7 Acupressure Points for Back Pain Relief
Updated March 2026 Β· 7 min read
Back pain affects 80% of adults at some point. Before reaching for painkillers, try these time-tested acupressure points that have been used in Chinese Medicine for centuries. No equipment needed β just your hands.
How Acupressure Works for Back Pain
In TCM, back pain is usually caused by Qi and Blood stagnation in the meridians, Kidney deficiency (the Kidneys govern the lower back), or invasion of Cold-Damp. Acupressure stimulates specific points to restore flow, reduce inflammation, and relieve muscle tension.
Press each point with your thumb or knuckle using firm, steady pressure. Hold for 1-3 minutes. You should feel a deep ache β that's the Qi responding. Breathe deeply while pressing.
For Lower Back Pain
1. Wei Zhong (ε§δΈ) BL40 β "The Back Pain Command Point"
Location: Center of the back of the knee crease.
Why it works: The ancient text says "for back pain, seek Wei Zhong" (θ °θε§δΈζ±). This point is on the Bladder meridian which runs along the entire spine. Stimulating it releases the whole back.
How to: Sit with legs extended. Press the center of the knee crease with both thumbs. Hold 2-3 minutes. Can also tap rapidly with fingertips for 30 seconds.
2. Yao Yan (θ °ηΌ) EX-B7 β "Lumbar Eyes"
Location: Two points on either side of the spine, about 3.5 inches from the midline, at the level of the 4th lumbar vertebra (belt line).
Why it works: Directly targets the lumbar region. Warms the Kidneys and strengthens the lower back.
How to: Place both fists on your lower back with knuckles pressing into the "dimples." Rub up and down vigorously until the area feels warm. 2-3 minutes.
3. Shen Shu (θΎδΏ) BL23 β "Kidney Back-Shu Point"
Location: 1.5 inches from the spine, at the level of the 2nd lumbar vertebra (just above belt line).
Why it works: The Kidneys govern the lower back in TCM. This point directly tonifies Kidney Qi and is the #1 point for chronic lower back weakness.
How to: Rub both points simultaneously with your palms until warm. Do this every morning and evening for chronic back pain.
For Upper Back & Neck Pain
4. Jian Jing (θ©δΊ) GB21 β "Shoulder Well"
Location: Midpoint between the neck and the tip of the shoulder, at the highest point of the shoulder muscle.
Why it works: Releases tension in the trapezius β the muscle that tightens from desk work, stress, and poor posture.
How to: Use the opposite hand to pinch and press the muscle. Hold for 1-2 minutes per side. You'll feel an immediate release. (Avoid during pregnancy!)
5. Feng Chi (ι£ζ± ) GB20 β "Wind Pool"
Location: Base of the skull, in the hollows on either side of the thick neck muscles.
Why it works: Releases neck tension, improves blood flow to the head, relieves headaches caused by neck stiffness.
How to: Interlace your fingers behind your head. Use your thumbs to press into the hollows. Tilt your head back slightly into the pressure. Hold 2 minutes.
For Sciatica
6. Huan Tiao (η―θ·³) GB30 β "Jumping Circle"
Location: On the buttock, one-third of the way from the hip joint to the tailbone. You'll find a deep, tender spot.
Why it works: Located right over the piriformis muscle and near the sciatic nerve. Releases the deep hip rotators that often compress the nerve.
How to: Lie on your side. Use a tennis ball under the point, or press with your thumb/elbow. Hold 2-3 minutes. It will be intense.
7. Kun Lun (ζδ») BL60 β "Kunlun Mountains"
Location: Behind the outer ankle bone, in the depression between the ankle and the Achilles tendon.
Why it works: A distal point on the Bladder meridian that powerfully opens the entire back. Used for acute back spasm and sciatica.
How to: Pinch the point between thumb and finger. Press firmly for 1-2 minutes per side. (Avoid during pregnancy!)
Daily Back Care Routine
5-Minute Morning Routine:
- Rub Shen Shu (BL23) with palms until warm β 1 minute
- Press Wei Zhong (BL40) behind both knees β 1 minute each
- Pinch Jian Jing (GB21) shoulders β 1 minute
- Press Feng Chi (GB20) at skull base β 1 minute
Do this every morning before getting out of bed (or after waking). Consistency matters more than intensity.
When to Seek Help
- Pain radiating down the leg with numbness or tingling
- Back pain after a fall or injury
- Pain that worsens at night or doesn't improve with rest
- Loss of bladder or bowel control (emergency)
Also read: 5 Acupressure Points for Headache Relief
Back Pain Keeps Coming Back?
Chronic back pain often has deeper root causes in TCM β Kidney deficiency, Blood stasis, or Cold-Damp invasion. A wellness consultation can identify your pattern and recommend a comprehensive approach.
Book a Free Consultation βDisclaimer: This article is for educational purposes only. Severe or persistent back pain should be evaluated by a healthcare provider.