Acupressure Points for Back Pain – Important Tips

Acupressure Points for Back Pain – Important Tips

Back pain is about as common as aches get, and it usually starts with some kind of strain or injury.

Maybe you lifted something badly at work. Maybe it’s a sports injury, a car accident, or something like that. Sometimes you’ll need chiropractic treatment, massage, Acupuncture, or physiotherapy to sort it out.

Acupuncture uses fine needles in the skin. Acupressure is the gentler cousin. You press on specific points with your elbow, fingers, or thumbs and work the sore areas that way. No needles, same map of points.

Always Consult a Doctor – Acupressure Points for Back Pain

If your back pain sticks around for more than a few days, get your doctor to look at it. Before you try acupressure, your doctor may prescribe anti-inflammatory medication to settle the pain down.

Or they might send you to a chiropractor, osteopath, or massage therapist if it won’t budge. Ordinary back pain often isn’t serious. Leave it alone, though, and it can turn into something worse, like:

• Spinal joint sprains
• Muscle strains
• Spinal nerve irritation
• Spinal disc degeneration

That’s why the doctor visit matters. You want to catch problems early. Acupressure suits typical, everyday back pain. It will not cure severe back pain, especially if it is cancer-related.

Decided to try it after talking to your doctor? Book in with a Traditional Chinese Medicine practitioner and learn the points properly. Expect about three treatments a week for about two weeks.

Back Acupoints:

Using Acupoints in the Back

Wherever your pain sits, certain Acupoints along the spine can help. They’re especially useful for pain from lifting heavy objects, arthritis, and similar problems.

Two of them, B-23 and B-47, sit in the Paraspinal muscles of the lower back, just above hipbone level. Work them on both sides of your spine. They help with lower back pain from pinched nerves and with pain that shoots down the leg.

These ones are easy to do yourself. Press down with your thumb, hold firmly for about one minute, then let go slowly.

Using Acupoints in the Hips

For lower back pain and hip pain, try B-48. It’s further down your backside, a few inches to the side of the tailbone, out over the dimples above your butt muscles.

Using Acupoints in the Buttocks

G-30 sits slightly below B-48, in the fleshiest part of the buttock. That’s the Piriformis muscle, underneath the larger Gluteus Maximus. Press down and inward with your thumb, working gradually toward the center of the buttock.

Hold it firmly for a few minutes. Don’t overdo the pressure, and let go slowly so you don’t irritate the nerves there. Afterwards, put ice wrapped in a thin towel on your back and hip muscles for approximately 15 minutes. That helps with the bruising and tenderness acupressure can leave behind.

Arm Acupoints for Back Pain

Acupressure and Acupuncture both prompt the body to release endorphins and serotonin, its own natural painkillers. Pressing the point between your thumb and forefinger, LI-4, works well for back pain and plenty of other aches too.

You can do this one lying on a bed or sofa. Press for at least 10 seconds, release for 5 seconds, and repeat at least three times.

Elbow Pressure Points

Expect most points to feel tender the first time you press them. That eases off as you keep going. For the elbow point, U-6, sit comfortably and raise one arm so you can find it.

It’s below the crease where your elbow bends, in your lower arm. Or count four fingers down from your elbow. Start on the side where your back hurts most. Press for 30 seconds, three to four times, over 5 to 10 minutes. Then do the other side.

When you’re done with these points, ice the area as described above, or use frozen gel packs. Both help control pain and inflammation.

Leg Acupoints:

Applying Pressure to the Feet

Lying down, find the point between your big toe and second toe. Press down into the webbing on top of the foot, hold firmly for 30 seconds, let go slowly, and repeat on the other foot.

You can also put your feet in an ice bath before you start. It helps prevent bruising.

Applying Pressure to the Soles

This next point works best while you’re sitting and relaxed. It’s on the sole of the foot, closer to the toes than the heel. Massage the sole for a few minutes first, then find the point.

Press down firmly with your thumb, hold for 30 seconds, and release. Do both feet, with short rests in between. Tender feet? Peppermint lotion gives a tingling sensation that can make the touch easier to take.

It’s a good point for back pain, but pregnant women should avoid it. This is another point that can help induce uterine contractions.

Applying Pressure Behind the Knees

For back stiffness and pain in the hips, knees, and legs, use B-54 and B-53. B-54 is behind the knee, below the center of the joint. B-53 is a few inches to the side of the knee joint, on the calf muscle.

Press with your thumb for 30 seconds behind one knee, then the other. Therapists call this technique the “commanding middle”.

Acupressure Points for Different Back Pains

Acupressure points for back pain are a long-used physical therapy for back pain from all sorts of causes.

Back pain is often caused by stress, fatigue, and muscle spasms, and applying pressure to specific points can help the body relax and recover.

You can use it for pain from injuries, tension, and stiffness. If your back hurts regularly, the points below cover the lower, mid, and upper back.

Different points treat different kinds of back pain, so I’ve grouped them to keep it simple.

Acupressure Points to Relieve Back Pain:

Applying pressure to the following acupressure points for back pain relief can take the edge off the pain:

1. GB 21 Acupressure Point

Therapists use Jian Jing for stiffness, neck pain, headaches, and shoulder tension. It also helps when stress settles in your back or joints. Pregnant? Skip this one. It can induce labor.

Position of GB21

You’ll find it at the base of the neck, on top of the shoulders.

How to Apply Pressure:

• Rub your upper shoulder with the opposite hand until you find the point
• Found GB21? Curve your index and middle finger and hook them over the spot
• Let the weight of your arm do the pressing through that hook
• Massage and hold for up to five seconds 

2. GB 10 Acupressure Point

Pressing GB 10 eases neck aches and tension, and it stimulates the body’s hormonal function.

Position of GB 10

Put a thumb just below your skull, one thumb’s distance from the spine. That’s the spot.

How to Apply Pressure:

• Use the thumb on the same side to press gently and steadily
• You can work this point during the day, especially at night, for up to three minutes

3. TE3 Acupressure Point

The following acupressure point for back pain in the hands can also help with neck, shoulder, and headache pain.

Position of TE3

Look in the groove between the tendons of your fourth and fifth fingers, just behind the knuckles.

How to Apply Pressure:

• Put the thumb of your opposite hand on the spot
• Press firmly with the tip of your thumb, down into the groove
• Hold for up to five seconds at a time
• Repeat several times a day when your upper body feels tense

4. LI 4 Acupressure Point

LI 4 eases upper back pain, facial tension, toothaches, and neck stiffness. After a long, stressful day at work, a minute on this point can take the stress down a notch.

Location of LI 4

It’s in the web between your thumb and index finger. Squeeze the thumb and finger together and feel for the bump in the muscle. LI 4 is at the highest point of that bulge.

How to Apply Pressure:

• Grip the spot with the thumb and index finger of your other hand
• Press for up to 10 seconds, then relax or massage the area for up to five seconds
• Repeat up to three times

5. K 27 Acupressure Point

The acupressure point for back pain in the hand is a key point for releasing tension in the throat, upper back, and chest. It helps you relax and breathe deeply.

Location of K 27

Put a fingertip on either side of your collarbone. That’s where it sits.

How to Apply Pressure:

• Press firmly with your opposite hand for a few seconds
• Or rub the area while you press
• Hold for two minutes, breathing deep and slow
• Repeat up to five times a day

6. GV 14 Acupressure Point

GV 14 helps with stiffness in the shoulders and neck, and it’s a useful point for cervical spondylosis.

Location of GV 14

It’s on the midline of your upper back.

How to Apply Pressure:

• Sit down and have the spot pressed for a minute
• You’ll need another person to do this one
• Let your own pain and comfort threshold set how hard they press

7. SI 15 Acupressure Point

SI 15 eases the neck and back pain that comes with cervical spondylosis. It helps with tension and stress too.

Location of SI 15

SI 15 sits two finger widths from your spine, in the middle of the shoulder area.

How to Apply Pressure:

• You can’t reach these yourself, so ask someone to help
• Sit down while they press with a thumb or their knuckles
• They should hold for up to two minutes, adjusting to your pain threshold

Acupressure Points for Pain in the Lower Back:

Here are the points for hip and lower back pain.

1. CV 6 Acupressure Point

The Sea of Energy point is on the stomach, and you use it for lower back pain. It also helps strengthen the muscles in your lower body, between hip and waist.

Location of CV 6

Put your index, middle, and ring fingers together and lay them under your belly button. Your ring finger will feel a firm spot. That’s it.

How to Apply Pressure:

• Keep the three fingers together and press firmly on the spot
• Hold steady pressure for about one minute
• Repeat up to three times within a ten-minute interval
• Weak stomach or gastric trouble? Use the base of your palm and press gently instead

2. B23 Acupressure Point

Kidney Shu treats lower back pain and works on muscle tension. Ask someone to press this one for you.

Location of B23

You’ll find it where the inner bladder line meets the middle of your waist, in the region below the rib cage.

How to Apply Pressure:

• Lie face down so the other person can find the spot and press for a minute
• Breathe deeply and exhale while they press, to increase the force on the spot
• Stop when you hit your pain threshold, rest, then repeat for another minute

3. B47 (B52) Acupressure Point

B47 sits next to B23 and is used for lower back pain relief. You’ll need help with this one too.

Location of B47 (B52)

Find it on the outer bladder line, at the center of the waist, on the outer border of the erector muscle group.

How to Apply Pressure:

• Lie face down while the other person applies steady pressure for about a minute
• Breathe deeply and exhale as they press

4. GV4 Acupressure Point

Governing Vessel 4, the Life Gate, helps with lumbar back pain. It’s also used for sexual problems in men, fatigue, and weakness in the knees.

Location of GV4                               

The Life Gate sits between the vertebrae at your waistline, level with B23.

How to Apply Pressure:

• Again, you’ll need another person to press this one
• Lie face down, breathe deeply, and exhale as they apply pressure
• They should press steadily for a minute, then release

5. B60 Acupressure Point

Bladder 60 is on the leg, and working it relieves lumbar pain. It’s also used for headaches, dizziness, and neck pain. Don’t use it if you’re pregnant, as it leads to induced labor.

Location of B60                                

You’ll find Bladder 60 (Kunlun Mountains) between your Achilles tendon and your outer anklebone.

How to Apply Pressure:

• Grip the ankle, press the spot with your thumb for up to 30 seconds, then release
• Alternate legs, up to four times in each session

6. LV 3 Acupressure Point

Tai Chone, the Great Rushing Point, helps with stress relief, lower back pain, and limb pain.

Location of LV 3                               

Find it where the bones of your big toe and the next toe meet, about three inches from the tip of your big toe.

How to Apply Pressure:

• Press gently with your thumb for 30 seconds, then release
• Alternate legs, up to four times per session

7. B54 (B40) Acupressure Point

Bladder 54 releases tension in the lower back and helps control muscle spasms.

Location of B54                                

The Middle Crook is at the back of your knee, in the center of the crease.

How to Apply Pressure:

• Press with your thumb for up to 30 seconds at a time, repeating for up to 15 minutes

Acupressure Points for Mid-Back Pain Relief  

Search for mid-back points online and you’ll mostly get lower or upper back points. These are the mid-back ones. Use one or more of them with whichever hand is free.

UB20 Acupressure Point

Pi Shu does more than mid-back pain. It also helps with vomiting, indigestion, abdominal bloating, and related problems.

Location of UB20                             

You’ll find Pi Shu in the middle of the back, three finger widths to the side of your spine, on the eleventh thoracic vertebra

How to Apply Pressure:

• You’ll need help here too. Have someone press both points with their thumbs
• Lie face down while they press gently for up to two minutes at a time
• Breathe deeply and exhale slowly

Acupressure Points on the Palm for Back Pain:

The charts list the points above, but there’s one more spot, on the palm, that you can use for back pain.

The Hand Valley point sits between your first finger and thumb. Firm pressure here reduces stress and relieves migraines, and it helps back pain too. It also eases tension in the neck, shoulders, and teeth.

Acupressure Points for Back Pain During Pregnancy:

As pregnancy goes on, the baby adds weight to your back and legs. Upper back or lower back, acupressure can ease some of that discomfort.

Press these points for up to two minutes each for relief:

• The first one is in the webbing between your big and 2^nd toe
• The second point is below the kneecap. Measure four finger widths below it, on the outer side of your leg.

Using any of the acupressure points for back pain is safe, and it has no side effects. We do recommend using the medication prescribed in conjunction with acupressure simultaneously.

One exception: if you have risk factors related to blood clots, talk to your doctor first before getting acupressure treatment or a massage.

Points turn up all over the body, as you’ve seen. You can press most of them yourself. A few need a partner or a licensed practitioner.

Acupressure helps relieve different pains, but it isn’t used to treat illnesses. What’s special about it is simple. You can reach for it for headaches, nausea, back pain, and more before you reach for a painkiller.

So try it. You’ve got nothing to lose.

Conclusion:

Work these points carefully and they can take the edge off the pain your day throws at you. Used daily, they give quick results. Can’t reach a point? Ask a friend to help, or visit a qualified Acupressure Therapist.

Medically reviewed by Dr. Jian Times

Last updated: October 22, 2026