Acupressure for Pain Relief at Home: 9 Pressure Points for Pain Relief on the Body

Statistics show that over 70% of Vietnamese people experience pain such as headaches, neck and shoulder pain, or back pain at least a few times a month. Instead of over-relying on medication, many are turning to acupressure for pain relief as a natural, safe, and cost-effective solution.

This article will help you understand how to easily and effectively apply acupressure for pain relief at home. Based on the principle of energy balance in the body, this method not only helps alleviate pain quickly but also promotes relaxation and improves overall health. If you are looking for an effective way to relieve pain without medication, this is definitely a path worth exploring.

Part 1: Correct Acupressure Technique for Beginners

Step 1: Understanding Meridians for Correct Acupressure

What are meridians in acupressure?

• In acupressure for pain relief, the body is seen as having energy (Qi) flowing through "channels" called meridians.
• When Qi flows well, the body is healthy; when it's blocked, it can cause aches, pains, and fatigue.
• Pressing the correct acupoints on the meridians helps promote natural pain relief, relaxation, and improved circulation.

How many main meridians are there?

• There are 12 main meridians in the body.
• Including:
  • 6 meridians run on the arms.
  • 6 meridians run on the legs.
• Each meridian is linked to an organ such as the lungs, stomach, heart, etc.
• Understanding these meridians helps you apply acupressure for pain relief at home more effectively.

How do meridians relate to nerves?

• Although there is no absolute scientific evidence, many studies show that meridians often coincide with nerve pathways.
• For example:
  • The Lung meridian (L) is related to the wrist and hand area.
  • Acupoints such as L7 (wrist) and L14 (back of the hand) are often used in acupressure for headaches and chest pain.
• This explains why acupressure can provide a quick pain relief sensation.

Example of the Stomach meridian and important acupoints

• The Stomach meridian (S) starts from the head area and runs down the body to the feet.
• Some common acupoints:
  • S36: located below the knee, supports pain relief and boosts immunity.
  • S37: also in the lower leg area, helps improve digestion and reduce fatigue.
• These are easy-to-find acupoints, suitable for beginners learning acupressure for pain relief at home.

Practical application suggestions

• When learning acupressure for pain relief, start with easily identifiable acupoints such as those in the hand and knee areas.
• Apply gentle pressure for 1-2 minutes per acupoint, feeling a moderate, tolerable soreness.
• Combine with even breathing to enhance relaxation and pain relief.

Step 2: Acupressure Environment for Better Pain Relief

Choose a quiet, relaxing place

• For acupressure for pain relief to be effective, choose a place with minimal noise and soft lighting.
• You can sit with back support or lie down comfortably, keeping your body completely relaxed.
• Avoid doing acupressure while using your phone or doing other tasks, as this will reduce its effectiveness.

Relax your body before acupressure

• Inhale deeply and exhale slowly 3-5 times to "transition" your body into a relaxed state.
• When your body is no longer tense, acupressure for pain relief at home will have a deeper and clearer effect.
• If performing acupressure on someone else, they should lie still and relax completely before you begin.

Create a relaxing environment

• You can play soft music or nature sounds to enhance the feeling of comfort.
• Use essential oils like lavender to relax the nerves and help relieve pain faster.

Practical tips to enhance acupressure effectiveness

• Perform in the evening or when your body is tired to clearly feel the effects.
• Maintain this daily habit to optimize the long-term effectiveness of acupressure for pain relief.
• Drink enough water after acupressure to help your body recover better.

Step 3: Choose the Right Acupoints for Pain Relief

Identify the pain location before acupressure

• For acupressure for pain relief to be effective, you need to clearly identify where your pain is: head, neck, shoulder, back, or stomach.
• Each painful area corresponds to different acupoints on the body.
• Correct identification helps avoid pressing the wrong acupoints, which would reduce effectiveness.

Find acupoints suitable for symptoms

• The body has hundreds of acupoints, each related to a group of health issues.
• Quick suggestions for common needs:
  • Headache → acupoints on the hand, temples.
  • Back pain → acupoints in the lower back, behind the knee.
  • Nausea → wrist acupoints.
• You should look up or learn basic acupoints to safely apply acupressure for pain relief at home.

Briefly understand body structure when self-acupressure

• When performing acupressure for pain relief on yourself, you should know the basic positions of muscles, bones, and nerves.
• This helps locate acupoints more accurately and avoids pressing sensitive or injured areas.
• If you feel unusual sharp pain, stop immediately.

Some conditions often improved by acupressure

• Common issues that can be treated with acupressure for pain relief:
  • Headaches, stress.
  • Neck and shoulder pain, back pain.
  • Nausea, indigestion.
• However, if pain is prolonged or severe, you should still see a doctor for an accurate diagnosis.

Practical tips for choosing the right acupoint

• Prioritize acupoints that are easy to find and close to the painful area.
• Start with light pressure, then gradually increase it according to your sensation.
• Monitor your body's reaction to adjust your acupressure technique for pain relief most suitably.

Step 4: Correct Acupressure Technique for Pain Relief

Use fingertips for precise pressure

• In acupressure for pain relief, your fingertips are the easiest tool for controlling pressure.
• Place your fingertip directly on the acupoint, keeping your hand steady.
• Avoid using fingernails or pressing off-center, as this can cause unnecessary pain.

Press and hold for about 30 seconds with moderate pressure

• Press down firmly for about 30 seconds.
• The correct sensation is a slight, tolerable ache.
• If there's too much pain or strong radiating numbness, reduce the pressure to ensure safety when performing acupressure for pain relief at home.

Incorporate movement when massaging acupoints

• You can apply the following methods to increase effectiveness:
  • Rotate gently clockwise.
  • Massage up and down rhythmically.
• Maintaining a steady rhythm helps stimulate circulation and supports faster pain relief.

Flexibly use different parts of the hand when needed

• Besides fingertips, you can use:
  • Palm: suitable for broad areas like the back.
  • Knuckles: apply stronger pressure for thick muscle areas.
• Experienced practitioners sometimes use elbows, but beginners should prioritize simple techniques to avoid incorrect application.

Some common acupressure techniques

• Press and hold: apply stable pressure to the acupoint.
• Rubbing - stroking: helps relax muscles.
• Quick circular rubbing or gentle tapping: stimulates circulation.
• Combining techniques flexibly helps optimize acupressure for pain relief according to each condition.

Tips to significantly increase effectiveness

• Maintain even breathing while performing acupressure.
• Perform for 1-2 minutes per acupoint, repeating 2-3 times/day.
• Practice regularly to see the long-term effectiveness of acupressure for pain relief.

Step 5: Safe Acupressure Frequency for Pain Relief

Can be repeated multiple times a day

• With acupressure for pain relief, you can perform it multiple times a day.
• This is a natural method with low risk if done correctly.
• Suitable for regular use when pain recurs.

Repeat when pain returns

• If headaches, neck and shoulder pain, or backaches return, you can continue to perform acupressure for pain relief at home.
• Short sessions (1-2 minutes/acupoint) performed regularly will show clear effectiveness.
• Can be applied anytime: during lunch breaks, after work, before bed.

Listen to your body's reactions

• Although acupressure for pain relief is safe, you still need to pay attention to how you feel while performing it.
• If you experience increased pain, dizziness, or discomfort, you should stop
• Adjust the pressure and duration to suit each individual

Maintain consistency for long-term effectiveness

• Regular acupressure helps improve circulation and provides lasting pain relief
• Combine with rest, adequate hydration, and light exercise for better results
• Consider this a daily health care routine, not just something to do when in pain

Part 2: Acupressure points for quick pain relief on the body

Point 1: Shoulder acupressure for neck pain relief

Locate GB21 (Jian Jing) correctly

• In acupressure for pain relief, GB21 is located at the center of the shoulder
• Quick way to find it:
  • Imagine a line from your neck to the top of your shoulder
  • Find the midpoint of this line (between the neck and shoulder joint)
• This is a muscle area prone to stiffness from prolonged sitting or stress

How to relieve shoulder and neck pain with acupressure

• Use your thumb and middle finger to grasp the shoulder muscle
• Squeeze firmly and hold for about 30 seconds
• Repeat 2–3 times on each shoulder
• The correct sensation is a slight aching pain that gradually eases after release
• This is a common technique in at-home pain relief acupressure

Common effects of pressing GB21

• Helps relieve neck and shoulder pain, reduces muscle tension
• Reduces headaches due to stress or poor posture from prolonged sitting
• May help relieve toothache and facial pain in some cases
• Helps the body relax quickly after work

Important considerations when applying

• Do not press too hard, as it may cause sharp pain or bruising
• Pregnant individuals should avoid or consult a doctor before performing
• If pain persists for several days, combine with medical examination instead of solely relying on acupressure for pain relief

Tips for increasing practical effectiveness

• Combine with gentle neck rotations after acupressure
• Maintain correct sitting posture to prevent pain recurrence
• Maintain a daily routine of acupressure for shoulder and neck pain relief for long-term improvement

Point 2: Neck acupressure for headache relief

Accurately locate GB20 (Feng Chi)

• In acupressure for pain relief, GB20 is located at the back of the neck
• Quick way to find it:
  • Feel the bone behind your ear
  • Follow the groove backwards to where the neck muscles connect to the skull
• There is usually a slight indentation, and pressing it causes a dull ache

How to relieve headache at home with acupressure

• Place two thumbs on either side of the acupoint
• Press gently and gradually increase pressure, hold for 20–30 seconds
• You can:
  • Gently rotate
  • Gently rub up and down
• Perform 2–3 times to increase the effectiveness of headache relief acupressure

Common effects of Feng Chi point

• Helps relieve headaches, migraines
• Reduces eye fatigue and blurred vision due to prolonged screen time
• Reduces stress and fatigue
• May help alleviate mild cold and flu symptoms

Precautions when performing

• Do not press too hard, as it may cause sharp pain or dizziness
• If you have severe neck and shoulder conditions, consult a specialist
• Always combine with rest to optimize acupressure for pain relief

Tips to quickly increase effectiveness

• Apply acupressure when the first signs of headache appear
• Combine with deep breathing to relax the nerves
• Maintain a daily routine of at-home pain relief acupressure to prevent recurrence

Point 3: Wrist acupressure for nausea relief

Accurately locate P6 (Nei Guan)

• In acupressure for pain relief, P6 is located on the inner forearm
• Quick way to find it:
  • Turn your palm upwards
  • Measure about three finger-widths up from the wrist crease
  • The point is located between the two prominent tendons in the middle of the forearm

How to relieve nausea at home with acupressure

• Use your thumb to press the acupoint, with other fingers supporting the back of the hand
• Press firmly and hold for 20–30 seconds
• Combine with gentle rubbing or circular massage to enhance effectiveness
• Repeat 2–3 times on each hand for clearer pain and nausea relief with acupressure

Common effects of Nei Guan point

• Helps relieve nausea, motion sickness, stomach discomfort
• Helps stabilize mild dizziness
• Helps relax and reduce stress related to digestion

Precautions when performing

• Apply moderate pressure; avoid causing sharp pain
• Can be applied before travel to prevent motion sickness
• If nausea persists or is accompanied by severe symptoms, consult a doctor instead of solely using acupressure for pain relief

Tips for effective application

• Apply acupressure before and during symptoms for best results
• Combine with drinking warm water or resting
• Maintain a daily routine of at-home pain relief acupressure to support a more stable digestive system

Point 4: Acupressure behind the knee for leg pain relief

Locate the acupressure point behind the knee

• In acupressure for pain relief, this point is in the soft indentation behind the knee
• Quick way to find it:
  • Slightly bend your knee to clearly see the indentation
  • Locate the midpoint of the crease behind the knee
• This area is rich in nerves and tendons

How to relieve leg and hip pain with acupressure

• Use your thumb to press deeply into the midpoint behind the knee
• Maintain steady pressure for 20–30 seconds
• You can gently rub or press rhythmically
• Repeat 2–3 times on each side to enhance the effectiveness of at-home pain relief acupressure

Common effects of the point behind the knee

• Helps relieve leg pain, hip pain, lower back pain
• Helps relax muscles, reduces stiffness from prolonged standing or sitting
• May help alleviate some mild abdominal issues

Precautions when performing

• Do not press too hard if you have a history of knee joint pain or injury
• Avoid pressing on swollen, inflamed, or injured areas
• If you cannot perform it yourself, you can ask for assistance to ensure correct technique in acupressure for pain relief

Tips to significantly increase effectiveness

• Combine with gentle leg stretches after acupressure
• Perform after exercise or before sleep to reduce fatigue
• Maintain regularly to improve chronic leg pain

Point 5: Hand acupressure for stress and pain relief

Accurately locate LI4 (He Gu)

• In acupressure for pain relief, LI4 is located on the back of the hand
• Quick way to find it:
  • Bring your thumb and index finger together
  • The highest point of the bulging muscle mass is the acupoint
• When pressed correctly, you will feel a slight aching pain

How to relieve pain at home with acupressure

• Use the thumb of your other hand to press firmly on the acupoint
• Hold for 20–30 seconds, then gently rub in a circular motion
• Repeat 2–3 times on each hand
• Can be performed anytime when quick pain relief with acupressure is needed

Common effects of He Gu point

• Helps relieve stress, headaches, toothaches
• Reduces facial and neck pain
• Helps relax the mind, reduces stress after work

Important precautions when using

• Avoid for pregnant women
• Do not press too hard, as it may cause prolonged sharp pain
• If the pain is severe, a medical examination should be combined instead of just applying acupressure for pain relief

Tips for more effective application

• Acupressure when you start to feel stress or mild pain
• Combine deep breathing to increase relaxation effectiveness
• Maintain the habit of acupressure for pain relief at home for long-term improvement

Position 6: Acupressure on the hand web to relieve neck pain

Locate TE3 (Zhongzhu) acupoint correctly

• In acupressure for pain relief, TE3 is located in the web between the ring finger and little finger
• Quick search method:
  • Slightly spread your hand
  • Find the groove between the 2 fingers (ring finger – little finger) on the back of the hand
• Pressing it usually causes a slight dull ache

How to apply acupressure to relieve neck and shoulder pain

• Use the thumb of the other hand to press the acupoint
• Maintain firm pressure for about 20–30 seconds
• Can combine circular massage or rhythmic pressing
• Repeat 2–3 times on each side to increase the effectiveness of acupressure for pain relief at home

Common effects of Zhongzhu acupoint

• Helps reduce neck, shoulder, upper back pain
• Reduces temporal headaches
• Helps relax after long hours of working with computers or phones

Notes when performing

• Do not press too hard as it may cause sharp pain or prolonged numbness
• If there are wounds or inflammation in the hand area, avoid pressing
• For prolonged neck pain, a medical check-up is recommended instead of just using acupressure for pain relief

Tips for quick effectiveness

• Combine gentle neck rotations after acupressure
• Perform when you first feel neck fatigue to reduce pain early
• Maintain a regular habit to significantly improve the effectiveness of acupressure for neck and shoulder pain relief

Position 7: Foot acupressure to reduce anxiety

Locate LV3 (Taichong) acupoint correctly

• In acupressure for pain relief, LV3 is located on the top of the foot
• Quick search method:
  • Place your hand in the web between your big toe and second toe
  • Slide your finger up towards the ankle about 2–3 cm
  • Stop before touching the bone, at the slight depression is the acupoint

How to apply acupressure for pain relief and relaxation

• Use your thumb to press the acupoint with moderate pressure
• Hold for 20–30 seconds, then gently massage in circles
• Repeat 2–3 times on each foot
• Regular application helps increase the effectiveness of acupressure for pain relief at home

Common effects of Taichong acupoint

• Helps reduce anxiety, stress, insomnia
• Reduces menstrual pain and digestive discomfort
• May help stabilize mild blood pressure
• Helps the body relax deeply after a tiring day

Notes when performing

• Do not press too hard as it may cause sharp pain or bruising
• Avoid pressing when the foot is swollen, inflamed, or has wounds
• If you have underlying medical conditions, consult a specialist before applying acupressure for pain relief

Tips for significant effectiveness

• Acupressure in the evening for better relaxation
• Combine with warm foot soak before acupressure
• Maintain the habit of acupressure for pain relief daily for long-term improvement

Position 8: Ankle acupressure to reduce menstrual pain

Locate SP6 (Sanyinjiao) acupoint correctly

• In acupressure for pain relief, SP6 is located on the inner side of the lower leg
• Quick search method:
  • Place 4 fingers above the inner ankle bone
  • The point directly above it, close to the back of the tibia, is the acupoint
• When pressed correctly, there will be a slight dull ache

How to apply acupressure for menstrual pain relief at home

• Use your thumb to press deeply into the acupoint
• Maintain steady pressure for 20–30 seconds
• Combine with gentle circular massage to increase effectiveness
• Repeat 2–3 times on each leg to make acupressure for pain relief more noticeable

Common effects of Sanyinjiao acupoint

• Helps reduce menstrual pain, regulate menstruation
• Reduces pelvic discomfort, supports the urinary system
• Helps relax, improves sleep

Important notes when applying

• Pregnant women should not press this acupoint
• Do not press too hard as it may cause sharp pain or bruising
• If menstrual pain is severe or prolonged, seek medical attention instead of just applying acupressure for pain relief

Tips for quick effectiveness

• Combine with warm compresses on the lower abdomen
• Perform before and during menstruation for better pain relief
• Maintain the habit of acupressure for pain relief at home for long-term improvement

Position 9: Shin acupressure to reduce fatigue

Locate ST36 (Zusanli) acupoint correctly

• In acupressure for pain relief, ST36 is located on the outer shin
• Quick search method:
  • Measure down about 4 fingers from below the patella (knee)
  • Slightly off to the outer side of the shin bone
• Checking tip:
  • Flex and extend your foot, if you feel the muscle under your finger move, it's the correct position

How to apply acupressure for pain relief and fatigue reduction

• Use your thumb to press down from above
• Hold pressure for 20–30 seconds, then gently massage
• Repeat 2–3 times on each leg
• Regular application helps increase the effectiveness of acupressure for pain relief at home

Common effects of Zusanli acupoint

• Helps reduce fatigue, increase physical endurance
• Reduces nausea, digestive discomfort
• Helps boost immunity and improve overall health
• Often considered an "energy-boosting" acupoint in acupressure for pain relief

Notes when performing

• Do not press too hard as it may cause sharp pain or bruising
• Avoid pressing when the leg area is inflamed or injured
• If the body is too weak or has severe medical conditions, consult a specialist

Tips for significant effectiveness

• Acupressure in the morning to boost energy throughout the day
• Combine with light exercise after acupressure
• Maintain the habit of acupressure for pain relief to improve long-term health

Safety notes when performing acupressure

Supportive effect, not a substitute for treatment

• Acupressure for pain relief can help temporarily relieve discomfort
• There is not enough absolute scientific evidence for all cases
• When ill or injured, medical examination and treatment by a doctor are still necessary

Do not apply acupressure on damaged skin areas

• Avoid pressing on areas with:
  • Large moles, warts
  • Varicose veins
  • Scratches, bruises, cuts
• This helps prevent infection and further damage when applying acupressure for pain relief at home

Choose the appropriate time for acupressure

• Do not perform acupressure for pain relief when:
  • Immediately before or after strenuous exercise
  • Immediately after a large meal
  • Immediately after bathing
• Wait at least 20 minutes for the body to stabilize before performing

Caution for pregnant women

• Some acupoints can affect the body during pregnancy
• Consult a doctor before applying acupressure for pain relief

Listen to your body during the process

• If you experience increased pain, dizziness, or discomfort, you should stop.
• Adjust the pressure appropriately; do not force yourself to endure pain.
• Consider acupressure for pain relief at home as a complementary method, not to be overused.

References

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2. National Center for Complementary and Integrative Health. (2023). Acupuncture: In depth. U.S. Department of Health and Human Services.
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4. Ezzo, J., Streitberger, K., & Schneider, A. (2006). Cochrane systematic reviews examine P6 acupoint stimulation for nausea and vomiting. Journal of Alternative and Complementary Medicine, 12(5), 489–495.
5. Deadman, P., Al-Khafaji, M., & Baker, K. (2007). A manual of acupuncture. East Sussex: Journal of Chinese Medicine Publications.
6. Maciocia, G. (2005). The foundations of Chinese medicine: A comprehensive text. Elsevier Churchill Livingstone.
7. NIH Consensus Development Panel on Acupuncture. (1998). Acupuncture. JAMA, 280(17), 1518–1524.
8. Vickers, A. J., Cronin, A. M., Maschino, A. C., et al. (2012). Acupuncture for chronic pain: Individual patient data meta-analysis. Archives of Internal Medicine, 172(19), 1444–1453.
   

Content editor: Rowan Hudson Le.

Information consulted and verified by expert: Peter D'Aquino.