P. Sze 
Regain Back Flexibility with These Powerful Acupressure Points
Back pain can make everyday activities—like yoga, gardening, or even simple stretches—challenging. Traditional Chinese Medicine (TCM) offers a natural and effective solution: acupressure. By stimulating specific back pain acupressure points, you can relieve tension, improve circulation, and restore flexibility.
To provide expert guidance, we consulted Ms. Mai Sogawa, a TCM therapist from Japan. She shared seven key acupressure points that help enhance back flexibility and offered a simple technique using a tennis ball for effective stimulation. If you’re new to acupressure, check out this comprehensive guide to acupressure to understand the basics before getting started.
1. Gao Huang (BL-43) – The Energy Booster
Location: On the back, about four finger widths from the spine at the level of the fourth thoracic vertebra.
Benefits:
- Relieves chronic fatigue and back stiffness
- Strengthens the lungs and digestive system
- Helps with upper back tension
How to Stimulate: Since this point is hard to reach, use a tennis ball. Lie on your back and position the ball under the upper-middle back. Gently roll to apply pressure.
2. Hou Xi (SI-3) – The Spine Stabilizer
Location: On the outer edge of the hand, just behind the knuckle of the pinky finger.
Benefits:
- Alleviates lower back pain
- Improves spinal alignment and flexibility
- Reduces neck and shoulder stiffness
How to Stimulate: Press firmly with your thumb for 30 seconds. Repeat on both hands, especially before or after physical activities like yoga.
3. Gan Yu (BL-18) – The Liver’s Relief Point
Location: On the back, about 1.5 finger widths from the spine at the level of the ninth thoracic vertebra.
Benefits:
- Supports liver function, reducing muscle stiffness
- Eases tension in the lower back and ribs
- Enhances overall body flexibility
How to Stimulate: Lie on your back with a tennis ball placed under the middle back. Slowly move side to side to apply gentle pressure.
4. Zhi Shi (BL-52) – The Core Strengthener
Location: On the lower back, about four finger widths from the spine at the level of the second lumbar vertebra.
Benefits:
- Strengthens the lower back and kidneys
- Reduces stiffness in the lower back and hips
- Improves core stability
How to Stimulate: Apply firm pressure using a massage tool or your knuckles while standing against a wall. Hold for 30 seconds and repeat as needed.
5. Tai Chong (Liv-3) – The Flow Enhancer
Location: On the top of the foot, in the depression between the first and second toes.
Benefits:
- Releases tension in the lower back and hips
- Improves blood circulation to the spine
- Enhances overall flexibility
How to Stimulate: Press firmly with your thumb for 30-60 seconds while taking deep breaths. This point is especially helpful after gardening or prolonged sitting.
6. Tian Zong (SI-11) – The Shoulder Relaxer
Location: On the upper back, in the center of the shoulder blade.
Benefits:
- Relieves tension in the upper back and shoulders
- Enhances mobility in the arms and spine
- Helps with posture correction
How to Stimulate: If reaching this point is difficult, use a tennis ball against a wall. Roll slowly to massage the area for at least one minute.
7. Bai Hui (GV-20) – The Mind-Body Balancer
Location: On the top of the head, in line with the ears.
Benefits:
- Helps release tension throughout the spine
- Promotes relaxation and mental clarity
- Supports better posture and movement
How to Stimulate: Gently press and massage this point with your fingertips. Combine it with deep breathing for the best results.
How to Use These Acupressure Points Effectively
If self-massage is difficult, try lying on your back and placing a tennis ball under targeted points to stimulate them effectively. Ms. Mai recommends this method for reaching back points that are otherwise hard to access.
For best results:
- Stimulate these points before or after physical activities like yoga, gardening, or workouts.
- Apply gentle but firm pressure for at least 30 seconds per point.
- Use slow, deep breathing to enhance relaxation and effectiveness.
- If using a tennis ball, avoid rolling too aggressively—gentle movements work best.
By incorporating these acupressure points into your routine, you can reduce back pain, regain flexibility, and move more freely again. Try them today and feel the difference!
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