Relieve Lower Back Pain and Boost Mobility With Acupressure

Lower back pain can significantly impact mobility, making it challenging to stay active and energetic, especially as you age. Acupressure offers a non-invasive and effective method to relieve discomfort and enhance your quality of life. By targeting specific pressure points, this ancient technique supports recovery, reduces pain, and promotes overall wellness. For expert advice, we consulted Ms. Mai Sogawa, a TCM Therapist from Japan. Learn more about her here. If you’re new to acupressure or want to deepen your understanding, check out our acupressure essentials guide.

Here are five acupressure points recommended by Ms. Mai Sogawa to alleviate lower back pain and keep you moving pain-free.

BL-40: The Commanding Point of the Lower Back

The BL-40 (Weizhong) is located at the midpoint of the crease behind your knee. This point is renowned for its ability to ease lower back pain by improving circulation and releasing tension in the muscles. It is often referred to as the “Commanding Point of the Lower Back” in Traditional Chinese Medicine because of its effectiveness in targeting lumbar pain and stiffness.

When stimulated, BL-40 helps relax the hamstring muscles, which connect to the lower back. Tight hamstrings often contribute to lower back discomfort, so activating this point can provide both immediate and long-term relief.

How to Stimulate BL-40:

1. Sit comfortably on a chair with your knees bent at a 90-degree angle.
2. Locate the midpoint of the crease at the back of your knee.
3. Use your thumbs to press and hold this point, applying steady pressure for 1–2 minutes.

You may feel a slight sensation radiating toward your lower back, signaling that the point is being activated.

GB-41: The Pathway to Better Mobility

The GB-41 (Zulinqi) is located on the top of your foot, in the depression between the fourth and fifth metatarsal bones. This point is associated with the gallbladder meridian and is particularly effective in alleviating pain and stiffness that affects the lower back, hips, and sides of the body.

Stimulating GB-41 promotes the free flow of qi (energy) along the meridians, reducing blockages that contribute to pain. It is especially helpful for people who experience lower back discomfort due to poor posture or prolonged periods of sitting.

How to Stimulate GB-41:

1. Sit in a comfortable position with one leg crossed over the other.
2. Locate the depression between the bones of your fourth and fifth toes, near the joint.
3. Apply firm pressure using your index finger or thumb, and massage the area in circular motions for about 1 minute.

You may notice an immediate sense of relaxation in your back and hips after stimulating this point.

BL-23: Supporting Kidney Energy

BL-23 (Shenshu) is found on your lower back, just below the ribcage, approximately two fingers away from the spine. This point is closely linked to kidney health in TCM and is vital for strengthening the lower back and alleviating chronic pain.

In TCM, the kidneys are considered the source of vitality and strength. Stimulating BL-23 not only addresses lower back pain but also supports overall energy levels and promotes long-term wellness.

How to Stimulate BL-23:

1. Lie flat on your stomach or sit leaning forward slightly.
2. Use your thumbs to locate the points on either side of your spine, just below the ribcage.
3. Apply steady pressure for 2–3 minutes, alternating between circular and firm pressing motions.

Regular activation of BL-23 can help prevent recurring back pain and enhance your resilience during physical activities.

BL-25: The Gate to Back Health

The BL-25 (Dachangshu) is located on the lower back, approximately at the level of your waist. To find this point, trace an imaginary horizontal line from your belly button around to your back. The point is positioned about two finger widths away from the spine on both sides.

Stimulating BL-25 helps release tension and promotes a smoother flow of energy in the lower back. It’s particularly effective for individuals with sedentary lifestyles or those recovering from strenuous activity.

How to Stimulate BL-25:

1. Stand or lie down in a comfortable position.
2. Locate the point two fingers away from the spine, at the level of your waist.
3. Apply gentle, circular pressure using your thumbs for 1–2 minutes.

This point provides immediate relief and can be included in your daily self-care routine for ongoing back support.

PC-8: The Relaxation Point

The PC-8 (Laogong) is located at the center of your palm, between the second and third metacarpal bones. Though not directly connected to the back, this point helps reduce stress and tension, which often manifest as lower back pain.

PC-8 is considered a calming point in TCM, promoting mental relaxation and physical release. Stress reduction is a key factor in addressing pain holistically, making this point invaluable for long-term relief.

How to Stimulate PC-8:

1. Stretch your hand and locate the soft area in the middle of your palm.
2. Use your opposite thumb to apply pressure while massaging in a circular motion.
3. Stimulate this point for about 2 minutes on each hand.

Incorporating PC-8 into your routine helps create a sense of overall relaxation, indirectly benefiting your back health.

Final Tips for Acupressure

• Practice Regularly: Stimulating these points consistently can prevent pain and improve mobility.
• Be Patient: Acupressure works gradually, so allow time for the benefits to manifest fully.
• Complement with Movement: Pair acupressure with light stretches or yoga to enhance its effectiveness.

By including these techniques in your daily routine, you can naturally ease lower back pain and support your active lifestyle. With insights from Ms. Mai Sogawa, you now have actionable steps to stay mobile and pain-free.

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