There are many causes of back pain, but most are mechanical and caused by sudden trauma (at work or exercise) or repetitive back strain. There are also some rare but much more serious causes, such as inflammatory arthritis, infection, or cancer. For mechanical back pain, treatment options that can be taken include acupressure, chiropractic care, physiotherapy, massage therapy, and acupuncture. In contrast to acupuncture, which is done by inserting needles into the skin, acupressure involves stimulating certain points in the muscles by pressing them with the thumbs, fingers, or elbows.
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Part 1 of 4: Consult a Professional
Step 1. Schedule an appointment with the doctor
If you have back pain that doesn't go away after a few days, make an appointment with your family doctor. The doctor will examine your back (spine) and ask some questions about your history, diet, and lifestyle, and may take X-rays or blood tests (to rule out rheumatoid arthritis or a spinal infection). However, your doctor is not a spine or musculoskeletal specialist so you may be referred to a doctor with more appropriate skills.
- Other health professionals who can help diagnose and treat mechanical spinal pain include osteopaths, physiotherapists, and massage therapists.
- Before administering an acupressure treatment, your doctor may recommend anti-inflammatory drugs such as ibuprofen, naproxen or aspirin to help relieve back pain.
Step 2. See a specialist to diagnose your back
Mechanical low back pain is not considered a serious medical condition, although it can sometimes be very painful and debilitating. Common causes include sprained back joints, irritation of the back nerves, pulled muscles, and loss of back discs. However, a specialist such as an orthopedist, neurologist, or rheumatologist may need to rule out the most serious causes of back pain, such as infection (osteomyelitis), cancer, fracture, herniated disc, kidney disease, or rheumatoid arthritis.
X-rays, bone scans and ultrasound are the methods commonly used by specialists to diagnose back pain
Step 3. Understand the different types of treatments available
Make sure you ask your doctor to explain the diagnosis, especially the cause (if possible), and the treatment options that can be taken. Acupressure is appropriate for mechanical back pain and not for more serious cases, such as cancer, which must be treated with chemotherapy, radiation and/or surgery.
The pain from mechanical back pain can be quite severe, but is not accompanied by a high fever, drastic weight loss, bladder/intestinal disturbances, or loss of leg function, all of which are signs of a more serious problem
Step 4. See an expert practitioner of traditional Chinese medicine (OTC)
If you're feeling overwhelmed learning acupressure points and techniques, and aren't comfortable taking care of yourself (or asking a friend for help), find an OTC practitioner in your area or a professional who receives appropriate training. This method will be expensive, but you will be treated by the experts
- Many acupuncturists practice acupressure, and vice versa.
- The number of acupressure treatments needed to effectively relieve back pain (or other conditions) has not been determined, but usually the treatment lasts 3 times a week for 2 weeks.
Part 2 of 4: Making Use of Acupressure Points on the Back
Step 1. Activate the acupressure points on the lower back
No matter where your back pain lies, certain acupressure points along the spine (and throughout the body) discovered over the centuries can help relieve pain, especially those caused by mechanical factors. The lower back acupressure points are located just a few centimeters lateral to the third lumbar spine (just above the level of the pelvis) within the paraspinal muscles and are called points B-23 and B-47. Stimulation of points B-23 and B-47 on either side of the spine can relieve throbbing lower back pain, pinched nerves, and sciatica (including sciatica).
- For best results, reach around your lower back, press these points down with your thumbs and hold firmly for 2 minutes, then slowly release.
- If your body isn't flexible or strong, ask a friend for help after showing the acupressure point diagram on your cellphone or other internet-enabled mobile device
- Alternatively, lie on your back and roll a tennis ball around the area for a few minutes.
- In OTC practice, the lower back acupressure points are also known as the Sea of Vitality.
Step 2. Activate the acupressure points on the pelvis
There is an acupressure point on the pelvis, just below the buttocks, and is called point B-48. This point is located a few centimeters lateral to the sacrum (tailbone) and almost exactly at the sacroiliac joint (bounded by the dimple above the buttocks muscles). For best results, press down and in gradually toward the center of the pelvis, then hold it firmly for 2 minutes. After that, slowly release it.
- Stimulation of point B-48 on both sides of the sacrum can help relieve sciatica, as well as lower back, pelvic, and pelvic pain.
- Again, if your body lacks flexibility or strength, ask a friend for help or use a tennis ball.
Step 3. Activate the acupressure points on the buttocks
Point G-30 is located slightly below and lateral to point B-45. The G-30 point is on the fleshiest part of the buttocks, specifically in the piriformis muscle, which runs beneath the large gluteus maximus muscle. For best results, press down and in gradually with your thumbs, towards the center of the buttocks, and hold firmly for a few minutes, then slowly release.
The sciatic nerve is the thickest nerve in the body and extends to each leg through the buttocks. Be careful not to irritate the sciatic nerve when pressing these muscles
Step 4. Apply ice
Immediately after all acupressure treatments, it is recommended that you apply ice wrapped in a thin towel to the thick muscles in the back/hips for 15 minutes to prevent blisters or unnecessary sensitivity.
Ice applied directly to the skin is at risk of frostbite and skin discoloration
Part 3 of 4: Utilizing Acupressure Points on Hands
Step 1. Press the point between the thumb and forefinger
One of the ways acupuncture and acupressure work is by forming certain compounds, such as endorphins (the body's natural pain reliever) and serotonin (a chemical that triggers feelings of pleasure in the body) in the bloodstream. Therefore, pressing certain points firmly and safely enough to cause a throbbing pain, for example at the point between the thumb and forefinger (called LI-4), can be effective for relieving pain throughout the body, and not just in the back.
- It may sound strange to create temporary pain relief to treat pain from an injury, but this is one way acupressure and acupuncture work.
- While supine on the couch or bed, press this point for at least 10 seconds and release for 5 seconds. Repeat at least 3 times and wait to see the effect on back pain.
Step 2. Press the point around the elbow
This acupressure point is on the front of your forearm, about 5-7.5 cm below (distal to) where the elbow joint bends. This point is located within the brachioradialis muscle and is often referred to as the LU-6 point. Sit in a comfortable position and raise your arm to find the point (usually four fingers wide from your elbow). Start on the side of the body that hurts more and press the point for at least 30 seconds, 3-4 times for 5-10 minutes for best results.
Acupressure points may be sensitive to pain the first time they are pressed, but the pain will go away with frequent use
Step 3. Make sure you press both hands and elbows
Always try to press and activate the acupressure points on both sides of the body, especially if they are easy to reach, for example in the hands and elbows. Sometimes patients don't know exactly which side of the back is injured so it's best to stimulate acupressure points on both sides, if possible.
When you first press firmly on your hands and elbows, you may feel a slight pain or even a burning sensation. This often indicates that the point was pressed correctly and will disappear as pressure continues to be applied to that point
Step 4. Apply ice
Immediately apply ice wrapped in a towel to the thin muscles in the arm for 10 minutes after the Ipress treatment. This will prevent unnecessary blistering and sensitivity.
Apart from ice, frozen gel packs are also quite effective for treating inflammation and controlling pain
Part 4 of 4: Making Use of Acupressure Points on the Feet
Step 1. Press the tops of your feet while lying down
Stimulation of the acupressure points between the thumbs and toes of both feet is most effective while lying on your back, which is sometimes referred to as the “sleeping” position by OTC practitioners. For best results, press the top of the foot between the first two toes and hold it firmly for at least 30 seconds, then slowly release. Do it on both legs interspersed with a short rest.
Soak feet in ice water after treatment to help prevent blisters and sores on the feet
Step 2. Press the soles of your feet while sitting
There is another powerful acupressure point at the base of your foot, closer to your toes than your heel. To start, clean your feet thoroughly before looking for acupressure points. For best results, press with your thumb and hold it firmly for at least 30 seconds, then release slowly. Do it on both legs interspersed with short breaks.
- If your feet tingle easily, apply a little peppermint lotion so that it tingles and is less sensitive to the touch.
- Massaging and pressing the feet and parts of the lower legs is not recommended for pregnant women because it can cause uterine contractions.
Step 3. Press the acupressure points behind both knees
The relevant pressure point behind the knee is located just below the center of the knee joint (point B-54) and is also a few centimeters lateral to the knee joint within the lateral gastrocnemius or calf muscle (point B-53). For best results, press down with your thumb and hold it firmly for 30 seconds, then slowly release. Press the points behind both knees in succession.
- Stimulation of points B-54 and B-53 behind the knees to relieve back stiffness and pain in the hips, legs (due to sciatica), and knees.
- The point behind the knee is sometimes referred to as the Commanding Middle by OTC practitioners.
Tips
- To prevent back pain, maintain a healthy weight, avoid prolonged sleep, warm up and stretch before exercising, maintain good posture, wear comfortable low heels, sleep on a firm mattress, and bend your knees when lifting things.
- While stimulating the acupressure points, remember to take deep breaths and exhale slowly so that your body tissues get enough oxygen.
