Do you remember when you were younger and could roll out of bed without that familiar twinge of pain or stiffness in your lower back?
How about when you could sit down at your school desk all day and not have to pop an Advil?
It doesn’t seem fair that those days are gone, huh? Well don’t worry, the way things are going, the kids are having the same troubles these days due to childhood obesity and low-grade dehydration (but that is a different blog post).
|Table of Contents|
|Causes of Lower Back Pain|
|Current Treatment Options|
|The 6 Acupressure Points for Lower Back Pain Relief|
|Additional Acupressure Tips|
Here are some quick statistics about chronic lower back pain:
- Experts estimate that up to 80% of the people experience back pain at some time in their lives.4
- The 2010 Global Burden of Disease Study estimated that low back chronic pain is among the top 10 diseases and injuries that account for the highest number of DALYs worldwide.1
- DALY is the World Health Organization’s term for the loss of the equivalent of one year of full health due to disability
- Low back pain is the leading cause of activity limitation and work absence throughout much of the world, imposing a high economic burden on individuals, families, communities, industry, and governments.2,3
- 100% of people in the Unites States say chronic back pain sucks. (I don’t have a reference for this one, but you can trust me.)
Contributing Causes of Lower Back Pain:
- Pregnant Women (Due to increased lumbar lordosis)
- Excess Weight Gain (perpetually growing problem in the united states)
- From 1999–2000 through 2017–2018, the prevalence of obesity increased from 30.5% to 42.4%. 5
- Prolonged Sitting (Particularly relevant ever since COVID-19 has us all working from home)
- Structural Issues at the Hip (Pelvic Rotation)
- Functional Issues at the Hip (
- Reduced Knee Cap mobility
- Knee Pathologies (Arthritis, genu valgus, genu varus)
- Flat Feet (Causes changes in posture from the ground up by functionally making one of your legs shorter)
- Muscle Spasms
- Blockage of the Large Intestine
- Incomplete Emptying of the Urinary Bladder
- Sciatic Nerve Involvement (Sound like you… see our 5 Proven Ways to Relieve Sciatica Back Pain)
- Mechanical Back Pain
- Older Adults
Current Treatment Options for Lower Back Pain:
- Self Administered Acupressure Massage to Alleviate Chronic Low Back Pain (See below)
- Topical Analgesics
- CleBD will be your favorite. It uses a proven combination of Menthol, Capsaicin, and CBD.
- Herbal Medicine
- Acupuncture Treatments
- Massage Therapy
- Conventional Physical Therapy (Other than a hands-on massage, low back pain is a VERY treatable condition using virtual visits through Rehab Revolution.)
- Costly Surgeries and Medical Treatment
- Prescription Pain Medication Addiction
The 6 Acupressure Points for Lower Back Pain Relief:
Click each image to enlarge
Apply pressure on these points for 1-2 minutes each.
- Stomach Acupressure Point (CV6)
- This stomach point (CV6) is located two fingers below the belly button.
- Lie down or sit erect in a firm chair
- Apply firm pressure with your index or middle finger.
- Lower Back Acupressure Points (B23 and B47)
- These lower back points are situated on both sides on the lower back, two finger widths (B23) and 4 finger widths (B47) from the spine at waist level, on each side of the spinal cord.
- Place your hands on your waist and move your thumbs towards the spine to locate the points, then apply firm pressure.
- Hip Bone Acupressure Points (B48 and GB30)
- These points are situated on both sides on the hip bone, approximately two finger widths from the large bony area at the bottom of your spine (B48), and midway between the top of your hipbone and the base of your buttocks (GB30).
- Apply gentle pressure with your two thumbs on these two pressure points on each side.
- Knee Acupressure Points (B54 and B53)
- Two knee points are located at the center of the back of the knee (B54), and two are slightly towards the outer side of the lower leg (B53)near the head of the fibula. This is the influential point of the tendons.
- Sit down with your legs straight or stand up and place your hands on the side of your knee.
- With your index or middle fingers locate the points in the hollow of the knee and press firmly.
- Hand Acupressure Points (4GI)
- The acupressure hand points (4GI) can reduce back pain, but only when you are lying down.
- This hand point is located two finger widths from the joint of the thumb and index finger on the back side of the hand, sometimes called the web of the thumb.
- With your other hand squeeze the center of the mound of flesh between the thumb and index finger as shown in the picture.
- Apply firm pressure on this point for a few seconds and then release.
- Repeat this 4 to 5 times. Then switch to the other hand.
- Foot Acupressure Point (Liv3)
- Lie down and bend your right knee. Reach out for your foot with your right hand.
- This point is located between your big toe and second toe (Liv3), two fingers widths above from where they join.
- Apply medium to strong pressure with your thumb or index finger, as this point can be slightly tender.
- Repeat on the other foot.
Additional Acupressure Tips:
- Smooth Rounded Instrument: If you have pain in your hands, fingers, or limited use of thumbs, you can instead use a smooth rounded instrument such as:
- Specific Points: Pay attention to the specific points. Use the pictures above as guidance so you can easily find the correct spot and apply the right amount of pressure.
- Search for an Acupressure Practitioner: For best results try to find someone you can visit locally or even chat with online to provide some tips and insight.
- Do not hesitate to use the occasional anti-inflammatory medicine to ease pain. Especially if your pain is chronic.
Applying these oriental medicine techniques to these specific acupoints on a regular basis is an effective way and low-risk ways to reduce the recurrence of back pain.
There are multiple clinical studies and long-rooted traditions that the support Acupressure and Acupuncture as a safe way to not only relief pain, but also stimulate production of endorphins, provide relief of muscle tension, improve blood flow, aide in digestion, and provide a multitude of additional benefits.
Comment below or email me here if you would like custom options for hip pain, leg pain, neck pain, upper back pain, and even autoimmune diseases.
Dan Kristoff PT, DPT is recognized as one of the Top Physical Therapists in Ohio. In his 10+ yrs as a physical therapist, he has helped thousands of patients recover from illness and debility. His company, Rehab Revolution, is less than a year old and has already helped hundreds of clients take back control of their health.
- Years lived with disability (YLDs) for 1160 sequelae of 289 diseases and injuries 1990-2010: a systematic analysis for the Global Burden of Disease Study 2010. Lancet, 2012, 380(9859):2163- 96. doi: 10.1016/S0140-6736(12)61729-2. Erratum in: Lancet, 2013, 381(9867):628. Al Mazroa, Mohammad A.
- Taimela S, Kujala UM, Salminen JJ & Viljanen T. The prevalence of low back pain among children and adolescents: a nationwide, cohort-based questionnaire survey in Finland. Spine, 1997, 22: 1132–1136.
- Balague F, Troussier B & Salminen JJ. Non-specific low back pain in children and adolescents: risk factors. Eur Spine J, 1999, 8: 429–438.
- Rubin Dl. Epidemiology and Risk Factors for Spine Pain. Neurol Clin. 2007; May;25(2):353-71.
- Hales CM, Carroll MD, Fryar CD, Ogden CL. Prevalence of obesity and severe obesity among adults: United States, 2017–2018. NCHS Data Brief, no 360. Hyattsville, MD: National Center for Health Statistics. 2020