P. Sze 
If you spend long hours sitting at your desk, you may experience constipation due to a sedentary lifestyle. Prolonged sitting can slow down your digestive system, making it difficult for your body to maintain regular bowel movements. However, you don’t always need to resort to medication. One effective and natural method for addressing this issue is acupressure. By applying targeted pressure to specific points on your body, you can stimulate bowel movement and ease digestive discomfort. According to Ms. Mai Sogawa, a TCM Therapist from Japan, there are several pressure points you can use discreetly while sitting to ease constipation caused by prolonged sitting. In this article, we will explore acupressure for constipation relief and how to incorporate it into your daily routine.
Understanding How Acupressure Works for Constipation
Acupressure is a technique rooted in Traditional Chinese Medicine (TCM) that involves applying pressure to specific points on the body to restore balance and promote healing. For constipation relief, acupressure stimulates the flow of Qi (energy) along the meridians, or energy pathways, associated with the digestive system. By activating these points, you can encourage bowel movement, relieve bloating, and reduce discomfort. The best part is that you can practice these techniques discreetly at your desk.
Benefits of Acupressure for Constipation:
- Stimulates the natural movement of the intestines
- Relieves abdominal pain and bloating
- Promotes relaxation and reduces stress (a common contributor to digestive issues)
- Non-invasive and can be done anywhere
Key Pressure Points for Constipation Relief
1. Heavenly Pivot (ST-25)
Located on either side of your navel, this point is a primary spot for regulating bowel movements. Applying gentle pressure to ST-25 helps to promote Qi flow and relieve abdominal bloating and constipation. While sitting, use your index and middle fingers to press on each side of your belly button. Hold for 1-2 minutes while taking deep breaths.
How to find ST-25: Place your fingers about two fingers’ width from the belly button on either side.
2. Great Palace (ST-27)
ST-27 is located below ST-25, about two fingers’ width below the belly button. This point is effective for strengthening the lower abdomen and promoting the smooth flow of energy through the intestines. Activating this point can help alleviate constipation and reduce abdominal pain.
How to apply pressure: Sit comfortably, place your fingers two inches below the navel, and press firmly for about one minute. You can use gentle circular motions or static pressure.
3. Large Intestine Shu (BL-25)
This point is located on your lower back, on either side of the spine, at waist level. BL-25 is specifically linked to the large intestine and is often used to address constipation and other digestive disorders. Although it may be challenging to reach at your desk, leaning back against a chair or using a small massage ball can provide stimulation to this point.
How to stimulate BL-25: If sitting, lean back slowly against a rounded object like a tennis ball to apply pressure to the area. Hold for 1-2 minutes, and then release.
4. Leg Three Miles (ST-36)
ST-36 is one of the most powerful acupressure points for overall digestive health. It is located on the front of the lower leg, about four fingers’ width below the kneecap and one finger’s width to the outside of the shinbone. Activating this point helps to regulate the intestines, alleviate bloating, and strengthen overall digestive function.
How to apply pressure: Sit upright, locate the point on your leg, and use your thumb to apply firm pressure for 1-2 minutes. You can do this on one leg at a time, and if possible, pair it with deep breathing for added relaxation.
Tips for Using Acupressure Discreetly at Work
While some acupressure points are easily accessible, others may be more difficult to activate without drawing attention. Here are some tips to ensure you can practice acupressure without disrupting your workday:
- Use Small Massage Tools: If you’re unable to use your hands, a discreet tool like a massage ball or a pen with a rounded end can apply the necessary pressure.
- Breathe Deeply: Pair acupressure with deep breathing to enhance relaxation and Qi flow.
- Alternate Sides: If a point is present on both sides of the body (e.g., ST-25 or BL-25), alternate between them to ensure balanced stimulation.
- Incorporate Mini-Breaks: Take short, 1-2 minute breaks every hour to focus on one acupressure point. This will not only ease constipation but also reduce muscle stiffness from prolonged sitting.
Complementary Tips for Constipation Relief at the Desk
In addition to acupressure, making a few small adjustments to your daily routine can significantly help in managing constipation:
- Stay Hydrated: Drink plenty of water throughout the day to keep your digestive system functioning optimally.
- Move Regularly: Stand up, stretch, and take short walks every hour to stimulate circulation and promote bowel movement.
- Adjust Your Posture: Sitting up straight with your feet flat on the ground can ease pressure on your abdomen and support healthy digestion.
- Eat Fiber-Rich Snacks: Incorporate high-fiber snacks like fruits and nuts to prevent constipation.
Final Thoughts
If you’re struggling with constipation caused by long hours of sitting, consider using acupressure for constipation relief as a natural remedy. Applying pressure to points like ST-25, ST-27, BL-25, and ST-36 can promote bowel movement, reduce bloating, and relieve discomfort—all while you’re at your desk. Remember to stay hydrated, move regularly, and maintain a balanced diet to support your digestive health. With these simple techniques, you can maintain a healthier lifestyle, even when you’re desk-bound.
For more information on effective acupressure techniques, consult Ms. Mai Sogawa’s profile and learn more about how TCM can be integrated into your daily wellness routine.
