Is your back aching from sitting at a desk all day, or did you hurt it during a workout? No matter the cause of your back pain, a massage might seem like the perfect solution to ease the discomfort. But, if you're short on time and can't get one, knowing about your trigger points can be really helpful. If you know how to use the pressure points on your back, you can quickly give yourself a relaxing massage.

In this blog, we'll show you four methods to massage your back's trigger points and help relieve those tight muscles.

 

What Are Pressure Points?

 

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Pressure points, also known as acupuncture points, are highly sensitive spots on the body. These points became well-known through traditional Chinese medicine, which suggests that each pressure point is connected to the health of a specific organ in the human body. Stimulating these points can result in reduced shoulder pain, leg pain, abdominal pain, and back pain. It can also improve blood circulation and trigger the release of endorphins, which are hormones that make you feel good.

Pressure points are key in acupuncture and acupressure massage therapies for easing pain. Acupuncture uses tiny needles for stimulation, while acupressure involves applying pressure with hands. Both methods can help alleviate and manage lower back pain. In this blog, we'll show you four simple acupressure point techniques for pain relief.

 

Key Acupressure Points for Back Pain Relief

 

To effectively alleviate back pain through acupressure, it's crucial to know where the key points are located on your body. Here are some of the most important acupressure points for tackling back pain:

 

1) Lower Back Points (B23 and B47)

 

 

B23 and B47 points are found on the lower back, on each side of the spine at waist level. They're also called the Sea of Vitality and are known for easing lower back pain, sciatica, and reducing fatigue.

To locate them, put your hands on your hips, with your thumbs on your back. Your thumbs will naturally be on or near these points. They're usually about 2 to 3 finger widths away from the spine.

 

2) Hip Points (GB30)

 

 

The GB30, or Gallbladder 30 point, is a powerful spot for easing discomfort in the hips and lower back, including sciatica and issues with the hip joint. It's located on the side of your buttocks, exactly where your leg joins your hip.

To find it, imagine drawing a line from the very center of your buttocks to the outside of your hip. The GB30 point is halfway along this line.

 

3) Hand Points (LI4)

 

 

 

Although not located on the back, the Large Intestine 4 (LI4) point on the hand can significantly reduce back pain and even headaches. It's located on the back of the hand, between the thumb and index finger.

To find the exact point, bring your thumb and index finger together. bulge will form on the muscle; the highest point of this bulge is where LI4 is located.

 

4) Foot Points (B60)

 

 

The Bladder 60 (B60) point is located between the Achilles tendon and the ankle bone. It can help with lower back pain, sciatica, and hip pain.

To find the exact spot, run your finger along the back of your ankle until you feel the prominent bone of the ankle (the lateral malleolus). Then, slide your finger slightly behind this bone towards the Achilles tendon. B60 lies in the depression or hollow space you'll find there.

 

5) Upper Back Points (GB21)

 

 

Located on the shoulders, halfway between the neck and the end of the shoulder blade, the Gallbladder 21 (GB21) point can help relieve stiffness and tension in the shoulders and neck, which often contribute to upper back pain.

To find the exact spot, run your fingers along the top of your shoulder until you reach the area where the muscle meets the bone. GB21 lies in this region, typically a few inches outward from the base of your neck.

 

4 Ways to Perform a Back Pressure Points Massage

 

You can massage your back pressure points at home in four ways: with massage balls, a foam roller, a massage gun, or even just your hands. To do this, follow the steps below:

 

1)  Massage the Affected Area With Your Hands

 

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The first method involves simply using your hands to massage the acupressure points in your back. This massage is most effective for targeting L14, GB30, and B60.

 

1. Find a comfortable sitting or sleeping position.

2. To begin, locate the pressure point or sore spot on your back.

3. When you've located the spot, apply firm pressure for 10 seconds with your index finger, either keeping it in place or moving it in a circular motion.

4. Hold for 1 minute and then repeat 3-4 times.

5. For sustained relief, do this up to 5 times each day.

 

2)  Massage the Affected Area With a Massage Ball

 

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If you have a massage, tennis, or lacrosse ball, you can use it to perform a self-massage for lower back pain (B23 and B47). To shop for massage balls that are designed for physical therapy, check out Acupoint.

 

1. Place two massage balls on the ground.

2. Lie on the floor and adjust your lower back so that each side of your spine is in contact with the massage balls.

3. Extend your arms with your fingers outstretched.

4. Shift one arm back toward your head while maintaining the other straight.

5. Hold for a couple of seconds before returning to your starting position.

6. Repeat with the other arm.

 

3)  Massage the Affected Area With a Foam Roller

 

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If you have a foam roller, you can use it to target certain regions of your back. This technique is great for spinal alignment as well as removing knots, muscle cramps, and tension. It's particularly effective at targeting GB21.

 

1. Find a comfortable sleeping position.

2. Place the roller below your upper back, slightly below your shoulder blades.

3. Press your feet firmly against the floor while bending your knees.

4. Place your fingers together at the bottom of your head.

5. Raise your hips. The roller will begin to move toward your shoulders.

6. Then, drop your hips until the roller reaches your mid back.

7. Do this 5 times.

8. When you find a sensitive spot, start rolling in smaller circles to apply pressure on it.

9. Do this for 20 seconds.

 

4) Try Using a Massage Gun

 

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Massage guns, also known as percussion massagers, provide targeted relief to specific areas of the body, including the back. They use rapid pulses of pressure to penetrate deep into the muscle tissue, helping to alleviate tension and discomfort. This method can effectively target points such as B23 and B47.

 

1. Select an appropriate massage gun attachment, such as a round or bullet-shaped head.

2. Turn on the massage gun and adjust the speed and intensity settings to your comfort level.

3. Position the massage gun head directly on the area of your back where you feel discomfort or tension.

4. Gently move the massage gun in a slow, circular motion around the affected area.

5. Focus on any specific trigger points or areas of tightness by holding the massage gun in place for 15-30 seconds.

6. Continue massaging the back for 5-10 minutes.

 

FAQ Section

 

How long should I hold the pressure on each point?

Hold the pressure on each point for about 10 seconds initially, then gradually increase the duration up to 1 minute. Repeat the process 3-4 times for optimal results.

 

Are there any precautions I should take before performing these massages?

It's advisable to consult with a healthcare professional if you have any underlying health conditions or concerns. Additionally, start with gentle pressure and gradually increase intensity as needed. If you experience any discomfort, stop the massage immediately.

 

Can these massages help with chronic back pain?

Results may vary depending on consistency. If you're regular, you may experience relief from your chronic discomfort over time.

 

Summary

 

Back pain acupressure massages are an effective self-healing technique for relieving back tightness and increasing overall well-being. If you experience significant back pain of any kind, consult a doctor as soon as possible for an accurate diagnosis and prompt treatment. To shop for massage balls that you can use to perform deep-pressure massage therapy at home, check out Acupoint.