Acupressure massage for constipation: 5 effective steps to do at home

According to statistics, about 20-30% of adults in Vietnam have experienced chronic constipation, especially office workers and those with a sedentary lifestyle. Instead of over-relying on laxatives, many are turning to acupressure massage for constipation as a natural, safe, and cost-effective solution.

This article will help you understand how to perform acupressure for constipation based on the principles of acupuncture, stimulating specific points on the body to aid digestion, reduce bloating, and improve bowel movements. With just a few simple steps, you can effectively apply acupressure massage for constipation at home to alleviate daily discomfort, especially suitable for busy individuals or those seeking natural health care.

Effective acupressure for constipation

Pregnant women can safely apply if the correct points are chosen

• If you experience constipation during pregnancy, you can try acupressure massage for constipation at points such as the wrist, ankle, and lower leg.
• These are common points used in acupressure for constipation in pregnant women, which gently stimulate bowel movements.
• Apply moderate, steady pressure, avoiding excessive force to ensure the safety of both mother and baby.

Acupressure on the feet and rib cage helps improve digestion

• Some people find significant relief when performing acupressure for constipation on the soles of their feet or the area below the ribs.
• These areas are linked to the digestive system, helping to reduce bloating, indigestion, and stimulate natural bowel movements.
• You can apply acupressure massage at home 1-2 times daily, 3-5 minutes each time, to see clearer results.

Electroacupuncture is an advanced option for increased effectiveness

• Electroacupuncture is a method that combines acupuncture with a mild electric current to enhance stimulation of acupoints.
• This method is often used in traditional medicine clinics and is suitable for individuals with chronic constipation that is difficult to alleviate.
• If you are seeking a more specialized solution beyond acupressure for constipation, this is a worthwhile option to consider.

If you are afraid of needles, acupressure can be a substitute

• If you are apprehensive about needles, acupressure massage for constipation is a simpler and more accessible option.
• This technique uses hand pressure to stimulate acupoints, still providing similar benefits in many cases.
• You can perform it yourself at home or seek a professional for better results and proper technique.

Part 1: Safe and drug-free constipation relief tips for pregnant women

Step 1: Acupressure on Zhigou (SJ6) to help relieve constipation

Accurately locating the Zhigou (SJ6) acupoint

• The acupoint is located on the outer side of the forearm, about 10 cm (approximately 4 finger-widths) above the wrist.
• When feeling along the forearm, you will find a slightly depressed point that feels slightly sore or distended when pressed.
• This is a commonly used acupoint in acupressure massage for constipation, helping to stimulate bowel movements.

How to perform acupressure on Zhigou (SJ6) at home

• Use your thumb to apply moderate pressure to the acupoint.
• Hold the pressure for 1-2 minutes, then release and repeat 2-3 times on each arm.
• You can combine this with gentle circular rubbing to enhance the effectiveness of acupressure for constipation.

Notes for achieving good results

• Perform regularly 1-2 times daily to support stable digestion.
• Avoid pressing too hard to prevent pain or bruising of the skin.
• If you wish to apply specialized acupuncture, consult a reputable traditional medicine facility instead of attempting it at home.

Step 2: Acupressure on Zhaohai (KID6) to treat constipation

Accurately locating the Zhaohai (KID6) acupoint

• The acupoint is located on the inner side of the foot, directly below the inner ankle (the protruding bone on the ankle).
• When you press lightly, you will feel a slightly depressed and sensitive point.
• This is an important acupoint in acupressure massage for constipation, especially when combined with Zhigou.

How to perform acupressure on Zhaohai (KID6) at home

• Use your thumb to press and hold the acupoint for 1-2 minutes with moderate pressure.
• You can gently rub in a clockwise direction to enhance the effectiveness of acupressure for constipation.
• Perform 1-2 times daily on each foot to help improve bowel movements.

Combining acupoints to enhance constipation relief

• When combining Zhaohai (KID6) with Zhigou (SJ6), the effectiveness of acupressure massage for constipation at home is often more noticeable.
• This method helps regulate digestion, reduce hard stools, and facilitate easier defecation.

Important notes when applying

• Avoid pressing too hard, which can cause pain or discomfort in the ankle area.
• If constipation is chronic or severe, consult a specialist before long-term application.
• Do not attempt self-acupuncture at home without professional knowledge to ensure safety.

Step 3: Acupressure on Tsusanli (ST36) to aid digestion

Easy-to-find location of Tsusanli (ST36) acupoint

• The acupoint is located on the lower leg, about 4 finger-widths below the kneecap, slightly outside the shin bone.
• When pressed, you will feel a slight soreness or numbness—a sign of the correct acupoint.
• This is an important acupoint in acupressure massage for constipation, helping to stimulate the digestive system to function more effectively.

How to perform acupressure on Tsusanli (ST36) at home

• Sit comfortably, slightly bend your knee to easily locate the acupoint.
• Use your thumb to press and hold for 1-2 minutes with moderate pressure.
• Combine with gentle circular rubbing to enhance the effectiveness of acupressure for constipation.
• Perform 1-2 times daily on each leg to improve bowel movements.

Benefits of stimulating Tsusanli (ST36) acupoint

• Helps relieve constipation, bloating, and indigestion.
• Enhances the function of the stomach and intestines.
• Helps the body absorb nutrients better when maintaining regular acupressure massage for constipation at home.

Notes for safe application

• Avoid pressing too hard to prevent pain or bruising.
• If you wish to apply specialized acupuncture, it should be performed at a reputable traditional medicine facility.
• Combine with adequate water intake and a high-fiber diet to optimize constipation relief.

Step 4: Acupressure on Yanglingquan (GB34) to relieve constipation

Accurately locating the Yanglingquan (GB34) acupoint

• The acupoint is located on the outer side of the knee, directly below the lateral malleolus (the upper end of the fibula bone).
• When you feel around this area, you will find a slightly depressed point that feels sore when pressed.
• This acupoint is very helpful in acupressure massage for constipation, and also helps relax tendons and muscles and promote qi and blood circulation.

How to perform acupressure on Yanglingquan (GB34) at home

• Sit comfortably, slightly bend your knee to facilitate the operation.
• Use your thumb to press and hold the acupoint for 1-2 minutes with moderate pressure.
• You can combine with gentle circular rubbing to enhance the effectiveness of acupressure for constipation.
• Repeat 1-2 times daily for each leg.

Effects of stimulating Yanglingquan (GB34) acupoint

• Helps improve bowel movements, making defecation easier.
• Reduces bloating and indigestion when maintaining regular acupressure massage for constipation at home.
• Also helps relax the body and reduce stiffness in the legs.

Notes for achieving good results

• Avoid pressing too hard to prevent pain or discomfort in the knee area.
• Should be combined with other acupoints such as ST36 or Zhigou to enhance effectiveness.
• Do not attempt self-acupuncture at home without professional knowledge; seek a reputable facility for specialized treatment if needed.

Part 2: 3 acupoints for constipation that are more effective than laxatives

Step 1: Acupressure on Taibai (SP3) to aid digestion

Easy-to-identify location of Taibai (SP3) acupoint

• The acupoint is located on the inner side of the foot, approximately midway between the base of the big toe and the inner ankle.
• When you gently turn your foot inward, you will find a small depression – that is the acupoint.
• This is an important acupoint in acupressure massage for constipation, directly related to digestive function.

How to correctly perform acupressure on Taibai (SP3) at home

• Use your thumb to press and hold the acupoint for 1-2 minutes with moderate pressure.
• Combine with gentle circular rubbing to enhance the effectiveness of acupressure for constipation.
• Perform regularly 1-2 times daily on both feet to support stable digestion.

Effects of Taibai (SP3) acupoint on the body

• Helps improve constipation, reduce bloating and indigestion.
• Helps enhance the function of the spleen and stomach, supporting better nutrient absorption.
• According to Eastern medicine, this acupoint also helps boost natural immunity when maintaining regular acupressure massage for constipation at home.

Notes for achieving high effectiveness

• Avoid pressing too hard to prevent pain or irritation in the foot area.
• Should be combined with other acupoints to optimize the effectiveness of acupressure for constipation.
• If you have underlying health conditions or chronic constipation, consult a specialist before long-term application.

Step 2: Acupressure on Zhangmen (LR13) to aid digestion

Accurately locating the Zhangmen (LR13) acupoint

• The acupoint is located on both sides of the abdomen, just below the last rib (hypochondriac region).
• When gently pressed with a finger, you will feel a slight soreness or sensitivity.
• This is an important acupoint in acupressure massage for constipation, related to spleen function and the digestive system.

Safe acupressure for Zhangmen (LR13) at home

• Lie down or sit comfortably, relaxing the abdominal area.
• Gently press with your fingertip and hold for 1–2 minutes on each side.
• Combine with slow, clockwise circular rubbing to increase the effectiveness of acupressure for constipation.
• Perform 1–2 times daily to help improve constipation.

Benefits of stimulating Zhangmen (LR13) acupoint

• Helps relieve constipation, bloating, and indigestion.
• Helps regulate spleen function and improve nutrient absorption.
• According to Eastern medicine, this acupoint is also related to supporting issues such as jaundice and a feeling of fullness in the hypochondriac region when consistently performing acupressure massage for constipation at home.

Notes for optimal effectiveness

• Avoid pressing too hard as the abdominal area is sensitive and can cause discomfort.
• Do not perform acupressure right after a full meal or during acute stomach pain.
• If specialized acupuncture is needed, it should be performed at a reputable traditional medicine facility to ensure safety.

Step 3: Electroacupuncture to relieve constipation

What is electroacupuncture and how is it different from acupressure?

• Electroacupuncture is a method that combines acupuncture with a mild electric current to enhance stimulation of acupoints.
• Compared to acupressure massage for constipation, electroacupuncture acts deeper on muscles and nerves, increasing the effectiveness of regulating intestinal peristalsis.
• This method is usually applied at traditional medicine facilities by qualified professionals.

When to consider electroacupuncture

• If you have tried acupressure for constipation but the effect is not significant.
• Prolonged or recurrent constipation that is difficult to improve with natural methods.
• People who want to find a more specialized solution to support the digestive system.

Actual effectiveness of electroacupuncture for constipation

• Many cases show significant improvement in bowel movement frequency.
• Reduced bloating, indigestion, and abdominal distension.
• Supports the restoration of bowel activity when combined with acupressure massage for constipation at home.

Cost and where to perform

• The cost of electroacupuncture usually ranges from $75–120 per session (depending on the facility and region).
• You should seek out a reputable traditional medicine facility or therapist to ensure safety and effectiveness.

Important notes for application

• Do not attempt electroacupuncture at home without professional expertise.
• Consult a specialist if you have underlying health conditions or are undergoing medical treatment.
• Combine with a high-fiber diet, adequate water intake, and consistent acupressure massage for constipation to optimize long-term effectiveness.

Part 3: Simple acupressure methods for constipation at home

Step 1: Acupressure on Qihai (CV6) for constipation

Accurately locating the Qihai (CV6) acupoint

• The acupoint is located about 3 finger-breadths below the navel.
• Place 3 fingers (index, middle, ring) just below the navel; the point at the lower edge of the ring finger is the acupoint's location.
• This is an important acupoint in acupressure massage for constipation, related to energy and digestive function.

How to correctly perform acupressure on Qihai (CV6) at home

• Lie down or sit comfortably, relaxing the abdominal area.
• Close your eyes, gently press the acupoint with your fingertip using moderate pressure.
• Hold the pressure for about 30 seconds, then release.
• Repeat 2–3 times, combining with steady breathing to increase the effectiveness of acupressure for constipation.

Effects of stimulating Qihai (CV6) acupoint

• Helps relieve constipation, stimulating more stable intestinal peristalsis.
• Helps reduce bloating, indigestion, and enhances body energy.
• According to Eastern medicine, this is the "sea of qi" acupoint, which helps regulate qi and blood when consistently performing acupressure massage for constipation at home.

Notes for safe application

• Do not press too hard, especially when the abdomen is sensitive or immediately after a full meal.
• Pregnant women should consult a specialist before performing.
• Combine with a healthy diet to optimize long-term constipation relief.

Step 2: Acupressure on Zhongwan (CV12) to relieve constipation

Easily locating the Zhongwan (CV12) acupoint

• The acupoint is located in the middle of the abdomen, exactly halfway between the navel and the bottom of the sternum.
• You just need to find the midpoint of this distance to locate the acupoint.
• This is an important acupoint in acupressure massage for constipation, supporting stomach and digestive regulation.

How to correctly perform acupressure on Zhongwan (CV12) at home

• Sit or lie comfortably, keeping your abdomen relaxed.
• Gently press the acupoint with your finger downwards, holding for a maximum of 2 minutes.
• Use moderate pressure, not too deep to avoid discomfort.
• Regular application helps increase the effectiveness of acupressure for constipation.

Benefits of stimulating Zhongwan (CV12) acupoint

• Helps relieve constipation, bloating, and indigestion.
• Reduces heartburn and improves stomach function.
• Helps relax the mind and reduce stress when combining acupressure massage for constipation at home with deep breathing.

How to combine breathing to enhance effectiveness

• Inhale slowly through the nose, holding for 2–3 seconds.
• Exhale slowly through the mouth while maintaining light pressure.
• Repeat 5–10 times to aid digestion and relax the mind.

Important notes for application

• Do not perform acupressure when full or immediately after eating.
• Avoid pressing too hard to prevent abdominal pain.
• If you have stomach conditions or chronic constipation, consult a specialist for appropriate treatment.

Step 3: Acupressure on Hegu (LI4) to relieve constipation

Quickly locating the Hegu (LI4) acupoint

• The acupoint is located in the fleshy part between the thumb and index finger (webbing of the hand).
• When gently closing the two fingers, the highest point that protrudes is the acupoint's location.
• This is a common acupoint in acupressure massage for constipation, easy to perform at home.

How to correctly perform acupressure on Hegu (LI4)

• Use the thumb and index finger of the other hand to pinch and gently press the acupoint.
• Hold the pressure for about 1 minute, combining with slow and deep breathing.
• Repeat 2–3 times on each hand to increase the effectiveness of acupressure for constipation.

Effects of stimulating Hegu (LI4) acupoint

• Helps improve constipation and stimulates intestinal peristalsis.
• Can help relieve toothache, boost immunity, and reduce allergy symptoms.
• When consistently performing acupressure massage for constipation at home, the body also becomes more relaxed.

Important notes for application

• Do not apply this acupoint to pregnant women.
• Avoid pressing too hard to prevent pain or bruising in the hand area.
• Combine with a healthy diet and lifestyle to achieve long-term effectiveness.

Step 4: Acupressure on LI11 to relieve constipation

Easily locating the LI11 (Quchi) acupoint

• Extend your arm straight, palm facing up.
• Place the index finger of your other hand into the elbow crease; the tip of the index finger should touch the exact acupoint.
• This is an important acupoint in acupressure massage for constipation, also supporting blood and qi circulation.

How to correctly perform acupressure on LI11 at home

• Use your thumb to gently press the acupoint perpendicularly.
• Hold the pressure for about 1 minute, combining with slow and deep breathing.
• Repeat 2–3 times on each arm to increase the effectiveness of acupressure for constipation.

Benefits of stimulating LI11 acupoint

• Helps improve constipation, making bowel movements easier.
• Reduces joint stiffness, especially in the elbow area.
• Can help regulate body temperature when consistently performing acupressure massage for constipation at home.

Notes for optimal effectiveness

• Avoid pressing too hard to prevent pain or discomfort in the elbow area.
• Can be combined with other acupoints to enhance the effectiveness of acupressure for constipation.
• Maintain a healthy diet to support long-term improvement.

Step 5: Perineum massage to relieve constipation

Accurately locating the perineum area

• The perineum is the skin area between the anus and the genitals.
• This is a sensitive area, requiring gentle manipulation when applying acupressure massage for constipation.

How to properly massage the perineum

• Wash your hands thoroughly and get into a comfortable position (sitting or lying down).
• Use your fingertips to gently rub in small circular motions over this area.
• Continue for 1-2 minutes with light, even pressure.
• Apply regularly to more effectively support acupressure to treat constipation.

Benefits of correct massage technique

• Helps soften stool, making bowel movements easier.
• Gently stimulates muscles related to excretion, reducing discomfort.
• When combined with acupressure massage for constipation at home, the improvement is often more noticeable.

Important safety precautions

• Always maintain good hygiene before and after performing.
• Avoid strong manipulation or causing pain, as this is a sensitive area.
• If you have anal conditions (hemorrhoids, inflammation, fissures), consult a specialist before applying.

Safe acupressure for constipation

Combine acupressure with diet and herbs

• To increase the effectiveness of acupressure massage for constipation, combine it with a diet rich in fiber (green vegetables, fruits, whole grains).
• Drink enough water daily to soften stool and support bowel movements.
• You can also use herbal digestive aids under professional guidance to improve chronic constipation.

Always consult a doctor before applying

• Before trying acupressure for constipation or acupuncture, consult a doctor, especially if you have underlying conditions.
• Although it has few side effects, this method is not suitable for everyone.
• Checking your health status helps you apply acupressure massage for constipation at home more safely.

Apply acupoints on both sides of the body to increase effectiveness

• Most acupoints in acupressure for constipation are symmetrical on both sides.
• When performing, press evenly on both the left and right sides to stimulate balance.
• This helps to improve digestive regulation more effectively.

Acupressure and acupuncture can be used interchangeably

• Many acupoints can be used for both acupressure to treat constipation and acupuncture.
• If you are not comfortable with needles, you can choose acupressure massage for constipation to perform at home.
• Conversely, acupuncture at a reputable facility is suitable for those requiring intensive treatment.

Acupoint names and symbols may vary

• Chinese names and acupoint codes (such as LI4, ST36…) may vary depending on the document or school of thought.
• When seeking treatment, provide both the name and location of the acupoint to avoid confusion.
• This helps specialists accurately identify acupoints when treating constipation with acupressure.

Pregnant women need special caution

• If you are pregnant, consult your doctor before applying acupressure for constipation.
• Some acupoints may not be suitable during pregnancy.
• Prioritize gentle, safe methods with clear professional guidance.

References

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5. Lee, H., Schmidt, K., Ernst, E. (2010). *Acupuncture for the treatment of constipation: A systematic review of randomized controlled trials*. American Journal of Gastroenterology, 105(4), 943–954.
6. Liu, Z., Yan, S., Wu, J., et al. (2016). *Acupuncture for chronic severe functional constipation: A randomized clinical trial*. Annals of Internal Medicine, 165(11), 761–769.
7. Chen, Y., Wang, Y., Zhang, H., et al. (2018). *Electroacupuncture for severe chronic constipation: A randomized controlled trial*. Journal of Gastroenterology and Hepatology, 33(2), 312–319.
8. MacPherson, H., Altman, D. G., Hammerschlag, R., et al. (2010). *Revised standards for reporting interventions in clinical trials of acupuncture (STRICTA)*. PLoS Medicine, 7(6), e1000261.
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10. Vietnam Research Center for Traditional Medicine. (2020). *Basic acupressure and acupuncture guide*. Hanoi: Medical Publishing House.
    

Content edited by: Lesley Collins Tran.

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