Back Pressure Points Massage: 3 Ways to Relieve Back Pain Using Key Pressure Points

Back Pressure Points Massage:  3 Ways to Relieve Back Pain Using Key Pressure Points


Is your back hurting as a result of your desk job? Or perhaps you injured your back while exercising? Whatever caused your back discomfort, a massage may seem like a terrific way to reduce the pain. However, if you do not have the time to get one, knowing your trigger points can be quite beneficial. If you know how to stimulate the pressure points on your back, you can give yourself a relaxing massage in minutes. In this blog, we will go through 3 ways for massaging the trigger points in your back to help loosen up those stiff muscles.


What Are Pressure Points?


A person holding their elbow while sitting on a chair with a yellow jumper on

Credit: Envato Elements/ twinsterphoto


Pressure points, also known as acupuncture points are extremely sensitive areas of the body. These points gained popularity in traditional Chinese medicine, where it was believed that each pressure point was linked to the health of a distinct organ in the human body. Stimulation of these points can result in reduced shoulder pain, leg pain, abdominal pain, and back pain, better circulation, and endorphin stimulation (feel-good hormones).

Pressure points are used in acupuncture and acupressure massage therapy for pain relief. Acupuncture involves inserting small needles, whereas acupressure entails using physical pressure. Both treatments can assist to relieve and manage lower back pain. In this blog, we will teach you 3 acupressure point techniques.


3 Ways to Perform a Back Pressure Points Massage


You can massage your back pressure points at home in three ways: with massage balls, a foam roller, or even just your hands. To do this, follow the steps below:


1)  Massage the Affected Area With Your Hands


A lady sitting on her blue sofa and holding her neck with her hands

Credit: Envato Elements/ kryzhov


The first method involves simply using your hands to massage the acupressure points in your back. This massage is most effective for upper back pain.


1. Find a comfortable sitting or sleeping position.

2. To begin, locate the pressure point or sore spot on your back.

3. When you've located the spot, apply firm pressure for 10 seconds with your index finger, either keeping it in place or moving it in a circular motion.

4. Hold for 1 minute and then repeat 3-4 times.

5. For sustained relief, do this up to 5 times each day.


2)  Massage the Affected Area With a Massage Ball


Acupoint massage balls in light and a darker blue

Credit: Acupoint


If you have a massage, tennis, or lacrosse ball, you can use it to perform a self-massage for lower back pain. To shop for massage balls that are designed for physical therapy, check out Acupoint.


1. Place two massage balls on the ground.

2. Lie on the floor and adjust your lower back so that each side of your spine is in contact with the massage balls.

3. Extend your arms with your fingers outstretched.

4. Shift one arm back toward your head while maintaining the other straight.

5. Hold for a couple of seconds before returning to your starting position.

6. Repeat with the other arm.


3)  Massage the Affected Area With a Foam Roller


A lady lying on the floor with a foam roller under her back and her body lifted off the ground

Credit: Envato Elements/ demopicture


If you have a foam roller, you can use it to target certain regions of your back. This technique is great for spinal alignment as well as for removing knots, muscle cramps, and tension.


1. Find a comfortable sleeping position.

2. Place the roller below your upper back, slightly below your shoulder blades.

3. Press your feet firmly against the floor while bending your knees.

4. Place your fingers together at the bottom of your head.

5. Raise your hips. The roller will begin to move toward your shoulders.

6. Then, drop your hips until the roller reaches your mid back.

7. Do this 5 times.

8. When you find a sensitive spot, start rolling in smaller circles to apply pressure on it.

9. Do this for 20 seconds.




Back pain acupressure massages are an effective self-healing technique for relieving back tightness and increasing overall well-being. If you experience significant back pain of any kind, consult a doctor as soon as possible for an accurate diagnosis and prompt treatment. To shop for massage balls that you can use to perform deep-pressure massage therapy at home, check out Acupoint.


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