachaches, vomiting, indigestion, and abdominal distension.
Sanyinjiao (SP6): The Sanyinjiao point is located about four fingerbreadths above the ankle bone. Applying pressure here has helped some patients with menstrual and fertility issues, including severe cramping, irregular menstruation, infertility, impotence, and in some cases, is used to help speed along delayed labor in pregnant women.
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DIY acupressure picks
You can do a lot at home to alleviate pain and discomfort through acupressure. Here are a few recommended products.
ProsourceFit Acupressure Mat and Pillow Set
ProsourceFit Acupressure Mat and Pillow Set – Photo courtesy of Amazon
Some call it a bed of needles, but 20 minutes on the ProsourceFit Acupressure Mat and Pillow Set has many benefits. The cotton mat with 6,210 acupressure points (the neck pillow has 1,782 acupressure points) promotes relaxation and circulation to relieve aches and pains, releases endorphins, increases energy, and helps rejuvenate your body. It's good to use post-workout; folks with chronic pain swear by its healing properties.
Buy now on Amazon: ProsourceFit Acupressure Mat and Pillow Set
FeelFree Sport Stainless Steel Manual Acupuncture Pen
FeelFree Sport Stainless Steel Manual Acupuncture Pen – Photo courtesy of Amazon
The FeelFree Sport Stainless Steel Manual Acupuncture Pen is small but has a big impact. Press the tip of the pen on any part of the body — thighs, hands, wrists, feet, arms, calves, back, neck, hamstrings — for deep-tissue manual massage on the go. It's an excellent tool for relieving pain and stress while traveling.
Buy now on Amazon: FeelFree Sport Stainless Steel Manual Acupuncture Pen
Comfecto Acupressure Massage Slippers with Earth Stone
Comfecto Acupressure Massage Slippers with Earth Stone – Photo courtesy of Amazon
These slip-on acupressure massage slippers are lined with natural cobblestones to help stimulate pressure points on your feet. The points connect to different body parts to relieve lower back pain, migraines, plantar fasciitis, arthritis, neuropathy, and sore arches. Note: They hurt. Wear thick socks and only use them for a few minutes first, and increase the time as you tolerate them more.
Buy now on Amazon: Comfecto Acupressure Massage Slippers with Earth Stone
