Acupressure is a type of massage therapy in which manual pressure is applied to specific points on the body. It is a practice of traditional Chinese medicine (TCM) practice that is similar to acupuncture, except that it uses fingertip pressure instead of needles.
Acupressure is said to help with a range of conditions, from motion sickness to headache to muscle pain. TCM practitioners say acupressure benefits are achieved by using pressure points along the energy pathways in the body, to encourage the free flow of energy, or qi.
This article explains the procedure of acupressure massage and how pressure points are used. It discusses the safety and side effects of acupressure, as well as research on acupressure benefits.
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How Does Acupressure Work?
Acupressure is thought to treat blocked energy, although it remains uncertain exactly what acupressure does. Some think the pressure may cause the release of endorphins. These are natural pain-relieving chemicals in the body.
Others think the pressure may influence the autonomic nervous system. This is the part of the nervous system that controls involuntary things like your heart, digestion, and breathing.
According to the principles of TCM, invisible pathways of energy called meridians flow within the body. At least 14 meridians are thought to connect the organs with other parts of the body. If qi is blocked at any point on a meridian, it's thought to cause health problems along that pathway.
A practitioner applies pressure to specific acupressure points to restore healthy energy flow. The points they choose depend on your symptoms.
Given how meridians run, pressure points used may be distant from the site of the symptom. For example, an acupressure point on the foot may be used to relieve a headache.
What Are the Acupressure Points?
There are 361 pressure points on 14 meridians. The points are the same as those used in acupuncture.
For example, the pressure point Neiguan (P-6) is primarily used to treat nausea and vomiting. To find it, turn your hand palm up. Place your thumb at the center of where the hand meets the wrist. Move your thumb two finger-widths toward the elbow. The point is between two large tendons, which you should be able to feel as you apply pressure.
A few other commonly used pressure points include:
- Lie Que (LU-7) on the thumb side of your wrist may help stimulate your immune system.
- Qu Chi (LI-11) on the elbow is used for fever, vomiting, diarrhea, and abdominal pain.
- Zu San Li (ST-36) below the knee is used for loss of appetite, acid reflux, and constipation.
- He Gu (LI-4) in the hand may reduce chemotherapy side effects, menstrual pain, and headaches.
- Shen Shu (UB-23) on the lower back is used for lower back pain.
- Liang Qiu (ST-34) above the knee may prove useful for osteoarthritis knee pain.
What Is Acupressure Used For?
Most people try acupressure to manage a condition, such as:
- Insomnia
- Stress management
- Headache
- Menstrual cramps
- Motion sickness
- Muscle tension and pain
- Nausea and vomiting during pregnancy and morning sickness
- Nausea and vomitingafter surgeryor chemotherapy
Some studies suggest a benefit from auricular (ear) acupuncture in treating cancer-related fatigue, which is common among people receiving chemotherapy.
Benefits of Acupressure
Few studies have looked at the effectiveness of acupressure, but there is some evidence that suggests it may help.
In a 2017 study, researchers looked at the effects of acupressure on pain and anxiety. Subjects were athletes with a sports injury. On the day of the injury, researchers treated the subjects with one of the following or gave them no acupressure at all:
- Three minutes of acupressure
- Three minutes of a placebo treatment (sham acupressure applied to a false pressure point)
The study concluded that acupressurereduced pain compared to the sham treatment or no acupressure. There was no change in anxiety.
A 2017 review analyzed the results of three trials in chemotherapy patients. Researchers found that acupressure performed with fingers or an acupressure wristband decreased nausea, vomiting, and retching.
While these are promising results, another 2017 review of 22 clinical trials on acupuncture or acupressure for the induction of labor found no clear benefit.
What Happens During an Acupressure Session?
Acupressure is often done by an acupuncturist. Depending on what points they need to access, you may sit or lie on a massage table during the session.
You can also do acupressure on yourself. It is best to learn proper technique from an acupuncturist.
In general, though, you apply pressure to a specific point using a thumb, finger, or knuckle. You can also use the tip of a pen. The pressure should be gentle but firm.
Increase the pressure for about 30 seconds. Then hold it steady for 30 seconds to two minutes. Next, gradually decrease the pressure for 30 seconds. Repeat three to five times.
Do Acupressure Mats Work?
Acupressure mats are designed to improve circulation and reduce muscle pain. They're made with thousands of small spikes to reach as many pressure points as possible, often with foam padding and other useful features. While they're available for home use, you may want to talk to a qualified acupuncturist before you try doing acupressure, or using an acupressure device like mats or wristbands, on yourself.
Safety and Side Effects of Acupressure
Acupressure should never be painful. If you feel any pain, tell your therapist at once.
Some people may feel sore or have bruises at acupressure points after a session. You mayalso feel lightheaded for a while.
Pressure should be gentle over sensitive areas, such as the face.
If you're pregnant, talk to your care provider before trying acupressure. During pregnancy, acupressure isn't usually done on:
- The abdomen
- Certain points on the leg
- The lower back
Acupressure should never be done over any of these areas:
- Open wounds
- Bruises
- Varicose veins
- Swollen areas
Contraindications
If you have any of these conditions, talk to your healthcare provider before trying acupressure.
- Osteoporosis
- Recent fracture or injury
- Cancer
- Easy bruising
- A bleeding disorder
- Heart disease
- Uncontrolled blood pressure
- Diabetes
- Use of prescription anticoagulant or antiplatelet medications, such as Coumadin (warfarin)
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Summary
Acupressure is a traditional Chinese medicine therapy in which pressure is applied to a specific point on the body. It is done to free up energy blockages said to cause health concerns from insomnia to menstrual cramps.
There isn't much research into the effects of acupressure. However, some studies do suggest it might help treat pain and nausea.
Acupressure can be done by an acupuncturist, though you can also try doing it yourself (with proper instruction). Ask your healthcare provider for a green light to try it if you are pregnant or are managing a health condition.
