Real-world examples of acupressure points for tension headaches

The best examples of acupressure points for tension headaches

Let’s skip the theory and start with what you actually want: clear, real examples of acupressure points for tension headaches you can use right now. We’ll move from the hands to the head, then down into the neck and shoulders where a lot of tension likes to hide.

Before you start, a quick safety note: acupressure is generally considered low-risk, but it’s not a substitute for medical care. If your headaches are severe, sudden, or changing in pattern, talk with a healthcare professional first. The Mayo Clinic and NIH both have good overviews on when to seek help.

Hand point example of acupressure: LI4 (Hegu)

When people ask for the best examples of acupressure points for tension headaches, LI4 is usually at the top of the list.

Where it is:
On the back of your hand, in the fleshy area between your thumb and index finger. If you bring your thumb and index finger together, you’ll see a small bulge. The point is at the highest spot of that bulge, slightly toward the index finger.

How to press it:
Use the thumb of your opposite hand to press into that spot. You’re aiming for firm, steady pressure that feels like a “good hurt,” not sharp or unbearable. Hold for about 30–60 seconds, breathing slowly, then release. You can repeat on the other hand.

What people notice:
Many people feel the muscles in their forehead and jaw start to soften a bit after a minute or two. Research on acupressure and headaches is still developing, but some small studies suggest LI4 may help reduce headache intensity when used along with standard care. The National Center for Complementary and Integrative Health (NCCIH) notes that related techniques like acupuncture have modest evidence for some types of pain.

Important caution:
This point is traditionally avoided during pregnancy, so if you are pregnant or might be, skip LI4 and focus on other examples of acupressure points for tension headaches listed below.

Temple and forehead examples of acupressure points for tension headaches

Tension headaches often feel like a tight band around the head, so it makes sense that some of the best examples of acupressure points for tension headaches sit right on the temples and forehead.

Taiyang: the classic temple point

Where it is:
Place your fingers at the outer end of your eyebrow, then slide them slightly backward into the soft depression at your temple. That tender, slightly hollow area is the Taiyang region.

How to press it:
Use two or three fingertips to apply gentle circular pressure. Think of it more as a slow massage than a hard press. Move in small circles for 1–2 minutes while breathing deeply. You can do both temples at the same time.

How it feels:
This is one of the most soothing examples of acupressure points for tension headaches, especially if your pain is sitting behind the eyes or feels like a band across the front of your head.

Yintang: the “third eye” point

Where it is:
Between your eyebrows, right in the middle, in the small space where the bridge of your nose meets your forehead.

How to press it:
Use one finger (usually your index or middle finger) and press straight in with gentle, steady pressure. You can also make tiny circles. Try 30–60 seconds at a time.

When it helps:
People often reach for this point when their tension headache blends with eye strain, screen fatigue, or frowning. It’s a calming point, so it pairs well with slow breathing.

These two spots are prime examples of acupressure points for tension headaches triggered by stress, long hours at a computer, or squinting.

Scalp examples include GV20 and tender trigger spots

Your scalp is full of small muscles and connective tissue that can tighten up when you clench your jaw or hunch your shoulders.

GV20: top-of-the-head point

Where it is:
Imagine a line from the top of one ear to the top of the other. Now imagine another line from the middle of your forehead straight back over the top of your head. Where those two lines would cross is roughly GV20.

How to press it:
Use the pads of a few fingers to press down gently or make small circles. You can also rest your palms on the sides of your head and use your middle fingers to reach the top.

Why people like it:
This point often feels relaxing for that heavy, “my whole head feels tight” type of tension headache.

Tender scalp knots as real examples of tension points

Not every helpful spot has a formal acupressure name. Sometimes the best examples of acupressure points for tension headaches are simply the tightest, most tender knots along your scalp.

Run your fingertips slowly across your scalp—from your forehead to the back of your head and from ear to ear—until you find a sore or tight area. Use gentle, slow circular pressure there for 30–60 seconds. These tender spots are often where muscles and fascia are gripping, and releasing them can take the edge off a tension headache.

Neck and shoulder examples of acupressure points for tension headaches

If your posture has been less than ideal (hello, phone and laptop), your neck and shoulders are probably part of the problem. Some of the best examples of acupressure points for tension headaches live here.

GB20 (Fengchi): base-of-skull point

Where it is:
Place your fingers at the center of the back of your head, right where your skull meets your neck. Now slide your fingers outward about an inch to each side, into the soft hollows just under the base of the skull and above the neck muscles. Those hollows are GB20.

How to press it:
You can use your thumbs while your fingers rest on the top of your head, or hook your fingers into the hollows while your thumbs rest on your neck. Apply firm, steady pressure upward and slightly inward toward your eyes. Hold for 20–30 seconds, release, and repeat a few times.

When it helps:
This is a standout example of a point for headaches that start in the neck and creep up the back of the head, especially after long periods of looking down at screens.

Shoulder well (Jianjing/GB21): upper trapezius point

Where it is:
Halfway between the base of your neck and the outer edge of your shoulder, on top of that big ropey muscle (your upper trapezius). If you squeeze that muscle, you’ll almost always find a tender spot.

How to press it:
Use the opposite hand to pinch and press into that muscle, or use your fingertips to press downward. Start gently; this area can be surprisingly sore. Work each side for 30–60 seconds.

Caution:
Like LI4, this point is traditionally avoided during pregnancy, so skip it if that applies to you.

These neck and shoulder spots are real examples of acupressure points for tension headaches that are linked to tight posture, long driving, or carrying heavy bags.

Jaw and face examples of acupressure points for tension headaches

Jaw clenching and teeth grinding are underrated troublemakers for tension headaches. If you wake with a sore jaw or your dentist mentions wear on your teeth, these examples of acupressure points for tension headaches may speak to you.

ST6: jaw clench point

Where it is:
Place your fingers on the side of your jaw and gently clench your teeth. You’ll feel a muscle pop out near the middle of your jaw, just in front of the angle of the jawbone. That bulging muscle is where ST6 sits.

How to press it:
Relax your jaw. Use a fingertip to press into that muscle, aiming for a firm but tolerable pressure. Hold for 20–30 seconds, then gently massage in small circles.

Why it matters:
Releasing this area can ease headaches that feel like they start at the jaw, move up into the temples, and wrap around the sides of the head.

Behind-the-ear tender spots

Slide your fingers behind your ears and feel along the bone and soft tissue there. Many people find small, tender knots along this area where neck muscles attach to the skull. These are practical examples of spots that, when massaged, can lessen that “helmet of tension” feeling.

How to use these examples of acupressure points for tension headaches in a routine

Knowing the best examples is one thing; using them in a way that fits real life is another. Here’s a simple flow you can follow without turning it into a full-blown spa session.

Start with your hands:
Work LI4 on each hand for about a minute. This helps “open the system” and gives you a sense of how much pressure feels right for you.

Move to the head:
Circle over your temples (Taiyang), then press Yintang between the eyebrows. Spend a couple of minutes here, especially if your headache is front-and-center or tied to eye strain.

Scan the scalp:
Use your fingertips to search for tender spots along the top and sides of your head, including GV20. Linger on the ones that feel tight or sore.

Finish with neck and shoulders:
Press GB20 at the base of your skull, then squeeze the upper trapezius area on each side. If your jaw feels involved, add ST6.

You don’t have to hit every single point every time. Real examples of sustainable routines usually focus on two or three favorite spots that match how your tension headaches feel that day.

What the research says (2024–2025 snapshot)

Acupressure for headaches has been getting more attention in recent years, especially as people look for non-drug options. While studies vary in quality, some patterns are showing up:

• Several small clinical trials suggest acupressure may reduce the intensity and frequency of tension-type headaches and migraines when used regularly alongside standard care.
• A number of hospitals and integrative medicine clinics now teach patients simple examples of acupressure points for tension headaches as part of self-care, especially for people trying to limit pain medication.
• Organizations like NCCIH and Harvard Health point out that mind-body and manual techniques can be reasonable add-ons for managing recurring headaches, though they still recommend medical evaluation for ongoing or severe symptoms.

The bottom line: acupressure is not a magic cure, but for many people it’s a low-cost, low-risk tool that can sit alongside hydration, stretching, stress management, and appropriate medical care.

When to avoid or adjust acupressure

Even the best examples of acupressure points for tension headaches are not right for everyone, every time.

You should stop and get medical advice if:

• Your headache is sudden and severe (often described as “the worst headache of my life”).
• You have headache with fever, stiff neck, confusion, weakness, vision changes, or trouble speaking.
• Your headaches are getting more frequent or more intense over time.

You should avoid or modify certain points if:

• You are pregnant or might be pregnant (skip LI4 and GB21/Jianjing unless your prenatal provider specifically says otherwise).
• You have recent injury, surgery, or skin infection in the area.
• Pressing a point makes your pain sharply worse or causes numbness, tingling, or dizziness.

If you’re unsure, a conversation with your primary care provider or a licensed acupuncturist can help you sort out which examples of acupressure points for tension headaches are safest for your situation.

FAQ: Examples of acupressure points for tension headaches

What are the best examples of acupressure points for tension headaches if I only have 2 minutes?
If you’re in a rush, many people start with LI4 on the hand and Taiyang at the temples. These two examples include both a body point and a local head point, and they’re easy to reach even at a desk.

Can you give an example of a gentle acupressure routine for beginners?
A simple beginner routine might be: 30 seconds on Yintang (between the eyebrows), 1 minute massaging both temples, then 30 seconds on each GB20 point at the base of the skull. These are forgiving, easy-to-find examples of acupressure points for tension headaches.

How hard should I press on these points?
Aim for firm but comfortable pressure. You should feel a dull ache or a “good sore” feeling, but not sharp pain. If you find yourself holding your breath or tensing up, ease off. You can always build up gradually as you learn how your body responds to different examples of pressure.

How often can I use these examples of acupressure points for tension headaches?
Most people can safely use them a few times a day, especially during stressful periods or long screen sessions. Short, frequent sessions—like 1–3 minutes every couple of hours—often work better than one long session.

Do I need a professional to use these points?
You can absolutely start with self-acupressure using the real examples described here. That said, if your headaches are frequent, disabling, or changing, it’s worth seeing a healthcare provider. A licensed acupuncturist or integrative medicine practitioner can also show you personalized examples of acupressure points for tension headaches tailored to your posture, stress level, and medical history.

The big takeaway: acupressure is not about memorizing dozens of exotic-sounding points. It’s about learning a handful of practical, real examples of acupressure points for tension headaches—on your hands, head, neck, and shoulders—and using them consistently, gently, and with a bit of curiosity about what your body is telling you.